Power | Building

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This program is all about getting STRONG and looking JACKED. The powerlifting you need and the bodybuilding you want! Rep maxes of 10s, 8s and 5s play a large part of this program. Rep testing throughout proven percentage ranges will happen on Day 4 with deload week every 3 weeks. With daily target BodyBuilding accessory work you’ll be looking and feeling better in no time.

Recommended approach - Day 1 / Day 2 / Rest / Day 3 / Rest / Day 4

*If you want to add CONDITIONING to your week add it between Day 2 and Day 3, it is highly recommended you rest between Day 3 and Day 4 to get the most out of your testing days.

*Program Notes*

Movement - Sets x Reps

4x10 - Means you complete 10 reps for a total of 4 sets at one weight.

- When a set notes “10+” for example, you will complete As Many Reps As Possible above 10 Reps.

Competition sets note a pause in either the Bench or the Deadlift.

Ex. Comp Bench you will pause for approximately 1 second on the chest

Ex. Comp Deadlift you will reset for each Deadlift on the floor

If there is no note for a competition lift you can Touch’N’Go your sets.

Keep track of your accessory work and try to increase your working weight bi-weekly

Accessory work is also written Sets x Reps

12/10/8 notes a drop set, 12 reps, 10 reps, 8 reps.