T Nation

Changing up PowerBuilding 4 Day Workout


#1

Hi Coach, I was reading one of your articles ( build your backside, destroy the competition) and some of the different exercises you chose really intrigued me and I was wondering how I could incorporate them into this workout. I really liked the KB Dead walk, KB lunges and KB rdl. What could I substitute in your workout below to put that superset in?

DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method

D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times

DAY 2
A1. Bench press
5 sets of 3-5 reps using the double progression method
A2 A. Barbell row (I like "chinese row" where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method

B1. Close-grip floor press
3 sets of 6-8 reps using the double progression method
B2. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method

C. DB incline press
3 sets of 6-8 reps/leg using the double progression method

D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps

Done as a circuit 3-4 times

DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method

B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method

C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method

D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times

DAY 4
A1. Military press or push press
5 sets of 3-5 reps using the double progression method
A2. Chin-ups or lat-pulldown
5 sets of 6-8 reps using the double progression method
B. High incline DB press

3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps

Done as a circuit 3 times

E1. Straight-arm pulldown 8-12 reps
E2. Preacher curl 8-12 reps
E3. Hammer curl 8-12 reps

Done as a circuit 3 times


#2

[quote]seank22 wrote:
Hi Coach, I was reading one of your articles ( build your backside, destroy the competition) and some of the different exercises you chose really intrigued me and I was wondering how I could incorporate them into this workout. I really liked the KB Dead walk, KB lunges and KB rdl. What could I substitute in your workout below to put that superset in?

DAY 1
A. Back squat
5 sets of 3-5 reps using the double progression method
B. Front squat with heels elevated
3 sets of 6-8 reps using the double progression method
C. Bulgarian split squat
3 sets of 6-8 reps/leg using the double progression method

D1. Leg extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps
Done as a circuit 3-4 times

DAY 2
A1. Bench press
5 sets of 3-5 reps using the double progression method
A2 A. Barbell row (I like “chinese row” where your chest is supported on a bench and parallel to the floor)
5 sets of 3-5 reps using the double progression method

B1. Close-grip floor press
3 sets of 6-8 reps using the double progression method
B2. T-bar row or seated cable row
3 sets of 6-8 reps/leg using the double progression method

C. DB incline press
3 sets of 6-8 reps/leg using the double progression method

D1. DB flies or pec deck machine 8-12 reps
D2. DB front raise 8-12 reps
D3. Rope triceps extension 8-12 reps

Done as a circuit 3-4 times

DAY 3
A. Deadlift
5 sets of 3-5 reps using the double progression method

B. Romanian deadlift or goodmorning
3 sets of 6-8 reps using the double progression method

C. Barbell shrugs or snatch-grip high pull from hang
3 sets of 6-8 reps/leg using the double progression method

D1. Back extension 8-12 reps
D2. Lying leg curl 8-12 reps
D3. DB shrugs 8-12 reps
Done as a circuit 3-4 times

DAY 4
A1. Military press or push press
5 sets of 3-5 reps using the double progression method
A2. Chin-ups or lat-pulldown
5 sets of 6-8 reps using the double progression method
B. High incline DB press

3 sets of 6-8 reps using the double progression method
C. Arnold press
3 sets of 6-8 reps/leg using the double progression method
D1. DB laterals raise 8-12 reps
D2. Rear delts machine 8-12 reps
D3. DB front raise 8-12 reps

Done as a circuit 3 times

E1. Straight-arm pulldown 8-12 reps
E2. Preacher curl 8-12 reps
E3. Hammer curl 8-12 reps

Done as a circuit 3 times [/quote]

Use it instead of the “D” giant set on day 1


#3

Thanks so much! What do you recommend doing for abs and how often? Should I superset them with lifting exercises?


#4

[quote]seank22 wrote:
Thanks so much! What do you recommend doing for abs and how often? Should I superset them with lifting exercises?[/quote]

That’s one effective way to do it, but I’d only do it on exercises not requiring core strength. So not with any squats, deadlifts, standing overhead movements or Olympic lifts.

Personally I train abs in blitzes of 3-5 weeks in which I train them everyday at the end of my workout… normally 3-4 sets of a superset (1 weighted and 1 unweighted movement). Then stop training them for 3-5 weeks.