4-Week Powerbuilding Program
How to Use the Program
This is a 4-week training program designed to increase both muscle mass and strength. The program is easy to follow and requires dedication six days a week.
Week 1
Day 1 (Hypertrophy Focused)
Superset x2:
- DB shoulder press x12
- Lat pulldown wide grip x12
Superset x2:
- Cable row x12
- Cable triceps pushdown x12
- DB lateral raises x12
Superset x2:
- DB skull crushers x12
- Hammer curls x12
Day 2 (Strength Focused)
- Deficit deadlift 3x10 @55%
- Squat 3x10 @60%
- Bench press 3x10 @60%
- Stiff-leg deadlift 3x10 @40%
Day 3 (Hypertrophy Focused)
Superset x2:
- Close grip pulldown x8
- Skull crushers x8
Superset x2:
- Chest pulls x8
- 1-arm triceps pushdown x8
- Barbell curls x8
Day 4 (Strength Focused)
- Squat 3x5 @70%
- Close grip bench press 3x5 @70%
- Incline bench press 3x5-8
- OHP (overhead press) 3x5 @70%
Day 5 (Hypertrophy Focused)
Superset x2:
- Barbell row x15
- Cable triceps pushdown x15
Superset x2:
- Chin-ups x15 (assisted if needed)
- Incline dumbbell triceps extension x15
- Cable curls x15
Day 6 (Strength Focused)
- Squat 3x7 @55%
- Paused squat 3x7 @50%
- Bench press 3x7 @55%
- Deadlift 5x3 @65%
- Hamstring curl/GHR 3x7-10
- Plank 3x45 sec
Weeks 2-4
Week 2
- Increase percentages and reps according to the scheme.
Week 3
- Increase percentages and reps according to the scheme.
Week 4
- Increase percentages and reps according to the scheme.
Follow the same structure and increase weights and reps each week for best results.
Questions/Clarifications
1. The program is six days long. Workouts can be done consecutively, with one rest day per week.
2. RPE (Rate of Perceived Exertion) scale rates the effort level from 1-10, where 10 is maximum effort.
3. A superset is performing two or more exercises consecutively without extended rest.
Enjoy your workout and give it your best!
