Powerbuilding Training

Build strength, muscle and aesthetic physique

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Front Raise

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Chest-Shoulder-Tricep

Squat (Barbell)

Leg Extension

Leg Curl

Leg Press

Hip Thrust (Dumbbell)

Shadow Boxing

Shadow Kick Boxing

Legs-Glutes-Boxing

Reverse Abs Crunch (Bodyweight)

Wood Chop

Cable Crunch

Plank

Legs-Abbs-Boxing

Deadlift (Barbell)

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Lat Pulldown

Face Pull

Seated Wide-Grip Row (Cable)

Back Extension (Weighted)

Shrug (Barbell)

Preacher Curl (Barbell)

Hammer Curl

Back-Traps-Biceps

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