Warriorblaze
New member
What are your thoughts on power building routines? Specifically this routine I'm using from Muscle & Brawn.
muscleandbrawn.com/powerbuilding-the-muscle-and-brawn-way/
Day 1. (Squat/Deadlift Day)
Deadlifts. 5 sets of 3 reps. Higher rep sets with heavy deadlifts are not recommended. The more reps you do, the worse your form becomes. Stick with 3 reps per set.
Front Squats. 3 sets of 6-8 reps.
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 2. (Shoulders/Biceps)
Seated DB or Barbell Press. 4 sets x 6-8 reps. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
Upright Rows. 3 sets x 8 reps.
DB Curls, Barbell Curls, or Preacher Curls. 3 sets x 8-10. Stick with one exercise, or alternate between workouts.
Day 3. Rest Day
Day 4. (Back/Traps)
DB or BB Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Pullups, T-bars Rows, or Heavy Low Pulley Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Power Shrugs. 2 sets x 6-8 reps
Day 5. (Squat/Deadlift Day)
Squats. 4 sets x 6-8 reps
Romanian Deadlifts. 3 sets x 6-8 reps.
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 6. (Chest/Triceps)
Bench Press. 4 sets x 6 reps
DB Bench or Slight Incline Barbell Bench. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Dips, Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Closegrip Bench Presses. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Day 7. Rest Day
Day 8. (Shoulders/Biceps)
Seated DB or Barbell Press. 4 sets x 6-8 reps. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
Upright Rows. 3 sets x 8 reps.
DB Curls, Barbell Curls, or Preacher Curls. 3 sets x 8-10. Stick with one exercise, or alternate between workouts.
Day 9. (Squat/Deadlift Day)
Box Squats. 4 sets x 6-8 reps
Good Mornings. 3 sets x 6-8 reps
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 10. (Back/Traps)
DB or BB Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Pullups, T-bars Rows, or Heavy Low Pulley Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Power Shrugs. 2 sets x 6-8 reps
Day 11. Rest Day
Day 12. (Chest/Triceps)
Bench Press. 4 sets x 6 reps
DB Bench or Slight Incline Barbell Bench. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Dips, Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Closegrip Bench Presses. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
I have made good gains on this program but they are starting to slow down. Would this be a good program to continue with for my first cycle? I know personalized programming is best, but would appreciate any input you have.
muscleandbrawn.com/powerbuilding-the-muscle-and-brawn-way/
Day 1. (Squat/Deadlift Day)
Deadlifts. 5 sets of 3 reps. Higher rep sets with heavy deadlifts are not recommended. The more reps you do, the worse your form becomes. Stick with 3 reps per set.
Front Squats. 3 sets of 6-8 reps.
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 2. (Shoulders/Biceps)
Seated DB or Barbell Press. 4 sets x 6-8 reps. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
Upright Rows. 3 sets x 8 reps.
DB Curls, Barbell Curls, or Preacher Curls. 3 sets x 8-10. Stick with one exercise, or alternate between workouts.
Day 3. Rest Day
Day 4. (Back/Traps)
DB or BB Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Pullups, T-bars Rows, or Heavy Low Pulley Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Power Shrugs. 2 sets x 6-8 reps
Day 5. (Squat/Deadlift Day)
Squats. 4 sets x 6-8 reps
Romanian Deadlifts. 3 sets x 6-8 reps.
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 6. (Chest/Triceps)
Bench Press. 4 sets x 6 reps
DB Bench or Slight Incline Barbell Bench. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Dips, Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Closegrip Bench Presses. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Day 7. Rest Day
Day 8. (Shoulders/Biceps)
Seated DB or Barbell Press. 4 sets x 6-8 reps. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
Upright Rows. 3 sets x 8 reps.
DB Curls, Barbell Curls, or Preacher Curls. 3 sets x 8-10. Stick with one exercise, or alternate between workouts.
Day 9. (Squat/Deadlift Day)
Box Squats. 4 sets x 6-8 reps
Good Mornings. 3 sets x 6-8 reps
Heavy ABs or Side Bends. 3 sets. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20, and rep range for side bends is 8-10.
Day 10. (Back/Traps)
DB or BB Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Pullups, T-bars Rows, or Heavy Low Pulley Rows. 4 sets x 8 reps. Stick with one exercise, or alternate every workout.
Power Shrugs. 2 sets x 6-8 reps
Day 11. Rest Day
Day 12. (Chest/Triceps)
Bench Press. 4 sets x 6 reps
DB Bench or Slight Incline Barbell Bench. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
Dips, Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Closegrip Bench Presses. 3 sets x 8 reps. Stick with one exercise, or alternate every workout.
I have made good gains on this program but they are starting to slow down. Would this be a good program to continue with for my first cycle? I know personalized programming is best, but would appreciate any input you have.
