10 WEEKS TO GLORY - POWERBUILDING PROGRAM

[newbie82]

Hey Guys! Here is a program that i've made myself. It's a 3 phase program (10 weeks total) to increase lean muscle mass and strenght.

I consider myself an advanced lifter - been lifting for 6 years now. 6' and 215 lbs at 12% bodyfat. Bench at 360lbs and Deadlift at 495lbs

Please make sure you read all the details of the program properly. If you have any questions please feel free to reach out to me directly.

I've had tremendous results with this program.

Please feel free to use it, comment on it and give feedback!

PHASE 1 - HIGH VOLUME

GOAL : INCREASE NUMBER OF SETS (VOLUME) EACH WEEK. SHOULD LIFT A GREATER AMOUNT OF WEIGHT EACH WORKOUT.

WEEK 1-3

WEEK 1 : 3 SETS PER EXERCISE

WEEK 2 : 4 SETS PER EXERCISE

WEEK 3 : 5 SETS PER EXERCISE

REST TIME : 90 SECONDS BETWEEN SETS

REP RANGE : 6-10 REPS = WANT TO GET AT LEAST 6 REPS BUT NO MORE THAN 10. IF YOU COMPLETE 10 REPS WITH A GIVEN WEIGHT, YOU SHOULD INCREASE THE WEIGHT FOR THE NEXT SET.

Day 1**: Back-Traps**

1. Deadlift 3-5 x 6-10 reps
2. T-BAR row 3-5 x 6-10 reps

(large supinated grip)

1. Cable straight arms pushdowns 3-5 x 6-10 reps
2. Dumbbell rows 3-5 x 6-10 reps
3. Pull-ups 3-5 x max
4. Barbell shrugs 3-5 x 6-10 reps
5. Dumbbell shrugs 3-5 x 6-10 reps

Day 2: Shoulders-Triceps-Core

1. Standing Overhead press 3-5 x 6-10 reps
2. Dumbbell side raises 3-5 x 6-10 reps
3. Alternating dumbbell press 3-5 x 6-10 reps
4. Military press 3-5 x 6-10 reps
5. Close-grip Bench press 3-5 x 6-10 reps
6. Dumbbell overhead extension 3-5 x 6-10 reps
7. Cable kickbacks 3-5 x 6-10 reps

Day 3**: Chest-Biceps-Core**

1. Flat benchpress 3-5 x 6-10 reps
2. Incline Dumbbell press 3-5 x 6-10 reps
3. Flat machine press 3-5 x 6-10 reps
4. Incline Dumbbell flies 3-5 x 6-10 reps
5. Preacher Curls 3-5 x 6-10 reps

(one set narrow grip, 1 sets mid-range grip, 1 set wide-grip)

1. Cable Barbell Curls 3-5 x 6-10 reps

(Start mid-range grip then dropset once to close-grip)

1. Supinating Incline Dumbbell curls 3-5 x 6-10 reps

Day 4: Legs

1. Squats 3-5 x 6-10 reps
2. Stiff leg deadlifts 3-5 x 6-10 reps
3. Lunges 3-5 x 6-10 reps
4. Leg extension 3-5 x 6-10 reps
5. Leg curl 3-5 x 6-10 reps

PHASE 2 – STRENGHT/INTENSITY

WEEK 4: 6 REPS

WEEK 5 : 4 REPS

WEEK 6:: 2 REPS

REST TIME : 2-3 MINUTES BETWEEN SETS.

Day 1**: Upper Body**

Bench press 3 x 2-6 reps

Bent over rows 3 x 2-6 reps

Standing overhead press 3 x 2-6 reps

Barbell shrugs 3x 2-6 reps

Close grip bench press 3 x 2-6 reps

Barbell curls 3 x 2-6 reps

Day 2**: Lower body**

Squats 3 x 2-6 reps

Stiff leg deadlift 3 x 2-6 reps

Leg press 3 x 2-6 reps

Seated calf raise 3 x 2-6 reps

Day 3**: Upper Body**

Incline bench press 3x 2-6 reps

Pull-ups (weighted) 3 x 2-6 reps

Dumbbell shoulder press 3 x 2-6 reps

Dumbbell shrugs 3 x 2-6 reps

Skull crushers 3 x 2-6 reps

Dumbbell curls 3 x 2-6 reps

Day 4: Lower body

Deadlift 3 x 2-6 reps

High feet Leg press 3 x 2-6 reps

Standing Calf raise 3 x 2-6 reps

Leg extension 3 x 2-6 reps

PHASE 3 – HIGH FREQUENCY

WEEK 7, 8 AND 9

GOAL IS TO DO TWO (2) SETS OF AN EXERCICE FOR EACH MUSCLE GROUP.

A: 2 x 4-6 reps

B: 2 x 6-10 reps

C: 2 x 10-12 reps

Day 1**: A**

Squats

Stiff leg deadlift

Seated calf raise

Flat bench press

Bent over rows

Military Press

Barbell Shrugs

Close-grip Bench

Barbell Curls

Day 2 : B

Leg press

Lying leg curl

Standing Calf Raise

Incline Press

Pull-up

Dumbbell side raises

Dumbbell shrugs

Skull crushers

Dumbbell Curl

Day 3: C

Leg Extension

Seated Leg Curl

Donkey Calf Raise

Decline bench press

Deadlift

Cable Side Raises

Upright barbell rows

Triceps pushdown

Cable Barbell curl

Day 4 : WEAK POINT MUSCLE GROUP (TO BE DETERMINED)

4 or 5 exercises to choose

3 sets each for 4,8 and 12 reps.

 

[amoulton]

@newbie82 Holy... looks solid if you have the time, not sure if I could eat enough to get through that program

 

[nelbelle]

@newbie82 Gonna give this a try!

 

[margaretmiller]

@nelbelle IS it good ?

 

[nelbelle]

@margaretmiller Didn’t end up changing programs haha and am currently w/a coach so I wish I had more to relay. Looks solid though and will probably try something similar once I get off prep.

 

[dawn16]

@newbie82 This looks solid. Approximately how long does it take you to get through this workout start to finish?

 

[dawn16]

@newbie82 Nice gonna try this

 

[leodrone]

@newbie82 Would you recommend that program for a beginner? So far I only did work out with my own body weight (pull ups, push ups). I'm 178cm, 60kg. I was looking for a program, I have got the time and I'm determined. Thank you for posting this, I wish I could print it out.

 

[vintagebloom]

@newbie82 !remindme 1 month

 

[skye1200]

@newbie82 Thanks man, I’m going to give this a try

 

[fisherman4christ]

@newbie82 Did you do any cardio after the workouts or on off days?

 

[burningbright307]

@newbie82 !remindme 1 month

 

[rosario]

@newbie82 !remindme 1 Week

 

[9rock9]

@newbie82 Would you recommend this program over Phat?

I've been on Phat for about 3 months now and have seen pretty good results visually, but have beckme stagnant on my PRs. Can't seem to break through certain plateaus with bench and squa

I'm wondering if I should stay the course with phat or try this new routine?

 

[dawn16]

@newbie82 4 days a week correct?

 

[cowgirlup727]

@newbie82 Looks interesting, might try. Is swapping exercises (like going for seated should press exercises instead) or are they necessary as they are?

 

[christiansophistry]

@newbie82 !remindme 1 month

 

[johnnie4jesus]

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