Muscle and power building ( main powerifting)

focus on the three main lifts: squat, bench press, and deadlift. Structure your training around these lifts, incorporating progressive overload to increase strength over time. Aim for a mix of heavy lifting days and lighter technique-focused sessions. Include accessory exercises to target supporting muscle groups, and ensure proper rest and nutrition to aid recovery and performance.

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Week 1

Week 2

Week 3

Week 4

Week 5

Bench Press (Paused)

Squat (Paused)

Dumbbell Row

Tricep Rope Push Down (Cable)

Accessory/Weak Point Training

Deadlift (Barbell)

Deficit Deadlift (Barbell)

Pull-Up (Weighted)

Lat Pulldown (Single Arm)

Face Pull

Hanging Leg Raise

Chin-Up (Bodyweight)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Deadlift day

Bench Press (Barbell)

Bench Press (Close Grip)

Dip (Weighted)

Military Press (Barbell)

Bent Over Row (Barbell, Paused)

Bench day

Lateral Raise (Dumbbell)

Single Arm Rear Delt Cable Fly

Single Arm Overhead Tricep Extension

Shoulder day

You have to add warm up sets for Squats and deadlifts and make sure basic warmups before workout

Squat (Barbell)

Leg day

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