Sample Theoretical PowerBuilding Programs

[_Wolf_]

this thread is for some and any powerbuilding programs i come up with. feel free to ask me why i write what i write. i dont know everything but i am here to help with my limited knowledge.

this thread is just so i can remember them instead of scribbling them on a piece of paper.

im not saying all of these programs will make sense. most might not make ANY sense. but im just trying to learn so please be patient

thanks

Sentinel

[_Wolf_]

Theoretical Upper Lower Program #1

Lower 1:

- Deadlift 1x5

- Low Box Squat 3x5-7

- Rack Pulls 2x5-7

- Glute Ham Raises 3-5 sets

- Ab Work

- Grip Work

Upper 1:

- Bench Press

- JS Rows 3x5-7

- Low Incline Dumbbell Bench Press 3-4x5-6

- Floor Presses 2x5-7

- Facepulls 2-3 sets

- Ab Work

Lower 2:

- Squat 3x5

- Single Leg RDL 2x6-8

- Bulgarian Squats 2x6-8

- Pull Throughs 3x8-10

- Chin-ups 3x failure

- Ab Work

Upper 2:

- Military Press 3x5-7

- Pull-ups 5x failure

- Close Grip Bench Press 3-4x5-6

- Single Arm Standing Dumbbell Shoulder Press 2x8-12

- Front Plate Raises 2-3 sets

- Ab Work

[_Wolf_]

Theoretical Full Body Program #1

Monday – Intensity Day

· Speed Deadlifts 6-8 sets of 2 reps

· Deadlifts 1x5

· Flat Bench Press 1x5

· Pull-ups 5 sets to failure

· Ab Work

Wednesday – Volume Day

· Olympic Squats 3x5

· Pull Throughs 4x8-10

· Glute Ham Raises 3-4 sets

· Military Presses 3x5-7

· Barbell Rows 3x5-7

· Close Grip Bench Press 3x5-7

· Facepulls 2-3 sets

· Overhead Shrugs 2-3 sets

· Ab Work

Friday – Recovery Day

· Bulgarian Squats 2x6-10

· Single Leg RDLs 2x6-10

· Dumbbell Bench Press 2x6-10

· Chin-ups 3x failure

· Ab Work

[_Wolf_]

Theoretical Full Body Program #2

Monday – 4x6 (Volume Day)

- Olympic Squats

- Flat Bench Press

- Rows


Tuesday – 2x12 (Recovery Day)

- Bulgarian Squats

- Glute Ham Raises

- Seated Military Press

- Lat Pull Downs


Thursday – 3x8 (Hypertrophy Day)

- Low Box Squats

- Single Leg Romanian Deadlifts

- Military Press

- Dumbbell Bench Press

- Pull-ups


Saturday – 8x3 (Dynamic Effort Day)

- Squats

- Bench Press

- Push Press

- Chin-ups

[_Wolf_]

ok so this new program is built more along the lines of strongman training. the key lifts are (in order of importance):
1.) Deadlifts
2.) Military Press
3.) Bench Press
4.) Squats

ok so here is the program. keep in mind that its very flexible and it can easily be manipulated to change the goals...

Theoretical Full Body Program #4



Workout A

- Deadlifts

- Military Press 3-5x5-7

- Pull-ups 4-5 sets to failure

- Abdominal Training



Workout B

- Squats 3-4x8-10

- Pull Throughs 4-5x6-10

- Flat Dumbbell Paused Press 3x8-12

- Dumbbell Rows 3-4x6-10

- Abdominal Training



Workout C

- Flat Bench Press 10x3 w/ 60 second rest

- Hammer Strength Suitcase Deadlifts 2-3x6-10

- Glute Ham Raises 3-5 sets

- Seated Dumbbell Unilateral Shoulder Press 3x8-12

- Bicep Curls, Tricep Extensions and Grip Work Trisets

- Abdominal Training

[_Wolf_]

if anyone want to discuss progression, etc please feel free to ask. im not guaranteeing that these programs with work. im just using this thread to store these thoughts. i will however say that MOST of the above program can work for MOST strength trainees. they arent really meant for bodybulders per se.

[wala]

Hey dude.

How come for the deads, on the full body program 4, there is no reps or sets?

This stuff looks interesting

[/\/\ichael]

Cool programs, will likelly try one of them in the future!

[_Wolf_]

Originally Posted by wala

Hey dude.

How come for the deads, on the full body program 4, there is no reps or sets?

This stuff looks interesting

hey bro

the deads dont have any sets and reps because they can be customized. for example, i believe in slow steady progression. i dont believe that u should change programs every 2 months or so. i believe that when planning ur workouts u must plan long term progression. for example, i am on week 20 of my program and im still happily progressing

SO, for deads i would just increase the sets or the reps or the weight every week. i could start out with 2x12 with 100 lbs and then move on to 3x8x100 then 3x5x120 then 3x8x120, etc.

Originally Posted by /\/\ichael

Cool programs, will likelly try one of them in the future!

haha...thanks but, if u do, let me know

[wala]

I see. In that case it looks good all round

[_Wolf_]

this one is my next program to begin from the 18th of December. goals:
1.) reduce bf%
2.) get military press up to 185 lbs for reps preferably (currently @ 150 which is 90% of my BW)
3.) get my deadlifts up to a respectable number (currently @ 255 post lower back injury)

Full Body Training

Workout A: Full Body w/ focus on deadlifts and lower body work
Workout B: Full Body w/ focus on military press and squat work
Workout C: Upper Body only w/ focus on military press and bench assistance work


WORKOUT A:
- Deadlifts
- Bulgarian Squats 2x6-8
- Bench Press speed 70%ish, proceeded by some triples every other week, or replaced by "quality volume" every several weeks with one strength-speed set at end

WORKOUT B:
- Military Press
- Squats 3-4x6-10
- Glute Ham Raises
- Facepulls

WORKOUT C:
- Pull-ups Density Training
- Close Grip Bench Press 2-3x6-10
- Rows 3-5x6-10
- Seated Dumbbell Unilateral Shoulder Press 2-3x8-12

[Big Guns]

Originally Posted by wala

Hey dude.

How come for the deads, on the full body program 4, there is no reps or sets?

This stuff looks interesting

Because tough guys just lift 'til their dead....Hence the name

This routine looks cool. What inch box are you using for box squats? And will you go to smaller ones?

[_Wolf_]

Originally Posted by Big Guns

Because tough guys just lift 'til their dead....Hence the name

This routine looks cool. What inch box are you using for box squats? And will you go to smaller ones?

very very funny

i believe i never really did that program (i dont do all of these programs) but when i was doing box squats i was doing them at a 6" depth.

[_Wolf_]

this next routine is something i might shift to (or a version off) if my new full body program fails.

3 Day Split Routine
Sentinel

Day 1: Back, Biceps and Forearms
Day 2: Legs
Day 3: Shoulders, Triceps and Chest

Day 1: Back, Biceps and Forearms
- Deadlifts
- Pull-ups
- Rows
- Facepulls
- Forearm Work
- Abs

Day 2: Legs
- Squats
- Unilateral RDLs
- Bulgarian Squats
- Glute Ham Raises
- Abs

Day 3: Shoulders, Chest and Triceps
- Military Press
- Flat Bench Press
- Close Grip Bench Press
- Abs