10 Week Power Building

 

You guys what to get strong and big? I do! After a few months of kind of going through the motions in my own training, I’ve decided to get my sh*t together, make some goals and get on a program. When you’ve been lifting as long as I have, you need to refocus every once in a while.

Now let’s get to the fun stuff. This will be a 10 week program, split into 3 blocks. Within each block, we will progressively over loading our deadlift, squat and bench. My focus is hypertrophy for Powerlifting Building is to build bigger muscles to help with my big 3 not to do a bodybuilding show (nobody needs to see me walking on stage, oiled up in a bikini HA!)

If you have any questions, feel free to message me here. Let’s do some strong things!

Block 1 - Weeks 1-3

Monday - Deadlifts, Posterior Focused Legs

  • Deadlift 4x6

  • Glute Ham Raise 4x10

  • Glute Ham Roller Leg Curl 3x20

  • Bulgarian Split Squat 4x6

  • a)Band TKE 3x20

    b)Hatfield Squat 3x8

Tuesday - Bench Press, Chest and Shoulders

  • Bench Press 5x6

  • High Incline Dumbbell Press 4x8

  • a)Dumbbell Chest Fly 3x12

    b)Dumbbell Lat Raise 3x12

  • a)Dips 4x10

    b)Cable Face Pulls 3x15

    c)Band Pull Aparts 3x20

 
 

Wednesday - Lat Focused Back and Biceps

  • Supine Lat Pulldown 5x12

  • Single Arm Dumbbell Row 4x8

  • Barbell Supine Row 4x6

  • a)Lat Pullover 3x8

    b)Lat Pressdown 3x15

  • Biceps 4x10

  • Biceps 3x12

Thursday - Squat, Quad Focused Legs

  • Band TKE 5x20

  • Hack Squat 5x10

  • Hatfield Squat 4x12,8,6,6

  • Single Leg RDL 4x6

  • Single Leg Curl 4x10

 
 

Friday - Shoulders Focused Push and Triceps

  • Dumbbell Overhead Press 4x6

  • Dumbbell Lat Raise 4x12

  • a)Behind Head Pulldowns 4x8

    b)Dumbbell Chest Supported Rev Fly 4x15

  • EZ Bar Front Raise 3x12

  • Triceps 3x8

  • Triceps 3x15

Saturday - Mid Back Focused Pull

  • Pull Ups 20

  • Landmine Row 4x8

  • V-Bar Leaning Pulldown 4x12

  • Single Arm Dumbbell Croc Row 3x6

  • Seated Cable Row 3x12

  • Biceps 4x10

  • Biceps 3x15

 

Block 2 Weeks 4-6

 

Monday - Deadlifts, Posterior Focused Legs

  • 2'“ Block Deadlift 3x5

  • Barbell RDL 4x8

  • Bulgarian Split Squat 4x6

  • Glute Ham Raise 3x10

  • Glute Ham Roller Leg Curl 3x20

  • Front Squat 3x5

Tuesday - Bench Press, Chest and Shoulders

  • Bench Press 4x8

  • High Incline Dumbbell Press 4x12

  • a)Dips 4x10

    b)Dumbbell Lat Raise 4x8

  • Reverse Fly 3x15

  • a)Triceps 3x8

    b)Triceps 3x15

 
 

Wednesday - Lat Focused Back

  • Pull Ups 3xAMRAP

  • Lat Pressdown 3x20

  • V-Bar Pulldown 4x8

  • Chest Supported Row 3x8

  • Seated Cable Row 4x12

Thursday - Squat, Quad Focused Legs

  • Squat 3x5,1xAMRAP

  • Hack Squat 4x15

  • Band TKE 3x20

  • Leg Curl 3x20

  • Step Ups 3x8

 
 

Friday - Shoulders Focused Push and Triceps

  • a)Band Pull Aparts 5x20

    b)Band Lat Raises 5x20

  • Seated Dumbbell OH Press 4x20

  • Dumbbell Lat Raises 4x8

  • a)Front Raise 3x12

    b)Cable Face Pull 3x20

  • Reverse Fly 3x15

  • Triceps 3x8

  • Triceps 4x20

Saturday - Mid Back Focused Pull

  • a)Back Extensions 3x20

    b)Lat Pulldown 3x20

  • Barbell Row 12,8,6,6

  • Landmine Row 4x6

  • Seated Wide Grip Cable Row 4x20

  • Biceps 4x10

  • Biceps 3x15

 

Block 3 Weeks 7-10

Holy Volume! - Now that we’re acclimated to a little more volume, it’s time to increase the workload

 

Monday - Deadlifts, Posterior Focused Legs

  • a)Leg Curl 5x20

    b)Hip Thrust 5x20

  • Barbell RDL 1x10,8,6,6,6

  • Bulgarian Split Squat 4x10

  • Glute Ham Raise 4x15

  • Hack Squat 3x20

Tuesday - Bench Press, Chest and Shoulders

  • Wide Grip Inc Bench Press 4x10

  • Dumbbell Chest Press 4x20

  • a)Machine Inc Chest Press 3x20

    b)Dumbbell Fly 3x15

  • a)Lat Raise 3x20

    b)Face Pull 3x20

 
 

Wednesday - Lat Focused Back

  • Lat Pulldown 5x8

  • Lat Pressdown 4x20

  • 1 Arm Cable Pulldown 4x12

  • 1 Arm Dumbbell Row 4x8

  • Seated Cable Supine Row 4x12

Thursday - Squat, Quad Focused Legs

  • Band TKE 5x20

  • Front Squat 1x12,8,6,6,6

  • Hack Squat 5x10

  • a)TRX Single Leg Squat 3x10

    b)Step Ups 3x8

  • Split Squat 4x6

 
 

Friday - Shoulders Focused Push and Triceps

  • a)Band Pull Aparts 5x20

    b)Band Lat Raise 5x20

  • a)Seated Dumbbell OH Press 4x12

    b)Cable Face Pull 4x15

  • Reverse Fly 4x20

Saturday - Mid Back Focused Pull

  • a)Back Extensions 5x20

    b)Lat Pulldown 5x20

  • Barbell High Row 12,10,8,6,6

  • Chest Supported Row 3x6 1x12

  • Seated Cable Row 4x20