Powerbuilding Phase 5 Everyday Movements Monday: 3 x 1 Minute Banded Crunches Tuesday: 100 Decline Crunches Wednesday: 100 Banded Crunches Thursday: 75 Ab Wheels Friday: 3 x 25 Banded Punches (Each Side) Saturday: 3 x 1 Minute Banded Crunches (Week 1) Monday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Seated Rows: 3 x 20

- Side Raises: 3 x 20

- Slight Incline Dumbbell Press: 3 x 20

Main Movement: 20 Min

● Flat Bench Press: (Regular Grip) 5 x 5 (Working Sets) 2 x 10 (Back Down Sets) Main Accessory: 15 Min

● Regular Grip Floor Press: (Add Chains if Possible) 4 x 4 (Working Sets) 2 x 10 (Back Down Sets) Sub Accessory: 15 Min

● Incline Dumbbell Presses: 15,12,10,8

● Seated Rows <> Lat Pulldowns:

15,12,10,8 each Finisher: 15 Min

● Dips <> EZ Bar Skullcrushers: 4 x 8 <> 4 x 12

● V Bar Pushdowns: 4 x 15 1 x (Drop Set Hitting 5 Weights for x10 Reps Each) Tuesday: Squats/Quads/Hamstrings Warm Up: 15 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: 3 x 20

- Butterflies on Bench: (Really Open up Those Hips) 3 x 12

- Leg Press: 3 x 15

Main Movement: 20 Min

● Competition Stance Back Squat:

1 x 8 2 x 6 2 x 4 Main Accessory: 15 Min

● Speed Sumo Deadlifts: (65% of 1RM) 5 x 3 Sub Accessory: 10 Min

● Leg Press <> Leg Extensions: 20,15,15,10 <> 4 x 12

Finisher: 10 Min

● Single Leg Bulgarian Split Squats <> Leg Curls: 4 x 8 <> 4 x 15

● 45 Degree Back Extension: (OR GHD) 4 x 15 (or 4 x 8) Wednesday: Shoulders & Biceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Rope Pushdowns: 3 x 20

- OH Banded Pull Aparts: 3 x 15

- Seated Dumbbell Press: 3 x 15

Main Movement: 15 Min

● Seated Barbell Presses: (Use Camber Bar if Possible) 12,10,8,6 2 x 10 (Back Down Sets) Main Accessory: 10 Min

● Barbell Upright Rows (Use Axle Bar or Fat Gripz if Possible) <> Dumbbell Lateral Raises: 4 x 8 <> 4 x 15 Sub Accessory: 15 Min

● Incline Back Flys <> ISO Cable Rear Delt Flys: 4 x 15 each

● Overhand Straight Bar Curls: 3 x 21’s Finisher: 10 Min

● Straight Bar Curls <> EZ Bar Preacher Curls: 4 x 20 <> 4 x 10 (TUT .. 4 Second Eccentric) Thursday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Side Raises: 3 x 20

- Seated Rows: 3 x 15

- Flat Dumbbell Bench: 3 x 15

Main Movement: 15 Min

● Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Chains if Possible) 9 x 3 (Alternating Grips) 2 x 10 (Back Down Sets w/o Chains) Main Accessory: 10 Min

● Flat Dumbbell Bench w/ Bands Behind Back <> Slight Incline Bench: 4 x 12 <> 4 x 8 Sub Accessory: 10 Min

● Zero Degree Barbell Rows <> Lat Pull Downs: 4 x 8 <> 4 x 15 Finisher: 15 Min

● Dumbbell Floor Press: 4 x 8 1 x 20 (Burnout)

● V Bar Pushdowns <> Rope Pushdowns: 3 x 25 <> 3 x (Drop Set Hitting 5 Weights for x10 Reps Each)

Friday: Shoulders & Biceps Warm Up: 10 min

- Shoulder Circles: 3 x 30 Seconds (15 Seconds Each Way)

- Rotator Cuff External: 3 x 20

- Dumbbell Standing Flys: 3 x 20

- Seated Dumbbell Press: (Neutral Grip) 3 x 20

Main Movement: 15 Min

● Seated Dumbbell OH Press <> Single Arm Leaning Dumbbell Laterals: 15,12,10,8 each Main Accessory: 10 Min

● Dumbbell Clean & Press <> Standing Dumbbell Lateral Raises: 4 x 12 <> 4 x 20 Sub Accessory: 10 Min

● Barbell Shrugs: 15,12,10,8 Finisher: 15 Min

● Incline Alternating Dumbbell Curls <> Standing Dumbbell Hammer Curls Cross Body: 3 x 12 <> 3 x 8 1 x (Drop Set Hitting 4 Weights for x10 Reps Each) each

● Straight Bar Curls: 2 x 1 Minute Straight

Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min

- Sled/Plate Drags OR Leg Press: 3 x 100ft OR 3 x 20

- Band Crunches: 3 x 20

- Leg Curls: 3 x 20

- Stiff Leg Dumbbell: 3 x 15

Main Movement: 15 Min

● Conventional Deadlifts off 3” Blocks: 4 x 5 Main Accessory: 10 Min

● Stiff Leg Barbell Deadlifts: 4 x 8 1 x 10 (TUT .. 4 second Eccentric) Sub Accessory: 10 Min

● Dumbbell Good Mornings <> Leg Curls: 15,12,10,8 <> 4 x 20 Finisher: 10 Min

● 45 Degree Extensions <> Seated Band Leg Curls: 3 x 15 <> 3 x 20

(Week 2) Monday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Seated Rows: 3 x 20

- Side Raises: 3 x 20

- Slight Incline Dumbbell Press: 3 x 20

Main Movement: 20 Min

● Close Grip Flat Bench Press: 4 x 5 (Working Sets) 2 x 10 (Back Down Sets) Main Accessory: 10 Min

● Incline Barbell Bench: 15,12,10,8 Sub Accessory: 15 Min

● Flat Dumbbell Press w/ Twist <> Incline Chest Supported Dumbbell Rows: 20,15,12,10 <> 4 x 10 (BIG squeeze @ the top)

● Underhand Pulldowns <> ISO Seated Rows: 4 x 15 <> 4 x 12 Finisher: 15 Min

● Dips: 100 Reps in as Few Sets as Possible

● Overhead Rope Extensions <> V Bar Pushdowns: 4 x 15 <> 4 x 1 Minute Straight

Tuesday: Squats/Quads/Hamstrings Warm Up: 15 min

- Air Squats: 3 x 15

- Band Crunches: 3 x 20

- Sled/Plate Drags OR Leg Press: 3 x 100ft or 3 x 15

- Leg Extensions: 3 x 15

- Lat Pulldowns: 3 x 15

Main Movement: 25 Min

● Competition Stance Back Squat:

2 x 6 2 x 4 2 x 5 (TUT .. 4 second eccentric .. 2 second Pause) Main Accessory: 15 Min

● Front Squat: 4 x 5 2 x 10 (Back Down Sets) Sub Accessory: 15 Min

● Leg Press <> Single Leg Bulgarian Split Squats: 4 x 10 <> 4 x 15 1 x (Drop Set Hitting 4 Weights for x10 Reps) Finisher: 15 Min

● Band 45 Degree Extensions <> Band Good Mornings: 4 x 15 each

Wednesday: Shoulders & Biceps Warm Up: 10 min

- Band External Rotation: 3 x 15

- Rope Face Pulls: 3 x 20

- Lat Pulldowns: 3 x 15

- Seated Dumbbell Press: 3 x 15

Main Movement: 15 Min

● Seated Dumbbell Presses: 12,10,8,6 2 x 10 (Back Down Sets) Main Accessory: 10 Min

● Dumbbell Frontal Raises <> Single Arm Leaning Barbell Raises: (Use Fat Gripz or Axle Bar if Possible)

4 x 15 <> 4 x 10 Sub Accessory: 15 Min

● Rope Face Pulls <> Rear Delt Flys w/ Head on Incline: 4 x 15 each

● 3 Way Incline Dumbbell Curls: 4 x 5/5/5 Finisher: 10 Min

● Straight Bar Curls <> Standing Dumbbell Hammer Curls Cross Body: 3 x 15 each 1 x 1 Minute Straight EACH

Thursday: Chest/Back/Triceps Warm Up: 10 min

- Low Rows: 3 x 20

- Rope Face Pulls: 3 x 20

- V Bar Pushdowns: 3 x 15

- Incline Dumbbell Bench: 3 x 15

Main Movement: 15 Min

● Regular Grip Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands if Possible) 6 x 3 3 x 4 (W/O Bands) Main Accessory: 10 Min

● Incline Dumbbell Bench w/ Band Behind Back <> Flat Dumbbell Bench Neutral Grip: 4 x 12 <> 4 x 8 Sub Accessory: 10 Min

● Overhand Bent Over Barbell Rows: 4 x 8

● Wide Grip Seated Rows <> Wide Grip Pulldowns: 4 x 12 each Finisher: 15 Min

● Barbell Skullcrushers: 4 x 8 1 x 20 (Burnout)

● OH Tricep Part Ways <> Straight Bar Pushdowns: 4 x 12 <> 4 x 25

Friday: Shoulders & Biceps Warm Up: 10 min

- Dumbbell Lateral Raises: 3 x 20

- Straight Arm Pulldowns: 3 x 20

- Rope Face Pulls: 3 x 20

- Seated Dumbbell Press: 3 x 20

Main Movement: 15 Min

● Seated Machine OH Press <> EZ Bar Upright Rows: 15,12,10,8 <> 4 x 15 Main Accessory: 10 Min

● Back Flys <> OH Flys: 4 x 15 each Sub Accessory: 10 Min

● Dumbbell Shrugs: 15,12,10,8 Finisher: 15 Min

● Reverse EZ Bar Preacher Curls <> Incline Twist Curls: 4 x 12 <> 4 x 15 (BIG Squeeze @ the top of each Rep)

● Dumbbell Alternating Dumbbell Curls: 2 x (Run the Rack Hitting 5 Weights for x10 Reps Each)

Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min

- Sled/Plate Drags OR Leg Press: 3 x 100ft OR 3 x 20

- Cable Crunches: 3 x 20

- Single Leg Hamstring Bridges: 3 x 12

- Dumbbell Deadlifts: 3 x 15

Main Movement: 15 Min

● Sumo Deadlifts:: 2 x 6 2 x 4 Main Accessory: 10 Min

● Wide Stance Box Squats: (Add Bands if Possible) 4 x 5 Sub Accessory: 10 Min

● Stiff Leg Dumbbell Deadlift Pump Fakes <> Leg Extensions: 4 x 10 <> 4 x 15 (3 Sec Squeeze @ the top of each Rep) Finisher: 10 Min

● 45 Degree Extensions <> Leg Curls: 4 x 15 <> 4 x 20

(Week 3) Monday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Seated Rows: 3 x 20

- Side Raises: 3 x 20

- Slight Incline Dumbbell Press: 3 x 20

Main Movement: 20 Min

● Flat Bench Press: (Regular Grip) 4 x 4 2 x 10 (Back Down Sets) Main Accessory: 15 Min

● Close Grip Floor Press: (Use Axle Bar if Possible) 4 x 3 (Working Sets) 2 x 10 (Back Down Sets) Sub Accessory: 15 Min

● Incline Dumbbell Twist Press: 15,12,10,8

● High to Low Seated Rows <> Single Arm Dumbbell Rows: 4 x 15 <> 4 x 8 Finisher: 15 Min

● JM Presses: 12,10,8,6

● Seated Machine Dips (OR Weighted Bench dips) <> V Bar Pushdowns:

4 x 10 <> 4 x 15 ● Rope Pushdowns:

3 x (Drop Set Hitting 5 Weights for x10 Reps Each) Tuesday: Squats/Quads/Hamstrings Warm Up: 15 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: 3 x 20

- Butterflies on Bench: (Really Open up Those Hips) 3 x 12

- Leg Press: 3 x 15

Main Movement: 20 Min

● Competition Stance Back Squat:

4 x 3 Main Accessory: 15 Min

● Speed Conventional Deadlifts: (65% of 1RM) 5 x 3 Sub Accessory: 10 Min

● Leg Press <> ISO Leg Extensions: 4 x 10 (5 Second Eccentric .. 3 second Pause .. Explode Up) <> 4 x 15 Finisher: 10 Min

● Pistol Squats on Bench <> ISO Band Leg Curls: 4 x 8 <> 4 x 15

● 45 Degree Extensions: (Or GHD) 4 x 15 (or 4 x 8)

Wednesday: Shoulders & Biceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Rope Pushdowns: 3 x 20

- OH Banded Pull Aparts: 3 x 15

- Seated Dumbbell Press: 3 x 15

Main Movement: 15 Min

● Seated Barbell Presses: (Use Camber Bar if Possible) 5 x 5 2 x 10 (Back Down Sets) Main Accessory: 10 Min

● EZ Bar Upright Rows (Fat Gripz if Possible) <> Seated Dumbbell Lateral Raises: 20,15,12,10 Sub Accessory: 15 Min

● Band Face Pulls <> Snatch Grip Barbell Rows: 4 x 15 (Slow Mind 2 Muscle) <> 4 x 12 (Keep it Light. BIG Squeeze @ the Top)

● Preacher Curls: 3 x 10/10 (Close Grip / Wide Grip) Finisher: 10 Min

● Cable Curls <> Straight Bar Curls (Use Axle Bar or Fat Gripz): 4 x 20 <> 4 x 10 (TUT .. 4 Second Eccentric) 1 x (Drop Set Hitting 5 Weights for x10 Reps Each)

Thursday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Side Raises: 3 x 20

- Seated Rows: 3 x 15

- Flat Dumbbell Bench: 3 x 15

Main Movement: 15 Min

● Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands if Possible) 9 x 3 (Alternating Grips) 2 x 10 (Back Down Sets w/o Bands) Main Accessory: 10 Min

● Flat Dumbbell Bench (Neutral Grip) <> Steep Incline Bench: 4 x 8 <> 4 x 15 1 x Sub Accessory: 10 Min

● Incline Barbell Row: 4 x 10

● Seated Rows <> Lat Pulldowns: 3 x 10 (2 Second Squeeze @ the Top) <> 3 x 10 (2 Second Squeeze @ the Top) Finisher: 15 Min

● Dumbbell Floor Press w/ Band Behind Back: (Neutral Grip) 4 x 8 1 x 20 (Burnout)

● Incline Dumbbell Part Ways <> Band Pushdowns: 3 x 10 <> 3 x 25 1 x 20 <> 1 x AMRAP

Friday: Shoulders & Biceps Warm Up: 10 min

- Shoulder Circles: 3 x 30 Seconds (15 Seconds Each Way)

- Rotator Cuff External: 3 x 20

- Dumbbell Standing Flys: 3 x 20

- Seated Dumbbell Press: (Neutral Grip) 3 x 20

Main Movement: 15 Min

● Seated Dumbbell OH Press (Neutral Grip) <> Single Arm Leaning Cable Laterals: 15,12,10,8 <> 4 x 20 Main Accessory: 10 Min

● Dumbbell Clean & Press <> Incline Back Flys: 20,15,12,10 <> 4 x 15 Sub Accessory: 10 Min

● Preacher Curls w/ Barbell: 15,12,10,8 Finisher: 15 Min

● 1 Arm Preacher Curls <> 1 Arm Concentration Curls: 3 x 12 <> 3 x 15

● Incline Alternating Dumbbell Curls: 3 x (Drop Set Hitting 4 Weights for x8 Reps Each)

Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min

- Sled/Plate Drags OR Leg Press: 3 x 100ft OR 3 x 20

- Band Crunches: 3 x 20

- Leg Curls: 3 x 20

- Stiff Leg Dumbbell: 3 x 15

Main Movement: 15 Min

● Conventional Deadlifts: 4 x 3 (Working Sets) Main Accessory: 10 Min

● Trap Bar Deadlifts off 2” Deficit: 4 x 5 2 x 10 (Back Down Sets) Sub Accessory: 10 Min

● Stiff Leg Dumbbell Deadlifts <> Leg Curls: 15,12,10,8 <> 4 x 20 Finisher: 10 Min

● 45 Degree Extensions <> Calf Raises: 3 x 15 (Holding Plate) <> 3 x 25

(Week 4) Monday: Chest/Back/Triceps Warm Up: 10 min

- Rope Face Pulls: 3 x 20

- Seated Rows: 3 x 20

- Side Raises: 3 x 20

- Slight Incline Dumbbell Press: 3 x 20

Main Movement: 20 Min

● Close Grip Flat Bench Press: 3 - 2 - 1 Progression Main Accessory: 10 Min

● Incline Dumbbell Bench Pump Fakes <> Flat Dumbbell Bench: 4 x 8 <> 4 x 15 Sub Accessory: 15 Min

● Single Arm Dumbbell Rows: 20,15,12,10 <> 4 x 10 (BIG squeeze @ the top)

● ISO Pulldowns <> Incline Chest Supported Rows (Underhand Grip): 4 x 15 <> 4 x 12 Finisher: 15 Min

● Dips: 100 Reps in as Few Sets as Possible

● Tricep Rollouts: 4 x 12

● V Bar Pushdowns:

3 x 1 Minute Tuesday: Squats/Quads/Hamstrings Warm Up: 15 min

- Air Squats: 3 x 15

- Band Crunches: 3 x 20

- Sled/Plate Drags OR Leg Press: 3 x 100ft or 3 x 15

- Leg Extensions: 3 x 15

- Lat Pulldowns: 3 x 15

Main Movement: 25 Min

● Competition Stance Back Squat:

1 x 6 2 x 4 2 x 2 Main Accessory: 15 Min

● Front Squat: 4 x 5 2 x 10 (Back Down Sets) Sub Accessory: 15 Min

● Leg Press: 20,15,12,10 1 x (Drop Set Hitting 4 Weights for x10 Reps) Finisher: 15 Min

● Leg Extensions <> Leg Curls: 4 x 15 each

Wednesday: Shoulders & Biceps Warm Up: 10 min

- Band External Rotation: 3 x 15

- Rope Face Pulls: 3 x 20

- Lat Pulldowns: 3 x 15

- Seated Dumbbell Press: 3 x 15

Main Movement: 15 Min

● Seated Twist Presses: 15,12,10,8 Main Accessory: 10 Min

● Incline Dumbbell Frontal Raises <> Incline Back Flys 4 x 10 <> 4 x 15 Sub Accessory: 15 Min

● Standing Dumbbell Lateral Raises: 100 Reps w/o Dropping the Weight

● Overhand Straight Bar Curls: 4 x 10/10 (Close Grip / Medium Grip) Finisher: 10 Min

● Incline Alternating Dumbbell Curls <> Standing Dumbbell Hammer Curls Cross Body: 3 x 12 <> 3 x Run the Rack Hitting 4 Weights for x10 Reps Each

Thursday: Chest/Back/Triceps Warm Up: 10 min

- Low Rows: 3 x 20

- Rope Face Pulls: 3 x 20

- V Bar Pushdowns: 3 x 15

- Incline Dumbbell Bench: 3 x 15

Main Movement: 15 Min

● Wide Grip Flat Bench Barbell Dynamic Training 65% of 1RM: (Use Bands if Possible) 6 x 3 2 x 10 (Back Down Sets w/o Bands) Main Accessory: 10 Min

● Incline Dumbbells Together Press <> Flat Dumbbell Bench: 15,12,10, 8 each Sub Accessory: 10 Min

● Underhand Bent Over Barbell Rows: 4 x 8

● High to Low Seated Rows <> Pulldowns: 4 x 15 each Finisher: 15 Min

● EZ Bar Skullcrushers: 3 x 8 (Strict) 3 x 8 (Overload)

● OH Tricep Extensions <> Flat Bench OH Tricep Part Ways: 4 x 12 <> 4 x 25

● Rope Pushdowns:

2 x 50 Friday: Shoulders & Biceps Warm Up: 10 min

- Dumbbell Lateral Raises: 3 x 20

- Straight Arm Pulldowns: 3 x 20

- Rope Face Pulls: 3 x 20

- Seated Dumbbell Press: 3 x 20

Main Movement: 15 Min

● Seated Machine OH Press <> Cable Upright Rows: 15,12,10,8 <> 4 x 15 Main Accessory: 10 Min

● High Seated Rows <> Dumbbell Shrugs: 4 x 12 each Sub Accessory: 10 Min

● Standing Dumbbell Lateral Raises: 4 x 20 Finisher: 15 Min

● EZ Bar Preacher Curls <> Single Arm Preacher Curls: 4 x 12 (TUT .. 4 Second Eccentric .. 4 Second Concentric) <> 4 x 15

● Straight Bar Curls: 100 Reps w/o Dropping the Bar

Saturday: Deadlift/Hamstrings/Legs Warm Up: 15 min

- Sled/Plate Drags OR Leg Press: 3 x 100ft OR 3 x 20

- Cable Crunches: 3 x 20

- Single Leg Hamstring Bridges: 3 x 12

- Dumbbell Deadlifts: 3 x 15

Main Movement: 15 Min

● Sumo Deadlifts:: 3-2-1 Progression (Leave 1 in the Tank) Main Accessory: 10 Min

● Barbell Good Mornings: (Use SS Bar if Possible) 4 x 6 Sub Accessory: 10 Min

● Standing on Bench Stiff Leg Dumbbell Deadlift <> ISO Leg Extensions: 4 x 8 <> 4 x 12 (3 Sec Squeeze @ the top of each Rep) Finisher: 10 Min

● 45 Degree Extensions: 4 x 15 <> 4 x 20