Power-Building Program

This novice-friendly training program is designed to help you gain strength. Perfect for those with some experience in lifting, this program has easy to follow workouts that gradually increase in intensity, making sure that you see some progress at end of program.

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Week 1

Week 2

Week 3

Week 4

T-Bar Row

Chest Supported Row (Machine)

Dumbbell Row

Shrug (Barbell)

Rear Delt Fly (Cable)

Bicep Curl (Barbell)

Hammer Curl

Preacher Curl (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Bench Press (Close Grip)

Seated Shoulder Press (Dumbbell)

Chest Fly (Cable)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Bench Press (Paused)

Pendlay Row

Incline Bench Press (Dumbbell)

Cable Crossover

Lat Pulldown

Lat Pulldown (Close Grip)

Military Press (Barbell)

Deadlift (Barbell)

Squat (Paused)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Calf Raise

Face Pull

Squat (Barbell)

Deadlift (Paused)

Leg Press (45 Degrees)

Hip Thrust (Barbell)

Leg Extension

Standing Calf Raise

Deficit Deadlift (Barbell)

Spoto Press

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