12 Week Powerbuilding Program

Focusing on building size with strength for the first 6 weeks, and then focusing more on strength. Main lifts - Deadlift, Overhead Press, Leg Press and Bench Press.

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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

Week 12

Hyperextension

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Single Arm Row (Dumbbell)

Plank

Face Pull

Overhead Press (Barbell)

Seated Overhead Press (Barbell)

Bicep Curl (Barbell)

Skull Crusher (Barbell)

Leg Press

Leg Extension

Decline Sit Up (Weighted)

Seated Row (Cable)

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Hammer Curl

Lateral Raise (Dumbbell)

Leg Curl

Sit Up

Shrug (Barbell)

Lat Pulldown

Calf Raise (Leg Press)

Deficit Deadlift (Paused)

Barbell Row

Seated Pin Press

Bicep Curl (Dumbbell)

JM Press (Smith Machine)

Single Leg Press

Floor Press (Barbell)

Seated Wide-Grip Row (Cable)

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