Free Powerbuilding Program = Ben Pollack 2m3bl

4 WEEKS OF ENTER YOUR 1RMS

DAY

SQUAT BENCH PRESS

725 435

DEADLIFT

815

WEEK

CHEST/TRICEPS

BACK/BICEPS

1

(HEAVY) BENCH PRESS INCLINE PRESS DUMBBELL FLYE

SETS

REPS

WT

2 2

12 12

285 230

DIP SUPINATED PUSHDOWN

3

MAX

*

(HEAVY) HAMMER CURL BARBELL CURL

SETS

REPS

WT

DEADLIFT WIDE GRIP PULLDOWN WIDE GRIP SEATED ROW

2

12

540

SETS

REPS

WT

2 2

12 12

255 @8

SETS

REPS

WT

2 2

12 12

480 335

5

MAX

SEATED CALF RAISE (LIGHT) CLOSE GRIP BENCH PRESS SEATED PRESS SHOULDERS/TRICEPS

SKULLCRUSHER ELBOWS-OUT EXTENSION LATERAL RAISE BAND PULL-APART

LEGS

(HEAVY) SQUAT FRONT SQUAT SINGLE-LEG PRESS GLUTE-HAM RAISE HAMSTRING CURL VACUUM HOLD

* YOU MUST PERFORM AT LEAST 10 REPS PER SET ON DIPS. IF YOU PERFORM AT LEAST 3

AT LEAST 10 REP

**

IN WEEK 1, USE A WEIGHT YOU COULD NORMALLY DO FOR ONE SET OF 10-12 REPS. POSITION). EACH FOLLOWING WEEK, USE TH

4 WEEKS OF POWERBUILDING ENTER YOUR ROUNDING USE 2.5 FOR KILOS, 5 FOR POUNDS

NOTES

MAKE SURE TO READ THROUGH THE INSTRUCTIONS IN THE C BELOW FOR INSTRUCTIONS ON EXERCISES MARKED W

5

2 SETS

REPS

3 3

8 8

3

MAX

SETS

REPS

3 WT

SETS

4

REPS

WT

SETS

315 2 240 2 4-5 SETS X 12-15 REPS

10 10

320 240

2 2

* 3 2-3 SETS X 20+ REPS

MAX

*

3

REPS

WT

SETS

10

595

2

WT

SETS

2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 3

8

585 2 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS **

SETS

REPS

WT

SETS

REPS

WT

SETS

3 3

8 8

285 ADD WT

2 2

10 10

290 SAME WT

2 2

2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 2-3 SETS OF 12-15 REPS 2-3 SETS OF 20+ REPS SETS

REPS

WT

SETS

REPS

WT

SETS

3 3

8 8

520 345

2 2

10 10

530 345

2 2

2-4 SETS 2-3 SETS OF 8-12 REPS 2-3 SETS OF 12-15 REPS 5

MAX

5

MAX

5

U PERFORM AT LEAST 3X10 IN WEEK 1, ADD WEIGHT IN WEEK 2 (AND SO ON). OTHERWISE, REPEAT THE SAME WEIGHT UNTIL Y AT LEAST 10 REPS ON EACH SET. EACH SET MUST BE TO FAILURE.

NE SET OF 10-12 REPS. PERFORM 1 SET OF MAX REPS USING A 5/10/1 TEMPO (5 SECOND NEGATIVE, 10 SECOND HOLD IN THE LOWING WEEK, USE THE SAME WEIGHT BUT PERFORM MORE REPS THAN IN THE PREVIOUS WEEK.

NOTES

E INSTRUCTIONS IN THE COURSE. CHECK S ON EXERCISES MARKED WITH * 4 REPS

WT

8 8

330 250

MAX

*

REPS

WT

8

620

REPS

WT

8 8

295 ADD WT

REPS

WT

8 8

550 355

MAX

E SAME WEIGHT UNTIL YOU PERFORM

0 SECOND HOLD IN THE STRETCHED