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12 Week Powerbuilding Program
Welcome!
FAQ
Meet The Authors
Omar (5:12)
Bart (4:23)
Silent Mike (4:50)
How To Use This Program
RPE
The Good, The Bad, and The Cardio: Nutrition and Weight Management
12 Week Powerbuilding and Macro Calculator Download
Full Program Excel + Macro Calc
The Big Three
Bench (10:16)
Squat (14:52)
Deadlift (9:00)
Exercise Video Library
1 Arm Cable Tricep Pushdown (0:34)
Barbell Curls (0:38)
Barbell Row (0:33)
Bench Press (0:48)
Bradford Press (0:39)
Bulgarian Split Squats (0:37)
Cable Curl (0:30)
Chest Supported Row (0:34)
Chin Up (0:35)
Close Grip Cable Row (0:28)
Close Grip Bench (0:42)
Close Grip Lat Pulldown (0:33)
Close Grip Push Up (0:49)
DB Row (0:28)
DB Curls - Supinating Bicep Curls (0:31)
DB Incline Press (0:37)
Deadlift (Conventional) (0:46)
Deadlift (Sumo) (0:46)
Dips (0:47)
Deficit Deadlift (0:38)
Dumbbell Shoulder Press (0:32)
Face Pull (0:31)
Flat Bench (0:49)
French Press (0:34)
Glute Ham Raise (GHR) (0:38)
Hammer Curls (0:42)
Leg Curl - Lying Hamstring Curl (0:33)
Incline Bench (0:37)
Inverted Row (0:21)
JM Press (0:37)
Lat Pulldown - Wide Grip Pulldown (0:33)
Lateral Raise (0:34)
OHP - Overhead Press (0:38)
Pause Bench Press (0:57)
Pause Deadlift (0:39)
Pause Squat (0:39)
Plank (0:31)
Preacher Curl (0:38)
Pull Up (0:41)
Push Up (0:41)
Side Plank (0:34)
Stiff Legged Deadlift (0:40)
Squat (High Bar) (0:48)
Squat (Low Bar) (0:42)
Strict Barbell Curls (0:38)
Skullcrushers (0:38)
Tempo Squat (0:53)
Tricep Pushdown - Cables (0:31)
Tricep Extension (0:35)
Walking Lunges (0:55)
DB Row
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