Scribd
Upload
60 views5 pages

Conjugate Powerbuilding 3-Week Split

Uploaded by

Mario MARTINEZ LABRA
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
60 views5 pages

Conjugate Powerbuilding 3-Week Split

Uploaded by

Mario MARTINEZ LABRA
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 5

Conjugate Powerbuilding 3-Week Split

Try to keep your rest between sets to 30-45 seconds; for heavier sets, you
can rest up to 90 seconds. The reason to keep the rest short between sets is
simply to increase the volume (pounds/kg per minute) without increasing the
work.

Week 1
Monday:

● Box squat below parallel 3RM (small weight increases between


the sets); when you reach your 3RM you’re done
● Eccentric deadlifts with snatch grip, 10 reps with 10-second
eccentric phase down and fast up (30-40% of 1RM)
● Good morning with one leg in front of the other 4x10 reps
● Seated leg curl with band 100 reps in one or in a few sets you
manage
● Leg extensions 3x30 reps
● Toes to bar 4x10 reps

Tuesday:

● Bench press with super-wide grip 3RM (small weight increases


between the sets); when you reach your 3RM, you’re done
● Dumbbell press 6x6 reps
● Cable flyes 4x10 reps
● Seated row 4x20 reps
● Triceps push-downs with bands 100 reps in one set or in a few
sets you manage
● Hammer curl with dumbbells 6x6 reps

Thursday:

● Regular squats 6x6 reps


● Clean pulls (conventional deadlifts up on your toes) 10x2 reps
(50% of 1RM)
● Seated good mornings 4x10 reps
● Laying leg curl 4x20 reps
● Leg extensions 6x6 reps
● Weighted sit-ups 3x10 reps

Friday:

● Seated shoulder presses with dumbbell 6x6 reps


● Bench press with neutral grip 4x20 reps
● Dumbbell flyes for the middle delt 4x10 reps
● Chins for max reps 3 sets and then 3 sets with band assistance x
10 reps
● Dips 3x max reps
● Scottcurl 4x20 reps

Week 2
Monday:

● Deadlift 3RM (small weight increases between the sets); when


you reach your 3RM, you’re done.
● Hacklift, one leg squat (assisted with band if needed) 4x10 reps
● Glute ham raises (assisted with band if needed) 4x10 reps
● Seated leg curl with band 3x30 reps
● Leg extensions 100 reps in one or in a few sets you manage
● Toes to bar 4x10 reps

Tuesday:

● Bench press with neutral grip 3RM (small weight increases


between the sets); when you reach your 3RM, you’re done
● Dumbbell press 4x12 reps
● Incline dumbbell flyes 4x10 reps
● Seated row 100 reps in one or in a few sets you manage
● Tate press 6x6 reps
● Biceps curl with barbell 3x20 reps

Thursday:

● Regular squats 6x6 reps


● Snatch pulls (conventional deadlifts up on your toes with wide
grip) 10x2reps (40-50% of 1RM)
● Stiffed leg deadlift 4x10 reps
● Seated leg curl 4x20 reps
● Leg extensions 6x6 reps
● Ab wheel with wide knees 4x10 reps

Friday:

● Standing shoulder press with barbell 6x6 reps


● Incline dumbbell press 6x6 reps
● Lat pull-down 4x20 reps
● Facepull with band 3x30 reps
● French press with barbell 6x6 reps
● Biceps curls with z-bar 6x6 reps
Week 3
Monday:

● Standing good morning 3RM (small weight increases between the


sets); when you reach your 3RM, you’re done
● Box squat below parallel 6x6 reps
● Deadlift with bar behind your legs (hack deadlift) 3x10 reps
● Sissy squat 4x12 reps
● Seated leg curl with band 4x12 reps
● Russian twist 3x20 reps

Tuesday:

● Bench press with close grip 3RM (small weight increases between
the sets); when you reach your 3RM, you’re done
● Clap push-ups 4x10 reps
● Chins 3x max reps
● Barbell rows 6x6 reps
● Standing-over-head triceps extensions with bands 100 reps in one
set or in a few sets you manage
● Pull-ups 3x max reps

Thursday:

● Regular deadlift 6x6 reps


● Regular squats 4x10 reps
● Hip thrusters 4x20 reps
● Seated leg curls with bands 3x50 reps
● Leg extensions 2x50 reps
● Weighted sit-ups 3x10 reps

Friday:

● Zavickas press 6x6 reps (seated shoulder press on the floor with
straight legs)
● Floor press with dumbbells 4x10 reps
● Upright barbell row 4x12 reps
● Lat pull-down with V-handle 6x6 reps
● Skullcrushers 4x20 reps
● Scottcurl 4x20 reps

Recap
● Powerbuilding is a combo between bodybuilding and powerlifting.
● I have not invented the name; maybe someone wants to take the
credit for it and that’s fine.
● The program I did is designed to build muscle and strength in four
hours per week.
● Whether you’re a powerlifter or you just want to build muscles, I
think you can learn from the program and get some new input for
your training.

You might also like