Full body Powerbuilding ( Minimalist 3 days/week)

A full body power building program for Beginners and Novice lifters with 80% for volume coming from hypertrophy driven exercises and rest 20% coming from singles, doubles and triples.

8 Week multi linear periodization block with 4 week microcycles is designed to carry forward till late intermediate level strength with minimal changes.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Bench Press (Barbell)

Pendlay Row

Overhead Tricep Extension (Cable)

Face Pull

Hip Abductor (Machine)

Wood Chop

Leg Curl

Deadlift (Barbell)

Overhead Press (Barbell)

Wide Grip Lat Pulldown

Incline Chest Fly 

Standing Calf Raise

Hip Adductor (Machine)

Abs Crunch (Machine)

Leg Extension

Front Squat (Barbell)

Incline Bench Press (Dumbbell)

Barbell Row

Sumo Deadlift (Barbell)

Upright Row (Barbell)

Lat Pulldown (Close Grip)

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