8-Week Powerbuilding Program

Build Strength & Aesthetic Form

This program for 8 weeks of progress of your strength and aesthetic form.

Here we do not just lift weights, but strengthen our ligaments and joints - which will help to be not only strong, but also healthy!

Before Starting:

Don't forget to fix your current personal record in the press/deadlift/squat to compare with the result 2 months after the completion of the program.

I AM SURE YOU WILL BE SURPRISED!

Let's Go, Champ! 🚀

Training Instructions

How to Choose the Right Weight

Selecting the appropriate weight for your workouts is highly individualized. I cannot tell you which weight to use for each exercise because everyone's strength levels are different.

Key Guidelines:

  • In all working sets, choose a weight that will be challenging for you
  • You should be able to do only 3 sets of the prescribed reps, leaving one repetition in reserve for each set
  • For the final set of each exercise, go all-out with maximum effort
  • If you perform 8-12 reps giving it your all WITHOUT compromising technique, it's still great

⚠️ REMEMBER: TECHNIQUE IS KEY

As soon as you don't follow proper technique, it becomes dangerous! Always control your technique.

When to Increase the Weight

To make progress, you need to "surprise" your muscles by periodically changing exercises and increasing the weight.

Weight Progression Tips:

  • If you're struggling to complete the last rep, it's too soon to add more weight
  • If you can still do a few more reps with the usual load, it's time to add weight
  • The weight should be heavy enough to feel significant load for the last 2-3 reps of each set
  • You should perform those last 2-3 reps without violating technique
  • If planning 12 reps, you should feel like ending the set after the 8th repetition

Remember: What matters most is not the weight your friend uses or the weight I use. Be patient - progress may not happen right away, but eventually, you'll achieve the desired results.

Rest Between Sets

Basic Exercises (Squat/Bench Press/Deadlift): 4 minutes
Other Sets: 2 minutes
Between Exercises: 3 minutes

Warm-Up Routine

Perform every exercise for 15 seconds

📹 Watch warm-up video tutorial on YouTube for detailed instructions

Important: Before training, do not forget to watch video tutorials for all the information about warm-up, rest, and weights!

ABS & Core Workout

Perform once a week!

ABS AND BACK MUSCLES ARE YOUR CORSET, INJURY PROTECTION AND YOUR STRENGTH!

  1. Leg raise on the bars 3x20
  2. Russian twist with extra weight 3x20
  3. Hyperextension with extra weight 3x10
  4. Scissors for abs 3x40 sec
  5. Plank (maximum, as long as you can) MAX

Week 1

Monday - Legs

  1. Barbell squats (high trap bar) 3x12
  2. Leg press (low foot placement) 2x15
  3. Deadlift with dumbbells (pause for 1 sec at the bottom) 3x8
  4. Single-leg squats (with or without support) 3x10
  5. Jumping jacks to maximum height 4x10

Wednesday - Chest, Biceps, Shoulders

  1. Bench press with 2 sec pause at the bottom 3x10
  2. Dips (with or without additional weight) 3x10
  3. Incline dumbbell press (45°) 3x8
  4. Prayer bench press 3x15
  5. Hammer curls 3x8
  6. Dumbbell curls with supination on incline bench (45°) 3x10

Friday - Back, Triceps

  1. Deadlift (sumo or conventional) 3x10
  2. Bent-over barbell row 2x10
  3. Wide-grip lat pulldown 3x10
  4. Dumbbell rows on bench 3x12
  5. Dumbbell shrugs 3x12
  6. Triceps extensions with cable machine 3x12

Week 2

Monday - Legs, Shoulders

  1. Barbell squats 2x8
  2. Barbell squats with pause at the bottom 2x7
  3. Leg press with wide and high stance 4x12
  4. Walking lunges with dumbbells 3x10 each leg
  5. Seated dumbbell lateral raises 3x15
  6. Standing barbell shoulder press 3x8

Wednesday - Chest, Triceps

  1. Incline bench press (30°) 3x10
  2. Dumbbell bench press 3x10
  3. Cable crossovers 3x12
  4. Close-grip bench press 3x8
  5. Seated dumbbell front raises 3x10
  6. Max push-ups 1 set

Friday - Back, Biceps

  1. Box deadlift (3-5 cm height) 3x8
  2. Deadlift 2x3
  3. Pull-ups (or lat pulldown) 3x10
  4. Dumbbell rows in bent-over position 3x10
  5. Seated dumbbell shrugs 3x10
  6. Straight barbell curls 3x12
  7. Reverse grip barbell curls 2x15

Week 3

Monday - Legs

  1. Barbell squats 4x6
  2. Front squats 2x10
  3. Bulgarian split squats with dumbbells 3x10 each leg
  4. Leg extensions 2x15
  5. Standing calf raises 4x15
  6. Jumping to maximum height 4x10

Wednesday - Chest

  1. Dumbbell bench press 3x8
  2. Close-grip barbell bench press 2x10
  3. Incline dumbbell press (30°) 3x10
  4. Seated chest press (Hammer) 3x10
  5. Pec deck fly machine 3x12
  6. Push-ups 2xMAX

Friday - Back

  1. Deadlifts 3x7
  2. Rack pulls with the bar 2x9
  3. Barbell bent-over rows 3x8
  4. Wide-grip cable rows 3x10
  5. Cable shrugs 3x10
  6. Pull-ups 3xMAX

Week 4

Monday - Legs and Shoulders

  1. Pause squats (2 sec pause) 5x4
  2. Barbell squats 1xMAX
  3. Romanian deadlifts 3x10
  4. Cable glute kickbacks 3x12 each leg
  5. Arnold press 3x10
  6. Cable lateral raises 3x15
  7. Face pulls 3x15

Wednesday - Chest and Biceps

  1. Barbell bench press (2 sec pause) 5x4
  2. Bench press 1xMAX
  3. Decline dumbbell press 3x10
  4. Cable flyes 3x15
  5. Barbell preacher curls 3x10
  6. Cable hammer curls 3x12
  7. Concentration curls 2x15 each arm

Friday - Back and Triceps

  1. Deadlifts (2 sec pause) 5x4
  2. Deadlifts 1xMAX
  3. T-bar row 3x10
  4. Cable pulldowns 3x12
  5. Close-grip bench press 3x10
  6. Overhead cable extensions 3x12
  7. Diamond push-ups 2xMAX

Week 5

Monday - Legs

  1. Front squats 3x6
  2. Back squats 3x8
  3. Leg press (feet high and wide) 4x12
  4. Walking lunges 3x12 each leg
  5. Lying leg curls 3x12
  6. Seated calf raises 4x20

Wednesday - Chest

  1. Incline barbell press (45°) 4x6
  2. Flat dumbbell press 3x8
  3. Dips (weighted if possible) 3x10
  4. Cable crossovers 3x12
  5. Dumbbell flyes 3x12
  6. Push-ups 3xMAX

Friday - Back and Legs

  1. Sumo deadlifts 4x5
  2. Conventional deadlifts 2x8
  3. Barbell rows 3x8
  4. Lat pulldowns 3x10
  5. Goblet squats 3x12
  6. Romanian deadlifts 3x10

Week 6

Monday - Legs, Shoulders, Triceps

  1. Box squats 5x3
  2. Leg press 3x15
  3. Bulgarian split squats 3x10 each leg
  4. Military press 4x6
  5. Lateral raises 4x12
  6. Triceps dips 3x12
  7. Cable pushdowns 3x15

Wednesday - Back, Biceps

  1. Rack pulls 5x3
  2. Wide-grip pull-ups 4x8
  3. Cable rows 3x10
  4. T-bar rows 3x10
  5. EZ-bar curls 4x8
  6. Cable curls 3x12
  7. 21's (bicep curls) 2 sets

Friday - Chest, Triceps

  1. Floor press 5x3
  2. Incline dumbbell press 3x8
  3. Decline barbell press 3x10
  4. Cable flyes (high to low) 3x12
  5. Close-grip bench press 3x8
  6. Overhead dumbbell extensions 3x12
  7. Triceps kickbacks 3x15

Week 7

Monday - Legs and Shoulders

  1. Barbell squats Work up to 1RM attempt
  2. Front squats 3x5
  3. Leg extensions 3x15
  4. Lying leg curls 3x15
  5. Overhead press 4x5
  6. Upright rows 3x12
  7. Rear delt flyes 3x15

Wednesday - Chest and Triceps

  1. Bench press Work up to 1RM attempt
  2. Close-grip bench press 3x5
  3. Dumbbell bench press 3x8
  4. Incline cable flyes 3x12
  5. Weighted dips 3x8
  6. Rope pushdowns 3x15
  7. Overhead cable extensions 3x12

Friday - Back and Biceps

  1. Deadlifts Work up to 1RM attempt
  2. Romanian deadlifts 3x6
  3. Pendlay rows 3x8
  4. Weighted pull-ups 3x6
  5. Cable rows 3x12
  6. Barbell curls 4x8
  7. Hammer curls 3x12

Week 8

Monday - Legs and Shoulders

  1. Barbell squats 5x5 at 85%
  2. Leg press 4x10
  3. Walking lunges 3x10 each leg
  4. Seated shoulder press 4x8
  5. Cable lateral raises 4x12
  6. Face pulls 4x15

Wednesday - Chest and Biceps

  1. Bench press 5x5 at 85%
  2. Incline dumbbell press 3x8
  3. Cable crossovers 3x12
  4. Preacher curls 4x8
  5. Cable hammer curls 3x12
  6. Concentration curls 3x12 each arm

Saturday - Deadlift Focus

  1. Deadlifts 5x5 at 85%
  2. Romanian deadlifts 3x8
  3. Barbell rows 4x8
  4. Lat pulldowns 3x10
  5. Face pulls 3x15
  6. Barbell shrugs 4x12

Final Test of Strength

After completing the 8-week program, it's time to test your new personal records!

Compare your results with what you recorded before starting the program.

Test Your 1RM (One Rep Max)

  1. Barbell Squat Warm up properly, then work up to your max
  2. Bench Press Have a spotter for safety
  3. Deadlift Focus on proper form

Record Your Results

Document your new personal records and celebrate your progress!

🎉 Congratulations on completing the 8-Week Powerbuilding Program! 🎉