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Powerbuilding Routine Guide

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, adding weight each session. 2) Hypertrophy training of assistance exercises in 3-4 sets of 10-15 reps. 3) Conditioning including options like sprints, rowing and stair climbing. Mobility work and foam rolling is recommended after each session to aid recovery.

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Frederico
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141 views1 page

Powerbuilding Routine Guide

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, adding weight each session. 2) Hypertrophy training of assistance exercises in 3-4 sets of 10-15 reps. 3) Conditioning including options like sprints, rowing and stair climbing. Mobility work and foam rolling is recommended after each session to aid recovery.

Uploaded by

Frederico
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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  • The Routine
  • Protocol

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

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