12 WEEK

POWERBUILDING
PROGRAM

By FlemFit
 ARE

Y
O
U

READY?
WAIT!
Important

Before you start this program, if you

do not know your squat, bench, and
deadlift max, then take 3 days and
max out each lift on separate days.
But, if you do know your maxes for
each lift, use those current 1 rep
maxes for the percentages on the
program.

This program uses percentage

based sets for the powerlifting
portion of the workouts. These are
based off your current 1 rep max.
For example, if your current bench
max is 225, and the programs
percentage that day for the bench
press calls for 85% for 2 sets of 3
reps, then you would be doing 190
LBS of weight! I did this by taking
225 (current bench max) and
multiplying it by .85 which we got
from the (85%), and that came out
to the 190 LBS.
 Week 1
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Week 2
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Week 3
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
Congrats on completing the
first 3 weeks! They say it
takes 1 month to form
habits, so you are almost
there. Keep pushing past
your currently limits and
following this program! The
end result will be well worth
it! Stay in that tunnel vision
and never forget this quote
for the next 9 weeks of this
program.

"Giving up on your goals

because of one set back is
like slashing the other 3 tires
on your car when you get a
flat"
 Week 4
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Week 5
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Week 6
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
YOUR HALF WAY
THROUGH!
6 weeks down and only 6 more
to go for you! If you have been
following the percentages
perfectly, you will be surprised
with the outcome of your maxes
by the end of the program! I
know your body has probably
been going through a lot, but
trust me...it will all be worth it
in the end! You are the power,
you are worthy, you are
amazing, you are infinite. Keep
your mental strong, and let's
finish this last 6 weeks off
strong, ONE LOVE!
 Week 7
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Week 8
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Week 9
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
Week 10
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
Week 11
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 Stay Calm, Cool, & Collective!
Remember you have worked for
11 weeks for these 3 moments.
Make this count! Give it your
every last ounce of fight,
perseverance, and dont you drop
that weight! I Know you are
about to lift some weight you
have never touched in your life,
so get after it! I believe in you
now go show up!

MAX
OUT
WEEK
Week 12
DAY 1
BENCH
Chest Shoulder Trisis

DAY 2
SQUATS
Legs + Biceps

DAY 3
BENCH
Chest Shoulder Trisi

DAY 4
DEADLIFT
Back + Bicepsis

DAY 5
Full Upper
Bodybuilding Dayy

DAY 6
SQUATS
Legs + Biceps
 I put my heart & soul into this program. It has
been in the works for the past 3 years of me
going through all the mental and physical
reactions on my body to bring you this gem of
a power building program, and i cant wait to
see your results! I have gained so much
knowledge in this space since i started, and
this program is represents the best way to gain
strength and size at the same time, in the
quickest way possible! One Love :)
NEVER
FORGET THIS!
You are the key to unlock any
door in your life. You can
manifest anything you want, but
your mind has to be in the right
state and you have to surround
yourself with environments and
people that are going to help
you get to those goals of
elevation and not people or
things that will bring you down.
Everything comes from within
you first, so once you master
your inner elegance, you will
achieve anything you put your
mind to. Spread peace, love,
and positivity, and never forget
your purpose and how
important you really are!
CONTACT
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END