Harry's Power Building Program Version H2A

Abstract: This program was developed and methodically produced based on Harrison S. McDermott’s personal knowledge and understanding of hypertrophy and strength gain. This program is NOT intended to be a typical program, or to be used as the pinnacle of power building training. This program is intended for the use of individuals who are beyond beginners, and well into the intermediate and potentially advanced end of the training spectrum.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Deadlift (Barbell)

Reverse Nordic Curl

Lateral Raise (Machine)

Pullover (Machine)

Rear Delt Fly (Machine)

Reverse Hyperextension

Heavy Pull Day 1

Bench Press (Barbell)

Rolling Tricep Extension (Dumbbell)

Overhead Tricep Extension (Cable)

Chest Supported Row (Machine)

Bicep Curl (Machine)

Upper Day 2

Squat (Barbell)

Sissy Squat

Hip Adductor (Machine)

Hip Abductor (Machine)

Standing Calf Raise

Lower Day 3

Lying Leg Curl

Dynamic Pull Day 4

Incline Bench Press (Barbell)

Dip (Weighted)

Upper Day 5

Lower Day 6

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