Fitness King Powerbuild 101

To gain strength while building aesthetic muscles.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Deadlift (Barbell)

Bench Press (Barbell)

Hip Thrust (Barbell)

Pull-Up (Bodyweight)

Standing Calf Raise

FULL BODY 2

Squat (Barbell)

Overhead Press (Barbell)

Hamstring Curl

Bent Over Row (Barbell)

Hammer Curl

FULL BODY 1

Dip (Bodyweight)

Hanging Leg Raise

Lat Pulldown

Incline Curl (Dumbbell)

Face Pull

FULL BODY 3

Deadlift (Paused)

Bench Press (Paused)

Pendlay Row

Shrug (Dumbbell)

FULL BODY 4

Bicep Curl (EZ Bar)

Skull Crusher

Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Bicycle Crunch

FULL BODY 5

Squat (Paused)

Leg Curl

LOWER BODY 1

Chin-Up (Bodyweight)

Arnold Press

Chest Supported Row (Dumbbell)

Concentration Curl

UPPER BODY 1

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Raise

LOWER BODY 2

Lat Pulldown (Single Arm)

Bench Press (Close Grip)

Pec Deck (Machine)

Shrug (Barbell)

Upright Row (Dumbbell)

UPPER BODY 2

Deadlift (Block)

Bulgarian Split Squat (Dumbbell)

LOWER BODY 3

Bench Press (Dumbbell)

Single Arm Row (Dumbbell)

UPPER BODY 3

Do not squat the 2nd set of squat, just walk it out and hold it for 10secs.

MAX TESTING

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