Zenon Balanced Powerbuilding

Trying to make best solution for week-time workers. 

After doing other 5 programs, I surpass SBD 
500kg in a year. And I knew recovery is better than exhaustion. There is a huge correlation cortisol and insulin. 

Although you did best at the gym, you can’t get a power and body unless control cortisol comes from fatigue.

This program was considered following things :
1. Recoverable Volume
2. Pre exhaustion with stretch set
3. No more than 70min
4. Balance of parts : For example, shoulders should include front/side/back.
5. Focusing on Compound exercise
6. Medium intensity on weekdays, high intensity on weekends : No deadlift on weekdays.

Recovery is better than intensity.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Deload Week

Hip Adductor (Machine)

Squat focused Lower Day

Can add core work-out(abs crunch, leg raise).

Overhead Press (Barbell)

Pull-Up (Weighted)

Incline Bench Press (Smith Machine)

Lateral Raise (Cable)

T-Bar Row

Chest Fly (Machine)

Chest focused Upper day

Back Extension (Weighted)

Deadlift focused Lower Day

Bench Press (Close Grip)

Lat Pulldown (Close Grip)

Rear Delt Cable Fly

Shoulder focused Upper Day

Leg Extension

Stiff Leg Deadlift

Seated Row (Cable)

Back focused Upper Day

Lying Leg Curl

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