4-Week Powerbuilding Plan
Plan Usage
This is a 4-week training program designed to increase both muscle mass and strength. The plan is easy to follow and requires commitment six days a week.
Increasing Percentages and Reps According to the Scheme
This means that each week the training load increases according to a specific pattern. For example, the first week you do exercises with 55% of your maximum weight for 3x10 repetitions, the next week you increase the weight to 57.5% and do the same number of repetitions. In this way, you continue to gradually increase the weight and repetitions to achieve maximum strength and muscle mass growth. The user should follow the following pattern:
Week 1: 55% of maximum weight, 3x10 reps Week 2: 57.5% of maximum weight, 3x10 reps Week 3: 60% of maximum weight, 3x10 reps Week 4: 62.5% of maximum weight, 2x10 reps
Week 1
Day 1 (Hypertrophy Focused)
Superset x2:
- DB shoulder press x12
- Wide grip deadlift x12
Superset x2:
- Block pull x12
- Block triceps press x12
- DB lateral raises x12
Superset x2:
- DB French press x12
- Hammer curls x12
Day 2 (Strength Focused)
- Deficit deadlift 3x10 @55%
- Squat 3x10 @60%
- Push-ups 3x10 @60%
- Straight-Leg Deadlift 3x10 @40%
Day 3 (Hypertrophy Focused)
Superset x2:
- Narrow grip deadlift x8
- Skull Chips x8
Superset x2:
- Chest thrust x8
- 1-arm triceps press x8
- Barbell curls x8
Day 4 (Force Focused)
- Squat 3x5 @70%
- Narrow grip bench press 3x5 @70%
- Incline bench press 3x5-8
- OHP (shoulder press) 3x5 @70%
Day 5 (Hypertrophy Focused)
Superset x2:
- Barbell row x15
- Rope triceps push-ups x15
Superset x2:
- Chin-ups x15 (with assistance if necessary)
- Triceps extension on incline bench x15
- Block curls x15
Day 6 (Force Focused)
- Squat 3x7 @55%
- Squat with pause 3x7 @50%
- Pressing 3x7 @55%
- Deadlift 5x3 @65%
- Hamstring curl/GHR 3x7-10
- Plank 3x45 sec
Week 2-4
Week 2
- Increasing percentages and repetitions according to the scheme.
Week 3
- Increasing percentages and repetitions according to the scheme.
Week 4
- Increasing percentages and repetitions according to the scheme.
Follow the same structure and increase the difficulty and repetitions each week for best results.
Questions/Clarifications
1. The program is six days long. The workouts can be done consecutively, with one day of rest per week.
2. The RPE (Rate of Perceived Exertion) scale rates the level of exertion on a scale of 1-10, where 10 is maximum exertion.
3. A superset is performing two or more exercises in a row without a long rest.
Enjoy your workout and do your best!