Quick Powerbuilding

This is a fast Powerbuilding program for when you dont have a lot of time in your day. It alternates between powerlifting and bodybuilding weeks to keep things fresh and it focuses on simple movements.
After every three weeks it is recommended you lower the reps of most exercises and increase the weight (i.e 12-15 --->10-12 --->8-10)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Overhead Press (Barbell)

Romanian Deadlift (Dumbbell)

Meadow Row

Hammer Curl

Deadlift (Barbell)

Bench Press (Barbell)

Pull-Up (Bodyweight)

Lateral Raise (Cable)

Skull Crusher (Barbell)

Face Pull

Ring Dip

Hanging Leg Raise

Pullover (Dumbbell)

Incline Curl (Dumbbell)

Deadlift (Paused)

Wide Grip Pull-Up

Bench Press (Paused)

Standing Calf Raise

Hamstring Curl

Incline Bench Press (Barbell)

Seated Row (Cable)

Chest Fly (Machine)

Rear Delt Fly (Dumbbell)

Front Squat (Barbell)

Bicep Curl (Cable)

Cable Crunch

Lat Pulldown

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Wood Chop

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