5 days a week powerbuilding U/L/U/U/L

Designed for intermediate lifters that wants a big bench and upper body. And some leg gains… Modify to your needs, I can maybe recommend some extra leg volume.

When you can do the planed reps with solid technique you may increase the weight with 2.5 kgs (5 lbs). If you feel like the bench progression is to easy you can increase the weight more than planed, or if you fell like it is too fast you can stay at the weight an extra week or make smaller increases.

To get some more rear delt gains and better shoulder health I’d recommend doing a few sets facepulls to warm up before every upper body session.

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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)

Military Press (Barbell)

Sumo Deadlift (Barbell)

Hack Squat

Lying Leg Curl

Leg Extension

Calf Raise (Leg Press)

Hanging Leg Raise

Bench Press (Paused)

Incline Bench Press (Dumbbell)

T-Bar Row

Lat Pulldown

Lateral Raise (Dumbbell)

Bench Press (Close Grip)

Spoto Press

Pull-Up (Weighted)

Seated Shoulder Press (Dumbbell)

Upright Row (Barbell)

Squat (pin press)

Romanian Deadlift (Barbell)

Abs Crunch (Machine)

Pr day

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