Power Building phase 4 Everyday Movements Monday: 100 Ab Wheels Tuesday: 100 Band Crunches Wednesday: 75 Toes 2 Bar Thursday: 100 Ab Wheels Friday: 100 Exercise Ball Crunches Saturday: 100 Band Crunches (Week 1) Monday: Chest/Back/Triceps Warm Up: 10 min - Banded Crunches: 4 x 20 - Seated Rows: - Face Pulls: - Incline Dumbbell Presses: Main Movement: 15 Min - Regular Grip Flat Bench: 4 x 5 2 x 10 (Back Down Sets) Main Accessory: 20 Min - Wide Grip Flat Bench <> Lat Pull Downs: 3 x 8 <> - Medium Grip Flat Bench <> Seated Rows: 3 x 8 <> - Incline Dumbbell Press (Neutral Grip) <> Dips <> Underhand Pull Downs: 4 x 8 <> 4 x AMRAP <> 4 X 15 Finisher: 20 Min - EZ Bar Skull Crushers:
3 x 8 1 x (Drop Set Hitting 3 More Weights for x10 Reps Each) - V Bar Push Downs: 2 x 50 Reps - Bench Dips: 3 x AMRAP Tuesday: Squats Warm Up: 10 min - Sled/Plate Drags OR Lunges: 3 x 100ft OR 3 x 50ft - Air Squats: x 10 Close / x 10 Normal / x 10 Wide - Band Crunches: - Butterflies on Bench: 3 x 12 Main Movement: 20 Min - High Bar Back Squat: 2 x 8 2 x 6 2 x 4 - High Bar Box Squat: (Use SS Bar & Chains if Possible) 4 x 4 2 x 10 (Back Down) - Leg Press: (Close Stance) (Wide Stance) - Leg Extensions <> Leg Curls 3 x 12 (Feet Angled Inwards) <> 6 x 15 3 x 12 (Feet Angled Outwards) Finisher: 10 Min - Farmers Carries <> Box Jumps (Add Bands or Weight): 4 x 100ft <> 4 x 8
Wednesday: Shoulders & Biceps - Shoulder Circles: 3 x 30 Seconds (15 seconds each way) - Incline Back Flys: - OH Banded Pull Aparts: - Seated Dumbbell Press: Main Movement: 15 Min - Seated Press (Dumbbell or Machine): 2 x 20 2 x 15 2 x 10 - Barbell Upright Rows <> Rope Face Pulls: 2 x 20 2 x 12 - Side Raises <> High Seated Rows: 4 x 15 <> 4 x 10 - Preacher Curls <> Straight Bar Curls: Each 3 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) - Dumbbell Hammer Curls Cross Body <> Rope Hammer Curls: 2 x 15 EACH 2 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) EACH Thursday: Chest/Back/Triceps - Incline Back Flys: - Side Raises:
- Seated Rows: - Flat Dumbbell Bench: Main Movement: 20 Min - Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Chains if Possible) 6 x 3 (Normal Grip) 2 x 10 (Back Down Sets w/o Bands) - Flat Bench Dumbbell <> Incline Bench Dumbbell: 4 x 8 <> 4 x 15 - High to Low Seated Rows <> Face Pulls: 4 x 10 <> 4 x 15 - Tricep Rollouts from Floor: 4 x 8 - Straight Bar Tricep Cable Extension: OVERHAND <> UNDERHAND - Rope Push Downs: Friday: Shoulders & Biceps - Shoulder Circles: 3 x 30 Seconds (15 Seconds Each Way) - Rotator Cuff External: - Dumbbell Standing Flys: - Seated Dumbbell Press: (Neutral Grip) Main Movement: 5 Min - Seated Dumbbell Lateral Raises: 3 x 1 Minute
- Dumbbell (OR Machine) OH Press <> Full Extension Front Raises W/ Rope: 4 x 12 <> 4 x 15 Sub Accessory: 10 Min - EZ Bar Curls <> Incline Hammer Curls: 4 x 10 Each 1 x (Drop Set Hitting 3 More Weights for x10 Reps Each) - Barbell Curls: 100 Total Reps w/o Putting the Bar Down Saturday: Deadlift/Hamstrings/Legs - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Band Crunches: - Leg Curls: - Stiff Leg Dumbbell: Main Movement: 20 Min - Sumo Deadlift: 3 x 6 2 x 4 - Good Mornings: (Use SS Bar if Possible) 4 x 8 - Stiff Leg Dumbbell Deadlift <> Single Leg Bulgarian Split Squats: 4 x 8 <> 4 x 12-45 Degree Back Extension <> Leg Curls (OR GHD): 4 x 12 <> 4 x 15 OR 4 x 8 - Calf Raises: 3 x AMRAP
(Week 2) Monday: Chest/Back/Triceps Warm Up: 10 min - Pull Downs: - Band Face Pulls: - Flat Bench Dumbbell: - Rope Push Downs: Main Movement: 15 Min - Close Grip Floor Press: (Use Axle Bar if Possible) 2 x 6 3 x 4 - Incline Barbell Bench <> Seated Rows: 12,10,8,6 <> 2 x 10 (Back Down Sets) <> 2 x 15 Pull Downs (2 second squeeze at the bottom) - Incline Presses <> High to Low Cable Rows: <> 1 x (Drop Set Hitting 3 Weights for x10 Reps Each) - Bodyweight Skullcrushers: 3 x AMRAP - Overhead Rope Press Outs <> Pump Fake V Bar Push Downs: <> 3 x 12 (Total Reps) - Band Pushdowns: 100 Reps in as Few Sets as Possible (Hustle to get These In)
Tuesday: Squats Warm Up: 10 min - Plate/Sled Drags OR Lunges: 3 x 100 ft OR 3 x 50ft - Band Crunches: - Seated Rows: - Leg Extensions: Main Movement: 20 Min - Competition Stance Back Squat: 2 x 8 2 x 6 1 x 4 - Front Squat: 3 x 10 (Back Down Sets) - Leg Press <> Leg Extensions: EACH 2 x (Drop Set Hitting 3 More Weights for x10 Reps Each) EACH - Single Leg Bulgarian Split Squats <> Pistol Squats on Bench: 3 x 12 Each - Lunges: 5 Min Wednesday: Shoulders & Biceps - Rotator Cuff External: - Band Face Pulls: - V Bar Push Downs:
- Seated Dumbbell Press: Main Movement: 15 Min - Seated Barbell Press: (Use Camber Bar if Possible) 12,10,8,6 2 x 10 (Back Down Sets) - Cable Side Raises <> Rear Delt Flys w/ Head on Incline: 4 x 15 <> 4 x 12 Sub Accessory: 10 Min - Full Extension Frontal Raises <> Preacher Curls: 4 x 15 Each - Reverse Grip Barbell Curls <> Barbell Curls <> Incline Alternating Curls: 4 x 12 Each 1 x (Drop Set Hitting 2 More Weights for x 10 Reps Each) Thursday: Chest/Back/Triceps - Rotator Cuff External: Each Side - Rope Face Pulls: - Pull Downs: - Incline Presses: Main Movement: 10 Min - Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands) 9 x 3 (Alternating Grips Every 3rd Set) - Flat Dumbbell Bench: 4 x 8 (HEAVY) 2 x 20 (Back Down Set)
- Seated Rows <> 1 Arm Pull Downs: 4 x 12 Each 1 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) Finisher: 20 Min - Dumbbell Floor Press: 4 x 10 - V Bar Pushdowns <> OH Standing Tricep Part Ways: <> 4 x 12 1 x (Drop Set Hitting 3 Different Weights for 15 Reps Each Weight) Friday: Shoulders & Biceps - Face Pulls: - Incline Back Flys: - Side Raises: - Standing Dumbbell OH Press: Main Movement: 5 Min - Standing Side Raises: 3 x 1 Minute - Dumbbell Clean & Press <> Seated Dumbbell Shrugs: 4 x 12 Each Sub Accessory: 10 Min - Barbell Curls (Use Fat Gripz or Axle Bar if Possible) <> Cross Body Hammer Curls: 4 x 12 <> 4 x 8 - Dumbbell Upright Rows <> Straight Bar Cable Curls: 4 x 15 Each (Minimal Rest Between Sets)
Saturday: Deadlift/Hamstrings/Legs - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Band Crunches: - Butterflies on Bench: 3 x 12 - Single Leg Dumbbell RDL: 3 x 10 Main Movement: 20 Min - Stiff Leg Barbell Deadlift: 4 x 4 1 x AMRAP (Shooting for 15-20 reps) - Speed High Bar Back Squats: (Use SS Bar & Bands if Possible) 4 x 6 - Leg Press <> Leg Curls: 4 x 10 <> 4 x 15-45 Degree Back Extension: 4 x 12 (Add Weight) - Lunges: 5 Minutes (Week 3) Monday: Chest/Back/Triceps Warm Up: 10 min - Banded Crunches: 4 x 20 - Seated Rows: - Face Pulls:
- Incline Dumbbell Presses: Main Movement: 15 Min - Regular Flat Bench: 4 x 4 2 x 10 (Back Down Sets) Main Accessory: 20 Min - Wide Grip Flat Bench <> Wide Lat Pull Downs: 3 x 8 <> - Medium Grip Flat Bench <> High Seated Rows: 3 x 8 <> - Pump Fake Incline Dumbbell Press <> Dips <> Dumbbell Pullovers: 4 x 8 (Total Reps) <> 4 x AMRAP <> 4 x 15 Finisher: 20 Min - Dumbbell Floor Press: (Band Behind Back) 3 x 8 2 x 15 (Back Down w/o Bands) - V Bar Band Downs: 2 x 50 Reps - Bench Dips: 3 x AMRAP Tuesday: Squats Warm Up: 10 min - Sled/Plate Drags OR Lunges: 3 x 100ft OR 3 x 50ft - Air Squats: x 10 Close / x 10 Normal / x 10 Wide - Band Crunches: - Butterflies on Bench: 3 x 12 Main Movement: 20 Min - High Bar Back Squat: 2 x 6
2 x 4 2 x 2 - High Bar Box Squat: (Use SS Bar & Chains if Possible) 4 x 4 2 x 10 (Back Down) - Leg Press: 1 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) - Leg Extensions <> Leg Curls <> Band Leg Curls: 4 x 15 Each Finisher: 10 Min - Farmers Carries <> Box Jumps (Add Bands or Weight): 4 x 100ft <> 4 x 8 Wednesday: Shoulders & Biceps - Shoulder Circles: 3 x 30 Seconds (15 seconds each way) - Incline Back Flys: - OH Banded Pull Aparts: - Seated Dumbbell Press: Main Movement: 15 Min - Dumbbell Seated Press (Neutral Grip): 2 x 12 2 x 10 2 x 8 - Dumbbell Upright Rows <> Back Flys: 2 x 20 2 x 12
- Leaning Barbell Side Raises <> Dumbbell Clean & Press: 4 x 12 Each - Reverse Grip Preacher Curls <> Reverse Grip Dumbbell Curls: Each 2 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) - Alternating Dumbbell curls <> Straight Bar Curls: EACH 2 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) EACH Thursday: Chest/Back/Triceps - Incline Back Flys: - Side Raises: - Seated Rows: - Flat Dumbbell Bench: Main Movement: 20 Min - Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands) 6 x 3 (Wide Grip) - Close Grip Bench: 3 x 4 (Working Sets) - Incline Dumbbell Bench <> Incline Chest Supported Dumbbell Rows: 4 x 10 Each - Barbell Skullcrushers: 3 x 8 1 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) - Straight Bar Tricep Pushdowns: OVERHAND <> UNDERHAND
- Dips: 3 x AMRAP Friday: Shoulders & Biceps - Shoulder Circles: 3 x 30 Seconds (15 Seconds Each Way) - Rotator Cuff External: - Dumbbell Standing Flys: - Seated Dumbbell Press: (Neutral Grip) Main Movement: 5 Min - Seated Dumbbell OH Press: 3 x 1 Minute (Light Weight for Volume) - Rope Face Pulls <> Full Extension Front Raises W/ Rope: 4 x 15 each Sub Accessory: 10 Min - Dumbbell Hammer Curls Cross Body <> Alternating Dumbbell Curls: 4 x 10 Each 1 x (Drop Set Hitting 3 More Weights for x10 Reps Each) - Barbell Curls: (Use Fat Gripz if Possible) 100 Total Reps w/o Putting the Bar Down Saturday: Deadlift/Hamstrings/Legs - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Band Crunches: - Leg Curls: - Stiff Leg Dumbbell:
Main Movement: 20 Min - Sumo Deadlift: 1 x 6 2 x 4 1 x 2 - Seated Good Mornings: (Use SS Bar if Possible) 4 x 8 - Stiff Leg Dumbbell Deadlift <> Pistol Squats on Bench: 4 x 12 <> 4 x 8 Each Leg - 45 Degree Back Extension <> Leg Curls (OR GHD): 4 x 12 <> 4 x 15 OR 4 x 8 - Calf Raises: 3 x AMRAP (Week 4) Monday: Chest/Back/Triceps Warm Up: 10 min - Pull Downs: - Band Face Pulls: - Flat Bench Dumbbell: - Rope Push Downs: Main Movement: 15 Min - Close Grip Floor Press: (Use Axle Bar if Possible) 3-2 - 1 Progression - Incline Barbell Bench (Use Football Bar if Possible)<> Wide Grip Pull Downs: 4 x 8 <>
2 x 15 (Back Down Sets) <> 2 x 15 Seated Rows (2 second squeeze at the top) - Steep Incline Dumbbell Presses <> Straight Arm Pulldowns: 12,10,8,6 <> 4 x 15 1 x (Drop Set Hitting 3 Weights for x10 Reps Each) - Close Grip Push Ups On Bench: 3 x AMRAP - Incline OH Tricep Part Ways <> EZ Bar Skullcrushers: <> - V bar Pushdowns: 100 Reps in as Few Sets as Possible (Hustle to get These In) Tuesday: Squats Warm Up: 10 min - Plate/Sled Drags OR Lunges: 3 x 100 ft OR 3 x 50ft - Band Crunches: - Seated Rows: - Leg Extensions: Main Movement: 20 Min - Competition Stance Back Squat: 2 x 4 2 x 2 - Front Squat: 2 x 10 (Back Down Sets) - Leg Extensions <> Step Ups: 4 x 12 <> 4 x 8-45 Degree Extensions: 3 x 12 (Add weight)
- Lunges: 5 Min Wednesday: Shoulders & Biceps - Rotator Cuff External: - Band Face Pulls: - V Bar Push Downs: - Seated Dumbbell Press: Main Movement: 15 Min - Seated Barbell Press: (Use Camber Bar if Possible) 10,8,6,4 2 x 10 (Back Down Sets) - Side Raises <> Snatch Grip Bent Over Rows: 4 x 15 <> 4 x 12 Sub Accessory: 10 Min - Seated Full Extension Plate Raises <> Preacher Curls: 4 x 15 Each - Incline Twist Curls <> Barbell Curls <> Incline Alternating Curls: 4 x 12 Each 1 x (Drop Set Hitting 2 More Weights for x 10 Reps Each) Thursday: Chest/Back/Triceps - Rotator Cuff External: Each Side - Rope Face Pulls: - Pull Downs:
- Incline Presses: Main Movement: 10 Min - Flat Bench Barbell Dynamic Training 65% of 1RM: 9 x 3 (Alternating Grips Every 3rd Set) - Incline Barbell Bench: 4 x 6 (HEAVY) 2 x 15 (Back Down Set) - 1 Arm Seated Rows <> Wide Grip Pull Downs: 4 x 12 Each 1 x (Drop Set Hitting 3 More Weights for x 10 Reps Each) Finisher: 20 Min - Tricep kick Up From Floor: 4 x 10 - V Bar Pushdowns <> OH Standing Rope Extensions: 4 x 20 Each (Minimal Rest Between Sets) Friday: Shoulders & Biceps - Face Pulls: - Incline Back Flys: - Side Raises: - Standing Dumbbell OH Press: Main Movement: 5 Min - Seated Dumbbell OH Press: 4 x 10 (TUT / 4 second Eccentric / 2 Sec Pause / Explode Up) - Seated Dumbbell Lateral Raises <> Dumbbell Shrugs <> Incline Back Flys: 4 x 12 Each
Sub Accessory: 10 Min - Reverse Grip Barbell Curls <> Normal Barbell Curls: 4 x 10 Each - Rope Face Pulls <> Rope Hammer Curls: 4 x 15 Each (Zero Rest Between Sets) Saturday: Deadlift/Hamstrings/Legs - Sled/Plate Drags OR Leg Press: 3 x 100ft OR - Band Crunches: - Butterflies on Bench: 3 x 12 - Single Leg Dumbbell RDL: 3 x 10 Main Movement: 20 Min - Conventional Deadlift: 1 x 6 2 x 4 1 x 2 - Zercher Squats: 3 x 4 - Leg Press: 3 x 10 Wide 3 x 10 Medium 3 x 10 Close - 45 Degree Back Extension <> Leg Curls: 4 x 12 (Add Weight) <> 4 x 20 - Lunges: 5 Minutes