Pull, Push, Legs PowerBuilding

PULL #1

1.      Deadlift:                           3 rep (RPE 8), then 4x6 (80%)

2.      Pull Ups:                           3x8

3.      DB Row:                           3x10     

4.      Lat Pulldowns:               3x15

5.      Hammer Curl:                 6x10     

6.      Seated Incline Curl:     3x20

PUSH #1

1.      Bench Press:                      5 rep (RPE 7), then 4x12 (75%)

2.      DB Bench Press:             3x12     

3.      Dips:                                  3x10     

4.      DB Lateral Raises:           5x10

5.      DB Skull Crusher:             3x10

6.      Cable Triceps Extensions: 2x50

LEGS #1

1.      Back Squat:                        3 rep (RPE 8), then 4x8 (80%)

2.      Barbell Hip Extensions:  4x4       

3.      Walking Lunges:               3x10 each leg     

4.      Hamstring Curls:               3x20

PULL #2

1.      Barbell Rows:                    3 rep (RPE 9), then 4x6 (85%)

2.      Barbell Shrugs:                3x10     

3.      Pull Ups:                            3x8

4.      DB Row:                            3x10     

5.      EZ Barbell Curl:                3x10     

6.      Alt. DB Curls:                   3x20     

PUSH #2

1.      Overhead Press:                3 rep (RPE 9), then 4x8 (85%)

2.      Incline Bench Press:          3x8       

3.      DB Bench:                         3x8

4.      DB Lateral Raises:             3x20     

5.      DB Triceps Extensions:    3x10     

6.      Bench Dips:                       3x20

LEGS #2

1.      Back Squat:                        1 rep (RPE 8), then 4x4 (90%)

2.      Barbell Hip Extensions:     3x10     

3.      Leg Press:                          4x8       

4.      Glute Ham Raise:               3x10     

The full 8 Week Power Building Program can be purchased here.