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8 Week PowerBuilding DUP W1D4

Bench Press
190 3x6

Pendlay Row
135 3x8

JM Press
115 3x8

8 Week PowerBuilding DUP W1D3

Squat
395 3x6

Conventional Deadlift
390 2x6

Hammer Curl
22 3x12

8 Week PowerBuilding DUP W1D2

Bench Press
175 3x8

OHP
125 3x6

Barbell Row
185 3x6

8 Week PowerBuilding DUP W1D1

Beltless Squat
370 3x8

Beltless Conventional Deadlift
365 2x8

DB Curls
Skipped

Week 4 Day 4 Chest + Triceps + Shoulders + Biceps

Close Grip Incline Bench Press
135 3x10

Wide Grip Push-ups
4 sets totaling 50 reps

Overhead EZ Tricep Extensions SS
35x30

Week 4 Day 3 Back + Glutes + Hamstrings

Conventional Deadlift
455x1
495x1
525x0
315x7

Barbell Row
185 7x8

Week 4 Day 2

Squat
405x1
455x1
500x1
405 2x5

Seated DB Press
40 3x12

Week 4 Day 1 Chest + Tris + Shoulders + Biceps + Abs

Bench Press
185x8
205x6
225x3
245x1
185x8
135x12

Week 3 Day 7 Back + Hamstrings + Glutes

Weighted Pull-ups
10 6x6

Meadows Row
60 5x15

Glute Bridge
205 5x15

Week 3 Day 6 Quads + Calves + Shoulders + Biceps

SSB Narrow Stance Squat
241 2x12
296x6

SSB Calf Raise
241x12

Barbell Calf Raise

Week 3 Day 4 Chest + Tris + Shoulders + Biceps

Close Grip Incline Bench
165 5x10

Wide Grip Push-up
7 sets totaling 70 reps

Overhead Barbell Tricep Extensions SS
50x22

Week 3 Day 3 Glutes + Hamstrings + Back + Abs

Conventional Deadlift
315x5
335x5
365x3
405x1
455x1

Stiff Legged Deadlift

Week 3 Day 2 Quads + Calves + Shoulders + Traps + Biceps

High Bar Squat
325 3x8
365 2x5

Leg Press
390 7x10

Calf Press

Week 3 Day 1 Chest + Tris + Shoulders + Biceps + Abs

Bench Press
175 5x8

OHP
115 4x8

Dips
30 6x8

Week 2 Day 7 Back + Hamstrings + Glutes

Weighted Pull-ups
5 5x10

Meadows Row
60 3x15

Glute Bridge
195 4x15

Week 2 Day 5 Quads + Calves + Shoulders + Biceps + Abs

SSB Narrow Stance Squat
221 4x12

SSB Calf Raise
221 8x12

DB Rear Lateral SS
12x15

Week 2 Day 4 Chest + Tris + Shoulders + Biceps

Close Grip Incline Bench
160 5x10

Wide Grip Push-up
6 sets totaling 60 reps

Overhead Barbell Tricep Extensions SS
45x15

Week 2 Day 3 Glutes + Hamstrings + Back + Abs

Deficit Sumo Deadlift
325 3x8

Stiff Legged Deadlift
235 4x8

Barbell Row
165 5x8

Week 2 Day 2 Quads + Calves + Shoulders + Traps + Biceps

High Bar Squat
315 4x8

Leg Press
380 7x10

Calf Press
290 5x8

Week 2 Day 1 Chest + Tris + Shoulders + Biceps + Abs

Bench Press
170 5x8

OHP
110 3x8

Dips
25 5x8