Scribd
Upload
492 views1 page

Powerbuilding Routine Overview

This document outlines a powerbuilding routine with the goal of building strength, power, size, integrity and recovery. The routine consists of 3 main sections: 1) strength training with heavy compound lifts done in 5 sets of 5 reps, 2) hypertrophy training of other lifts in 3-4 sets of 10-15 reps, and 3) conditioning including both cardio and mobility work. Recovery strategies such as foam rolling and stretching are also recommended to be done for at least 10 minutes daily.

Uploaded by

FredAparecido
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
492 views1 page

Powerbuilding Routine Overview

This document outlines a powerbuilding routine with the goal of building strength, power, size, integrity and recovery. The routine consists of 3 main sections: 1) strength training with heavy compound lifts done in 5 sets of 5 reps, 2) hypertrophy training of other lifts in 3-4 sets of 10-15 reps, and 3) conditioning including both cardio and mobility work. Recovery strategies such as foam rolling and stretching are also recommended to be done for at least 10 minutes daily.

Uploaded by

FredAparecido
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • Powerbuilding Routine

POWERBUILDING ROUTINE

NICK HAGOOD | MASCULINITY RISING

THE PROTOCOL THE ROUTINE


STRENGTH • POWER • SIZE • INTEGRITY • RECOVERY
5 sets, 5 reps.
Warmup to
working sets. Add
5–10 lbs each session.
1. Squat 1. Squat
2. Bench Press 2. Overhead Press
3. Barbell Row 3. Deadlift
3–4 sets, 10–15 reps.
A/B are supersets.
Perform static holds 1. a. Dip 1. Barbell Shrug
as long as possible. b. Chin Up 2. Static Barbell Hold
2. a. Rope Hammer Curl 3. Reverse Fly
b. Rope Pressdown 4. Lateral Raise
3. Two-Point Plank 5. Scapulae Pushup
Select one option
4. Hollow Body 6. Farmer’s Carry
after each workout.
Pushup & Pullup Sandball Slam,
to failure. 4 min Tabata.
Remain in each
position for at least
two minutes. Spend at
1. Cardio Rower: 500m sprint x 3 1. 90/90
least ten minutes
2. Jump Rope: 60s on/off AMRAP 2. Butterfly
foam rolling & deep 3. Stairmaster: 50 floors, loaded vest 3. V-Sit
breathing. 4. Swimming: 100m sprint x 3 4. Pidgeon
5. Squat Position
6. Shoulder Dislocates
Strength train three 1. Cardio Rower: 1,000m sprint 7. Spinal Decompression
days per week, rest in 2. Sprint: 100m x 3 8. Lacrosse Ball Work
between. Example, 3. Stairmaster: 50 floors, intervals 9. Foam Roll
4. Swimming: 225m, focus on form 10. Deep Breathing
train Mon/Wed/Fri,
rest & mobility on
Tue/Thu/Sat/Sun.
Rotate ABA & BAB. Email nickhagood@[Link] if you have any questions.

THE PROTOCOL 5 sets, 5 reps. Warmup to working sets. Add 5–10 lbs each session. 3–4 sets, 10–15 reps. A/B are supe

You might also like