PowerBuilding 4 Day Program - In Season

Balancing hypertrophy and strength gain accounting for limited recovery and playing sports daily. Focused around compound lifting and overall power generative movements while still gaining beach muscle and size. Lesser volume tailored to the beginner lifter gaining fundamental training movements for sports or for an athlete in-season trying to gain strength and size.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Go to failure on everything except Barbell Bench and Incline DB Press. Amsait for pushups too 50.

Bench Press (Barbell)

Chest Fly (Machine)

Incline Bench Press (Dumbbell)

V-Handle Tricep Pushdown (Cable)

Push Up

Chest Day - Tuesday

Go hard and Amsait for the assisted pull-ups at the end. 

Barbell Row

Lat Pulldown

T-Bar Row

Standing Pullover (Cable)

Face Away Cable Curl

Pull-Up (Assisted)

Back Day - Thursday

Go to close if not to failure on everything except when RPE is lower than 9 

Squat (Barbell)

Belt Squat

Leg Extension

Romanian Deadlift (Barbell)

Leg Curl

Straight Leg Calf Raise

Standing Calf Raise

Leg Day - Sunday

Everything to failure safely, add partials after failure is achieved.

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Tricep Pushdown (Cable)

Preacher Curl (EZ Bar)

Lateral Raise (Cable)

Arm Day - Friday

Lateral Raise (Machine)

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