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Thread: Powerbuilding Program
01-27-2021, 02:02 AM
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#1
- beisner44
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- beisner44
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Powerbuilding Program
Anyone have any recs on a powerbuilding program? Ideally looking for something that gives percentages on the big three with peaking at the end but also with hypertrophy work in it. Cheers gents.
01-27-2021, 04:48 AM
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#2
- plebmaximus
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- plebmaximus
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I don't have a template, but you can take any powerlifting program with peaking at the end and add some hypertrophy to it.
so take this training block for e.g.
Day1:
Squat 5x5
Leg Press 3 x 12
Hamstring Curls 4 x 8
Calf Raises 4x10
Abs
Day2:
Bench Press 5x5
Latt pulldown or assisted pullups or pullups 4 x8
Incline Db Press 4 x 12
Cable Rows or DB rows 4 x 12
Bicep/Tricep/Lateral Raises work
Day3:
Deadlift 5 x 5
Bulgarian Split Squat 3 x 10
(whatever lagging area you have add some work here: arms, laterals,etc)
Abs
Day4:
CGBP 4 x 10
Dip 4 x 8
Hammer Strength Rows 4 x 12
Arms/Laterals
Abs
Something like this, you can periodise the first movement over the next blocks and reach a peak at the end (you gotta reduce volume everywhere for a proper peak though)
so take this training block for e.g.
Day1:
Squat 5x5
Leg Press 3 x 12
Hamstring Curls 4 x 8
Calf Raises 4x10
Abs
Day2:
Bench Press 5x5
Latt pulldown or assisted pullups or pullups 4 x8
Incline Db Press 4 x 12
Cable Rows or DB rows 4 x 12
Bicep/Tricep/Lateral Raises work
Day3:
Deadlift 5 x 5
Bulgarian Split Squat 3 x 10
(whatever lagging area you have add some work here: arms, laterals,etc)
Abs
Day4:
CGBP 4 x 10
Dip 4 x 8
Hammer Strength Rows 4 x 12
Arms/Laterals
Abs
Something like this, you can periodise the first movement over the next blocks and reach a peak at the end (you gotta reduce volume everywhere for a proper peak though)
Lifting Crew
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