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THE TOOLS YOU NEED TO BUILD THE BODY YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosTools6 DAY POWERBUILDING SPLIT Hungry for some serious gym time and crazy gains? Nick Ludlow helps you to go.

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One recommendation is to follow the 8-5-2 progression for your main exercise each day. That means setting up your primary barbell exercises for each day in a 3 week cycle that rotates between 3 sets of 8, 3 sets of 5, and 3 sets of 2. This is probably my most tried and true intermediate progression. It's simple.

For example, a beginner programme might only be 1 workout or 1 week long, but you might be able to successfully get stronger using that programme for six months. Whereas an advanced programme might be set up to be 8, 12 or even 16 weeks long.

The biggest benefit of powerbuilding programs is their ability to target strength, power, and aesthetic goals at the same time. Not only will this help you put on a bit more muscle or add some strength, but combining your training creates a synergistic effect.

How to Create a Powerbuilding Training Routine WorkoutWeeks 1 to 4Weeks 5 to 8Weighted Pull-Up3 sets of 6-8 reps4 sets of 5-6 repsStanding Military Press3 sets of 6 reps4 sets of 4 repsDecline Dumbbell Bench Press3 sets of 6-8 reps3 sets of 8-10 repsAlternating Dumbbell Curls3 sets of 10 reps4 sets of 8-10 reps44 more rows

In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute).

Listed below is the basic training split for a five-day-per-week powerbuilding program: Day 1: Upper-Body Power Day. Day 2: Lower-Body Power Day. Day 3: Rest Day. Day 4: Chest, Shoulders, and Triceps Hypertrophy Day. Day 5: Lower-Body Hypertrophy Day. Day 6: Back and Biceps Hypertrophy Day. Day 7: Rest Day.

5/3/1 Progression Each week, you lift a heavier weight for fewer reps in your main lifts. So in week 1, you use sets of 5 reps, in week 2 you lift sets of 3 reps, and in week 3 you use 5's and 3's to build towards a heavy single. All of which combined give the programme its name - 5/3/1.

The 5, 3, 2 Strength Program forces your muscles to adapt to the progressively heavier weight by getting stronger: much stronger. It essentially follows a linear periodized scheme where over time the weighs get heavier and heavier and the reps get lower and lower.

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Form Packages
Adoption
Bankruptcy
Contractors
Divorce
Home Sales
Employment
Identity Theft
Incorporation
Landlord Tenant
Living Trust
Name Change
Personal Planning
Small Business
Wills & Estates
Packages A-Z
Form Categories
Affidavits
Bankruptcy
Bill of Sale
Corporate - LLC
Divorce
Employment
Identity Theft
Internet Technology
Landlord Tenant
Living Wills
Name Change
Power of Attorney
Real Estate
Small Estates
Wills
All Forms
Forms A-Z
Form Library
Customer Service
Terms of Service
DMCA Policy
About Us
Blog
Affiliates
Contact Us
Privacy Notice
Delete My Account
Site Map
All Forms
Search all Forms
Industries
Forms in Spanish
Localized Forms
Legal Guides
Real Estate Handbook
All Guides
Prepared for You
Notarize
Incorporation services
Our Customers
For Consumers
For Small Business
For Attorneys
Our Sites
US Legal Forms
USLegal
FormsPass
pdfFiller
signNow
airSlate workflows
DocHub
Instapage
Social Media
Call us now toll free:
1-877-389-0141
As seen in:
  • USA Today logo picture
  • CBC News logo picture
  • LA Times logo picture
  • The Washington Post logo picture
  • AP logo picture
  • Forbes logo picture
© Copyright 1997-2025
airSlate Legal Forms, Inc.
3720 Flowood Dr, Flowood, Mississippi 39232