Ahmad’s 10 week Powerbuilding Program.

The program is centred around maximising a progressive increase in strength on the Powerlifts, as well as focusing on hypetrophy in a way that targets muscle groups proportionally, to build the best of both worlds. At the end of this program, you will also be testing out your 1RMs on each of the Powerlifts to see how far you’ve come.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Lateral Raise (Cable)

Lateral Raise (Dumbbell)

Bicep Curl (Cable)

Hammer Curl

Overhead Tricep Extension (Cable)

Tricep Extension (Cable)

Wrist Curls

Arms/Lateral Delts 

Bench Press (Paused)

Incline Bench Press (Barbell)

Pec Fly (Dumbbell)

Seated Overhead Press (Dumbbell)

Dip (Weighted)

Push/Chest Focus

Sumo Deadlift (Barbell)

High Bar Squat (Barbell)

Leg Press

Lying Leg Curl

Lat Pulldown

Dumbbell Row

Standing Calf Raise

Lower/Pull focus 

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Overhead Press (Machine)

Push Up

Push/Chest focus

Squat (Low Bar)

Sumo Deadlift (Paused)

Leg Extension

Leg Curl

Pull-Up (Weighted)

Seated Row (Cable)

Seated Calf Raise

Take as much recovery time/days as you need before you attempt your 1RMS. This is purely individual.

Testing day

Face Pull

Overhead Extension (Dumbbell)

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