ASSUMED TRAINING SPLIT:

Day 1
Day 2
Off
Day 3
Day 4
Day 4
Off
ABOUT THIS PROGRAM: This is a bodybuilding program for powerlifters. In o
bodybuilding program. We are using weights to guide and track progress, bu
seem like a minor difference, but is anything but.
To add weight to a squat, one can widen their stance, place the bar lower on
moved through space without actually making the quadriceps stronger. To m
belt.

HOW TO PERFORM YOUR REPS: You'll notice this looks a lot like a powerliftin
getting better at the movement. Below each movement is a description of ho
ego out the window for now, and be rewarded later. Also make sure to keep
and catch your breath (2-3 minutes), and do not exceed 3 minutes at any poi

HOW TO PROGRESS: Each week, you will repeat the same movements, but t
consistent progression). You can perform more reps on your AMRAP set. Or,
able to progress in any of these ways for a given movement on a given week,

WARM UP MOVEMENTS: Each workout lists several warm-up movements. T

properly warmed up and ready to start the primary lifts. A loose guideline wo
what level of workload will be needed to feel warm and ready to start the ma
 INSTRUCTIONS

for powerlifters. In other words, it's designed to pack on muscle mass using compound lifts and
d track progress, but the purpose of each movement isn't to simply move weight as it is in pow

ace the bar lower on their back, change to a flatter shoe, sit back more into the squat, wrap the
riceps stronger. To move more weight by making the quadriceps stronger, nothing can change w

a lot like a powerlifting program (and it could be used as one). The difference with this program
is a description of how to perform your reps for maximal hypertrophy. If you cheat yourself her
o make sure to keep rest periods short and consistent, with less than 3 minutes rest between h
3 minutes at any point.

me movements, but there are several methods you can use to progress. You can add weight (I w
your AMRAP set. Or, if you're unable to do either of those, even reducing your rest period for al
ent on a given week, choose a DIFFERENT movement from the Alternate Exercises box for the f

m-up movements. These are done in somewhat of a loose manner--meaning that you decide h
A loose guideline would be to expect to need somewhere around 4 sets of 12-15 reps done wit
ready to start the main movements for the day.
 s using compound lifts and heavy weights. However, it's paramount that you treat it like a
move weight as it is in powerlifting, it's to increase the load on the intended muscle--which may

e into the squat, wrap their knees, or any number of other things that allow more weight to be
ger, nothing can change with form, rest periods, or supporting elements like wraps, sleeves, or

erence with this program is again, the focus in on increasing load on the muscle, not simply
. If you cheat yourself here, you will see subpar results. Technique is everything -- throw your
3 minutes rest between heavy sets. Ideally, you will rest just long enough to change the weight

s. You can add weight (I would recommend buying magnetic 1lb weights to allow for slow
ing your rest period for all sets by 15 seconds would constitute a mark of progress. If you are no
ate Exercises box for the following week.

meaning that you decide how many sets and to what intensity you need to perform them to fee
ets of 12-15 reps done with an RPE around 4-5 for each movement. In most cases, that is likely
hat you treat it like a
nded muscle--which may

allow more weight to be

nts like wraps, sleeves, or

he muscle, not simply

everything -- throw your
ugh to change the weight

hts to allow for slow

k of progress. If you are not

d to perform them to feel

most cases, that is likely
 DAY 1: Q

MOVEMENT 1 MOVEMENT 2
BARBELL BACK SQUAT INCLINE SMITH MACHINE BENCH PRESS
WARMUP 1 8 210 WARMUP 1 5
WARMUP 2 5 235 WARMUP 2 3
SET 1 12 250 SET 1 10
SET 2 12 295 SET 2 10
SET 3 12 330 SET 3 10
SET 4 AMRAP 330 SET 4 10
SET 5 10

ENTER 1RM 565 ENTER 1RM 455

EXECUTION CUES EXECUTION CUES

I want you to focus on the QUADS here -- not the usual

The focus here is entirely on the pecs. Use whatever form
powerlifting style of balancing the load across the muscle
forces the load on YOUR pecs. For me, this is done by
groups. Use a slow descent, go as deep as you can, and
stopping the bar about chin height, with a bar path almost
don't pause in the hole -- explode back up. Really squeeze
at chin level (high) as well.
the quads at the top of the movement.
 The focus here is entirely on the pecs. Use whatever form
powerlifting style of balancing the load across the muscle
forces the load on YOUR pecs. For me, this is done by
groups. Use a slow descent, go as deep as you can, and
stopping the bar about chin height, with a bar path almost
don't pause in the hole -- explode back up. Really squeeze
at chin level (high) as well.
the quads at the top of the movement.
 DAY 1: QUADS & PECS

MENT 2 MOVEMENT 3 MOVEMENT 4

CHINE BENCH PRESS ANY MACHINE BENCH PRESS BULGARIAN SPLIT SQUAT
180 WARMUP 1 -- -- WARMUP 1
200 WARMUP 2 -- -- WARMUP 2
215 SET 1 12 @7 SET 1
250 SET 2 12 @8 SET 1
280 SET 3 12 @9
280
280

ION CUES EXECUTION CUES EXECUTION CUES

Ideally you'll find a round, rolling pad for the b

the pecs. Use whatever form
pecs. For me, this is done by
height, with a bar path almost
(high) as well.
You're not using stabilizing muscles here, so really work on
if not--any bench press or sometimes even the
contracting the pecs and developing the mind muscle
a leg curl are the proper height. Focus on driv
connection with the pecs. You should almost be cramping
the glutes and quads of the front leg while fe
after the last set here
deep stretch in the quads of the back l
 the pecs. Use whatever form
pecs. For me, this is done by
height, with a bar path almost
(high) as well.
You're not using stabilizing muscles here, so really work on
if not--any bench press or sometimes even the
contracting the pecs and developing the mind muscle
a leg curl are the proper height. Focus on driv
connection with the pecs. You should almost be cramping
the glutes and quads of the front leg while fe
after the last set here
deep stretch in the quads of the back l
 MOVEMENT 4 WARMUP MOVEMENTS
BULGARIAN SPLIT SQUAT LEG EXTENSION
-- -- PEC DECK
-- --
90 SEC N/A
90 SEC N/A
AB MOVEMENTS
ROPE CRUNCHES
HANGING LEG RAISES

EXECUTION CUES
ALTERNATE MOVEMENTS
ou'll find a round, rolling pad for the back leg, but FRONT SQUAT
ny bench press or sometimes even the foot pad of HACK SQUAT
rl are the proper height. Focus on driving up with
utes and quads of the front leg while feeling the FLAT BENCH PRESS
deep stretch in the quads of the back leg.
INCLINE DUMBBELL PRESS
ny bench press or sometimes even the foot pad of
rl are the proper height. Focus on driving up with
utes and quads of the front leg while feeling the
deep stretch in the quads of the back leg.
 DAY 2: BACK

MOVEMENT 1 MOVEMENT 2
WIDE GRIP ROMANIAN DEADLIFT STANDING MILITARY PRESS
WARMUP 1 8 190 WARMUP 1 --
WARMUP 2 5 210 WARMUP 2 --
SET 1 12 225 SET 1 12
SET 2 12 265 SET 2 12
SET 3 12 295 SET 3 12
SET 4 12
SET 5 12

ENTER 1RM 505

EXECUTION CUES EXECUTION CUES

The wide-grip RDL will target your lats, erectors, glutes
and hamstrings, but I really want you to focus on the lats.
Flare them HARD before you even grab the bar, and focus
on driving your traps backward as you lift the weight. As
always, use a slow eccentric.
Constant tension is the cue here. Don't lock out at the top
of the movement, and keep your tempo steady. The
portion of the movement from collar bone to top of the
forehead is the most important, so focus on tension on
the delts in that movement range
 DAY 2: BACK WIDTH/SHOULDERS

MENT 2 MOVEMENT 3 MOVEMENT 4

ILITARY PRESS WEIGHTED CHIN (NEUTRAL GRIP) BARBELL ROW
-- WARMUP 1 -- -- WARMUP 1
-- WARMUP 2 -- -- WARMUP 2
SET 1 12 @7 SET 1
@8 SET 2 12 @8
@9 SET 3 12 @9
@10 SET 4 12 @9
@10

ION CUES EXECUTION CUES EXECUTION CUES

A neutral grip keeps the elbows in front of you, allowing

here. Don't lock out at the top
ep your tempo steady. The
rom collar bone to top of the
rtant, so focus on tension on
movement range
the lats to contract the humerus along its intended
pathway. You may need to use bands to reduce your
weight at first, but the goal should be to get to where
you're adding weight to the movement. You can do static
top end holds with your chin above the bar after the last
set to build strength in that position.
These are done rest pause manner in the st
training. Your main set is actually 3 sets. You p
first set to near failure, rest for 7-8 breaths
perform the second set, rest another 10-12 b
then perform the third set.
 MOVEMENT 4 WARMUP MOVEMENTS
BARBELL ROW STRAIGHT ARM PUSHDOWN
-- -- CHEAT DB LATERAL RAISE
-- --
9-11 @8
3-5 @9
2 @10 CALF MOVEMENTS
SEATED CALF RAISE
STANDING CALF RAISE

EXECUTION CUES
ALTERNATE MOVEMENTS
are done rest pause manner in the style of DC WIDE GRIP PARTIAL DEADLIFT
. Your main set is actually 3 sets. You perform the DEFICIT STIFF LEG DEADLIFT
et to near failure, rest for 7-8 breaths and then
m the second set, rest another 10-12 breaths and
then perform the third set.
 DA

MOVEMENT 1 MOVEMENT 2
CLOSE GRIP BENCH STANDING BARBELL CURL
WARMUP 1 8 160 WARMUP 1 --
WARMUP 2 5 175 WARMUP 2 --
SET 1 12 190 SET 1 12
SET 2 12 225 SET 2 12
SET 3 12 250 SET 3 12
SET 4 12
SET 5 12

ENTER 1RM 365

EXECUTION CUES EXECUTION CUES

This is one of the movements where you really need to
remember that you're working the muscle, not just
performing a movement. I find that trying to keep my
elbows high (as in off towards the ceiling) as possible the Grab the bar about shoulder width apart and just curl with
entirety of the movement forces the maximum angle minimal momentum. This one is pretty straight forward.
change at the elbow. I flare my elbows to the side, but
what works for me may not be what works for you, so find
the form that targets your triceps
 DAY 3: ARMS

MENT 2 MOVEMENT 3 MOVEMENT 4

BARBELL CURL INCLINE DUMBBELL CURLS OVERHEAD ROPE EXTENSIONS
-- WARMUP 1 -- -- WARMUP 1
-- WARMUP 2 -- -- WARMUP 2
@7 SET 1 12 @7 SET 1
@8 SET 2 12 @8
@9 SET 3 12 @9
@10 SET 4 12 @9
@10

ION CUES EXECUTION CUES EXECUTION CUES

width apart and just curl with
ne is pretty straight forward.
Lay back on an incline bench and let your arms hang down
These are done rest pause manner in the st
to the sides. Don't supinate or pronate during the
training. Your main set is actually 3 sets. You p
movement--keep palms up the etire time. You should feel
first set to near failure, rest for 7-8 breaths
a good stretch of the biceps at the bottom, where you'll
perform the second set, rest another 10-12 b
contract smoothly out of to maximize the number of
then perform the third set.
muscle fibers firing.
 MOVEMENT 4 WARMUP MOVEMENTS
OVERHEAD ROPE EXTENSIONS STRAIGHT ARM PUSHDOWN
-- -- DUMBBELL LATERAL RAISE
-- --
9-11 @8
3-5 @9
2 @10 CALF MOVEMENTS
SEATED CALF RAISE
STANDING CALF RAISE

EXECUTION CUES
ALTERNATE MOVEMENTS
WEIGHTED DIPS
are done rest pause manner in the style of DC
. Your main set is actually 3 sets. You perform the DRAG CURLS
et to near failure, rest for 7-8 breaths and then
m the second set, rest another 10-12 breaths and
then perform the third set.
 DAY 3: BACK TH

MOVEMENT 1 MOVEMENT 2
TRAP BAR DEADLIFT SEATED SMITH MACHINE PRESS
WARMUP 1 3 350 WARMUP 1 8
WARMUP 2 2 390 WARMUP 2 5
SET 1 8 420 SET 1 12
SET 2 8 495 SET 2 12
SET 3 8 550 SET 3 12
SET 4 8 550 SET 4 12
SET 5 8 550 SET 5 12

ENTER 1RM 765 ENTER 1RM 335

EXECUTION CUES EXECUTION CUES

Just like with the Romanian deadlift, I want you to focus You do not need to touch your chest on these. Depending
on flaring the lats hard and driving the traps backward as on the incline, that can put a lot of strain on the shoulders.
you lift. Use a full ROM, so if your trap bar has elevated I would prefer a full ROM, though. You may use the Smith
handles, perform these from a small deficit. machine for this exercise if you prefer.
 DAY 3: BACK THICKNESS/SHOULDERS

MENT 2 MOVEMENT 3 MOVEMENT 4

MACHINE PRESS CHEST SUPPORTED ROW ONE ARM DB ROW
125 WARMUP 1 -- -- WARMUP 1
140 WARMUP 2 -- -- WARMUP 2
150 SET 1 12 @7 SET 1
175 SET 2 12 @8
195 SET 3 12 @9
195 SET 4 12 @9
195

335

ION CUES EXECUTION CUES EXECUTION CUES

These can actually be tricky. I want you to focus on the

ur chest on these. Depending Perform these in the same way as the seated
stretch in the lats on the eccentric, allowing your chest to
lot of strain on the shoulders. 3. Focus on driving your elbow back towards
drop, and then arch the upper back HARD as you raise the
hough. You may use the Smith The movement should be an arc motion, not
weight, driving your elbows back and trying to pinch them
xercise if you prefer. line.
together at the top.
 MOVEMENT 4 WARMUP MOVEMENTS
ONE ARM DB ROW DC ROWS
-- -- CABLE LATERAL RAISES
-- --
9-11 @8
3-5 @9
2 @10 AB MOVEMENTS
ROMAN CHAIR SIT UPS
HANGING LEG RAISES

EXECUTION CUES
ALTERNATE MOVEMENTS
CONVENTIONAL OR SUMO DL
these in the same way as the seated row on Day RACK PULL (BELOW KNEE)
us on driving your elbow back towards your hip.
ovement should be an arc motion, not a straight INCLINE DB PRESS
line. HAMMER INCLINE PRESS
 DAY 3:

MOVEMENT 1 MOVEMENT 2
FRONT SQUAT CAMBERED BAR PRESS
WARMUP 1 3 270 WARMUP 1 8
WARMUP 2 2 300 WARMUP 2 5
SET 1 8 320 SET 1 12
SET 2 8 375 SET 2 12
SET 3 8 415 SET 3 12
SET 4 8 415 SET 4 12
SET 5 8 415 SET 5 12

ENTER 1RM 575 ENTER 1RM 444

EXECUTION CUES EXECUTION CUES

Just like with the barbell squat, you're focusing on the

The camber should increase your range of motion, but
quads here as the primary mover, but you're going to have
perform these exactly like you did the incline press. Use
to think a lot about keeping your core tight to keep good
the same weight on sets 3 and 4 but take minimal time
position here. Feel free to use a cambered bar if that
between sets.
makes it easier to balance.
 DAY 3: LEGS AND PECS

MENT 2 MOVEMENT 3 MOVEMENT 4

D BAR PRESS GLUTE HAM RAISE LYING LEG CURL
165 WARMUP 1 -- -- WARMUP 1
185 WARMUP 2 -- -- WARMUP 2
200 SET 1 12 @7 SET 1
235 SET 2 12 @8 SET 2
260 SET 3 12 @9 SET 3
260 SET 4 12 @9
260

444

ION CUES EXECUTION CUES EXECUTION CUES

Note the name of the movement -- your lower back

se your range of motion, but Perform these by forcing your hips into the pa
should not be involved. Brace your core tight and initiate
you did the incline press. Use lower quads. You want your lower quads to ev
the ascent by using your glutes, not your back! You can
and 4 but take minimal time off the pad on the contraction to really get a co
use a band to remove some of your bodyweight if you
en sets. the hamstrings.
can't do 10 .
 MOVEMENT 4 WARMUP MOVEMENTS
LYING LEG CURL LEG PRESS
-- -- SEATED LEG CURL
-- --
12 @7
12 @8
12 @9 CALF MOVEMENTS
STANDING CALF
SEATED CALF

EXECUTION CUES
ALTERNATE MOVEMENTS
LEG PRESS
these by forcing your hips into the pad, NOT your HACK SQUATS
uads. You want your lower quads to even come up
ad on the contraction to really get a contraction in FLAT DB PRESS
the hamstrings. ANY MACHINE PRESS