Thread: ULTRA INSTINCT POWERBUILDING PROGRAM

Now that you got your gear for your cycle, what are you gonna do in the gym? This is what you're gonna do!! Its a cookie cutter but I like it.
All exercises with lowering rep ranges are intended to be a pyramid scheme. Ex. 3×12/10/8×100/120/140lbs.
I'd run this on a mon/wed/Fri/Sat schedule or very similar to that so there's plenty of on/off days for recovery. This will get.pretty tough around week 6 or 7.

Warm up: I like the idea of pumping some blood into the shoulders and upper back every upper body focused day and the chest as well on any chest day. I prefer cables for this but DBs will work so here it is. Do these in a super set(SS) or tri set fashion.

Lateral raises- 3-4×12-15 SS w/

Rear delt cable fly-.3-4×12-15

On a chest day add:

Pec deck- 3-4×12-15

Banded internal/external rotations should be done before or after this. I recommend before.

DAY 1: Bench Press Day
BENCHPRESS-
Weeks 1-4
6×4@70%(you'll be tempted but dont do more!!!!!)

Weeks 5-8
5×3@80%

Weeks 9-12
4×2@90%

35° INCLINE PRESS(use squat rack and adjustable bench if possible and not the typical 45° incline. DB PRESS is fine too if preferred)
ADD BANDS WEEKS 3, 7, AND 11 BUT DROP WEIGHT ACCORDINGLY.

4×10/10/8/8

MULTI ANGLE FLYES ON BENCH-
3×12/10/8

MACHINE PRESS(HYPERTROPHY) OR FLOOR PRESS/PIN PRESS.FOR STICKING POINTS
3×10/8/6

DB CURLS- 3×10-15
MACHINE PREACHER- 3×10-15

DAY 2: SQUAT DAY
LEG EXT- 3X12 SS W/
HAM.CURLS- 3×10-15

SQUAT-(USE CHAINS WKS 4, 8, 12 IF ABLE)
Weeks 1-4
6×4@70%

Weeks 5-8
5×3@80%

Weeks 9-12
4×2@90%

LEG PRESS(OR VARIANT LIKE PIVOT LEG PRESS OR HIP PRESS)-
4×10/10/8/8

HACK SQUAT-
3×10/8/6

ROMANIAN DEADLIFT-
3×10/8/6

SEATED HAM CURL-
3×10/8/6

PULLDOWNS- 3×10-15
SEATED ROW- 3×10-15

DAY 3: SHOULDER PRESS DAY

STANDING OHP-
5×10/10/8/8/6

CLOSE GRIP BENCH PRESS-
3×10/8/6

DB LATERALS SS W/ DIPS
4×12/10/8/6

DB FRONT RAISES SS W/ STR8 BAR PRESSDOWNS
4×12/10/8/6

REAR LATERALS SS W/ DECLINE SKULL CRUSHER
4×12/10/8/6

DAY 4: DEADLIFT DAY

REVERSE HYPERS OR HYPER EXTENSIONS ON GHR
3×12(WARM UP.LOWER BACK/GLUTES/HAMS

DEADLIFTS-(SLIGHT SWITCH IN # OF SETS)
Weeks 1-4
5×4@70%

Weeks 5-8
4×3@80%

Weeks 9-12
4×2@90%

BARBELL ROWS-
5×10/10/8/8/6

PULL-UPS(USE DIFFERENT GRIPS)-
3×10/8/6(ADD WEIGHT TO MEET REP SCHEME)

1 ARM LAT PULLDOWNS(SIT SIDEWAYS AND PULL STR8 DOWN FOR LOWER LAT FOCUS OR USE INCLINE BENCH AND SUPPORT CHEST FACING CABLE)
3×12/10/8

STANDNG HAM CURL- 3×10-15
LYING HAM CURL- 3×10-15

NOW GO BREAK YOUR LIMITS!!!!