Free 7-Week Powerbuilding Program

This is a free powerbuilding program designed for use by people with busy schedules(think things like new kid, very stressful job, or frequent travel) or those who tend to recover slowly (older lifters or those who struggle with appetite and sleep).

You will train on an alternating split. Weeks 1, 3, 5, and 7 follow a push/pull/legs split. Weeks 2, 4, and 6 follow a full body split. You can also train every other day or four times per week if you prefer. I suggest modifying your training frequency based on your recovery ability, but you should probably not train more than four times per week.

You will need access to the following equipment:

• Barbell
• Dumbbells
• Power Rack
• Chin/Dipping Station
• Leg Press (you can sub a hack or pendulum squat if you prefer)
• Lat Pulldown
• Hamstring Curl

There is no ab work included in the program, but you can add some if you wish.