Unleash your inner strength with the INVINCIBLE workout program, designed for a powerful week of training. Over four days, you'll focus on both upper and lower body workouts, incorporating a mix of dumbbell and barbell exercises to build muscle and enhance endurance. Each session is crafted to challenge you, featuring key movements like weighted dips, squats, and deadlifts, ensuring you push your limits and achieve tangible results. Get ready to transform your physique and elevate your fitness game!

This program is aimed at people with at least 1 year of experience with the 4 main lifts (Bench Press, Overhead Press, Deadlift, Squat) and wanting to combine powerlifting with bodybuilding.

Arms are not a priority in most powerbuilding programs, this is why there is a separate arms day every week.

It WILL get you stronger AND bigger.

Days Per Week:4

Program Split: Full Body - Upper - Lower - Arms/Shoulders

How to Run the Program: Full Body - (Rest) - Upper - Lower - Arms/Shoulders - (Rest) - (Rest)

Progression:
Main Lifts(Bench,Squat, Deadlift,Ohp): You start with the prescribed % of the 1Rm and you continue the next week adding 5lbs(2.5kgs) or increasing the reps(from 3 to 4)
When you notice that you hardly can progress, recalculate your increased 1Rm and start over with 4 sets of 4 reps with the prescribed % of the 1Rm(75% ,or 72% for OHP)

Other Lifts: Just try to progressively overload over time, while sticking to the rep ranges.

And remember: LAST SET BEST SET!

INVINCIBLE

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Week 1

Dip (Weighted)

Lat Pulldown

Incline Chest Press (Machine)

Skier Rows

Lateral Raise (Cable)

UPPER

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Cable Crunch

LOWER

Bicep Curl (EZ Bar)

Skull Crusher

Hammer Curl

Single Arm Overhead Tricep Extension

Lateral Raise (Dumbbell)

ARMS-SHOULDERS

Bench Press (Barbell)

Pendlay Row

Bulgarian Split Squat (Dumbbell)

Overhead Press (Barbell)

Romanian Deadlift (Barbell)

Bicycle Crunches Raised Legs

FULL BODY

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