POWERBUILDING (vdip inspired)

The program is inspired by Cody Lefever's VDIP program, but spread over 4 days instead of 5. 

Every set of this program is a MRS (Max rep set), but don't go to absolute failure, instead leave always 1-2 rep in the tank.

The progression is based on the sum of the repetitions done in the previous session with this pattern:
- T1 exercises: 
Sum: 15 = +5kg
          10-14 = +2.5kg 
rest periods: 3-5 min

- T2 exercises: 
Sum: 30 = +5kg 
          25-29 = +2.5g 
rest periods: 2-3 min

- T3 exercises:
Sum: 50 = +5kg
rest periods: 1-2'

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Deadlift (Barbell)

Bench Press (Smith Machine)

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Straight Leg Calf Raise

Overhead Press (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Close Grip)

Seated Row (Machine)

Wide Grip Lat Pulldown

Squat (Barbell)

Lat Pulldown (Neutral Grip)

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Leg Extension

Bench Press (Barbell)

Seated Shoulder Press (Dumbbell)

Dip (Weighted)

Single Leg Press

Leg Curl

Seated Calf Raise

0 reviews for POWERBUILDING (vdip inspired)