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  1. #1
    Registered User tdawg95's Avatar
    Join Date: May 2010
    Age: 19
    Stats: 6'1", 177 lbs
    Posts: 77
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    Powerbuilding Routine

    Hey i'm gonna start a powerbuilding program soon. I came up with a routine using the article on bb.com on powerbuilding (the article is called 15 Weeks to Super Power). The split would be on a 7 day schedule with 4 days of lifting and 3 days off.

    Day 1- Chest/Tri
    Day 2- Quad dominant lower body + power training
    Day 3- Off
    Day 4- Back/Shoulders/Bicep
    Day 5- Off
    Day 6- Hip dominant lower body + power training
    Day 7- Off

    The quad and hip dominant is just vernacular for the olympic style lifts for the workout on that day/week. There are 5 different phases for the hip/quad dominant days each lasting 3 weeks, If you would like specifics on sets and reps here is the web address : http://www.bodybuilding.com/fun/kelly1.htm

    Please critique my Day 1 and 4 workouts

    Day 1-
    Incline Bench 3 sets x 15 reps, 12 reps, 10 reps
    Dumbbell Flat Bench 2 sets x 10 reps
    Dumbbell Flat Bench Flys 2 sets x 10 reps
    Close Grip Bench Press 3 sets x 15 reps, 12 reps, 10 reps
    Straight bar Pushdowns 2 sets x 10 reps
    Close hand pushups 1 set x 10 reps


    Day 4-
    Lat Pulldown 3 sets x 15 reps, 12 reps, 10 reps
    Seated Row 2 sets x 10 reps
    1 armed Dumbbell Rows 2 sets x 10 reps
    Seated Dumbbell Press 3 sets x 15 reps, 12 reps, 10 reps
    Dumbbell Lateral Raise 2 sets x 12 reps
    Dumbbell Reverse Fly 2 sets x 12 reps
    Upright Row 2 sets x 10 reps
    Barbell curl 3 sets x 15 reps, 12 reps, 10 reps
    Alternating Dumbbell Curl 2 sets x 10 reps


    Thanks for viewing. If there are any ways to improve this program please share! And if anyone has done a powerbuilding program and would care to show or talk about the results, it'd be appreciated. Thanks!
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  2. #2
    Squat onslaught hammerfelt's Avatar
    Join Date: Aug 2010
    Location: Texas, United States
    Age: 48
    Stats: 6'4", 357 lbs
    Posts: 6,631
    Rep Power: 20102
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    How long have you been lifting weights?

    Can you squat 1.5 BW?

    If you are just getting started check out StrongLifts I made it to a competition 661lb raw squat @ 350lbs in 18 months, getting 545lbs 3x5 in the gym. http://stronglifts.com/free-stronglifts-5x5-report/

    Once you build a foundation of strength, probably take you around 12 weeks unless you are SHW, then start with your routine.
    Dirt is my Path - Steel is my Barbell: log - http://forum.bodybuilding.com/showthread.php?t=154931833

    300/195/277.5

    And in the end, the love you take is equal to the love you make. ~John Lennon
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  3. #3
    Registered User tdawg95's Avatar
    Join Date: May 2010
    Age: 19
    Stats: 6'1", 177 lbs
    Posts: 77
    Rep Power: 0
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    Prolly 1.5 bw i think i could get 315 atleast on squat but ive been lifting for about 6 months seriously but had an incredibly terrible bulk while on SS in my first 3 months and finally got back to looking decent.
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