This is the exact program that I used the past two years for my own strength training. It’s focussed to build muscle-mass while also working on absolute strength in the Bench Press, Squat and Deadlift with a so-called ‘‘Powerbuilding’’ approach.
The program consists of a 10-week cycle with three phases to work towards a new 1RM in the compound lifts. The program tells you exactly what weights to use in the compound lifts based on percentages of your 1RM. All other bodybuilding & accessory lifts are based of an RPE standard.
The program is designed to be repeated. It has 5 strength days per week and an optional 6th cardio day. There’s room to add more cardio if wanted as well.
This is the exact program that I used the past two years for my own strength training. It’s focussed to build muscle-mass while also working on absolute strength in the Bench Press, Squat and Deadlift with a so-called ‘‘Powerbuilding’’ approach.
The program consists of a 10-week cycle with three phases to work towards a new 1RM in the compound lifts. The program tells you exactly what weights to use in the compound lifts based on percentages of your 1RM. All other bodybuilding & accessory lifts are based of an RPE standard.
The program is designed to be repeated. It has 5 strength days per week and an optional 6th cardio day. There’s room to add more cardio if wanted as well.
To complete this program you ideally have access to a gym that has barbells, dumbbells, machines and cable stations. If not it’s still possible to follow an adapted version of the program with only a barbell and weights, dumbbells and bench/squat rack.
