Powerbuilding x Calesthenics

Create the most relative and Powerlifting based strength in the three Main exercises.
While also implying the trainingprinciples from Mike Mentzer.(At least 2 Days of Rest between workouts.)
The Programm can be used indefinitly so not just 3 weeks.

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Incline Bench Press (Barbell)

Lat Pulldown

Pull-Up (Weighted)

Barbell Row

Upper Body Day 1

Squat (Low Bar)

Squat (Paused)

Hamstring Curl

Seated Calf Raise

Decline Crunch (Weighted)

Hanging Leg Raise

Plank

Deadlift (Barbell)

Dip (Weighted)

Standing Behind Neck Shoulder Press (Barbell)

Chin-Up (Weighted)

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