Week 12/52: Hybrid powerlifting and bodybuilding

stephen richards motivation quote

TRAINING

Here is a week of training that I’ve recently done. It’s a hybrid of powerlifting and bodybuilding that I’ve been utlitizing to maintain my strength while adding some mass and dieting down for my show.

I’ve been training 6 days a week, as that is what has been working, but I started with 5 days a week. Build up to 6 days, this is not something to jump into right away. (To start with 5 days, just eliminate the second leg day.)

Day 1 – Legs

Lying band leg curls – 1×12, 1×10, 1×8, 1×10+25 partials

Front squats – 3×10 at working weight

Reverse band yoke bar squats 1.5 reps – 4×8

Barbell stiff legged deadlift – 4×10

Day 2 – Chest / Shoulders

Decline dumbell press – 1×15, 1×10, 1×8

1 Board Bench press (or towel bench) – Work to max 3.  Lower the weight and do 3×5. Lower the weight again, move grip in an inch and do a set of 8. Lower the weight again, move grip in again and do a set of 10-12.

Flat dumbell twist press – 4×8

Dumbell flyes – 3×15-20

6 way shoulder – 3×6

Banded rear fly with grenade – 4×25

 

Day 3 – Back / Deadlift

Deadlift against 120# chain – Work to max 3. Then take 75-80% of that and do reps for 2 minutes. Rest as needed.

Strip the rack row – 1×15, 1×12, 1×10, 1×8

Single arm underhand pulldown – 4×8

Deadstop dumbell rows – 4×8

Pullover – 3×12

Banded hyperextensions – 3 x failure

 

Day 4 – Biceps / Triceps / Calves

Rope pushdowns – 4×12

Supersetted with

Close grip pushups –  3 second eccentric, 4 x failure

 

Bench dips – 3 second eccentric, 4×12-15

Supersetted with

Decline lying extensions – 4×12

 

Supinated dumbell curls – 3 second eccentric, 4×8

Supersetted with

Barbell curls – 4×6 strict

 

Reverse curls with barbell – 4×15

Supersetted with

Cross body hammer curls – 4×8

Standing calve raises – 3×10+20 partials

 

Day 5 – Legs #2

Squats – work up to 3×8

Reverse Lunge – 4×12

KB Swings – 4×12

DB RDL – 3×15

Band Hip Abduction – 3×20

 

Day 6 – Shoulder /Chest

Dumbell bent over rear laterals – 4×15

Seated dumbell shoulder press – 4×8

Supersetted with

Dumbell front raises – 4×10

 

Heavy side lateral partials – 3×25

Bradford +1 – 1×12, 1×10, 1×8

Band flys – 5×20

Timed dumbbell press – Do 1 rep every 6 seconds. Use a weight that you can hit 60-90 seconds. 2 sets

 

NUTRITION

Our bodies need a balance of fats. Typically, we are high in saturated fats and we need more mono and poly unsaturated fats. And within those fats, we also need a balance. Try to get 1/3 of your fat from each category.

SATURATED
Animal fats (eggs, dairy, meats, butter, cheese)
Coconut oil
Palm oil

MONOUNSATURATED
Macadamias
Pecans
Almonds
Cashews
Pistachios
Pumpkin seeds
Hazelnuts
Olives
Olive oil
Avacado

POLYUNSATURATED
Fish oil
Algae oils
Safflower
Sunflower seeds
Peanuts
Canola oil
Soy nuts
Walnuts
Flax seeds
Flax oil
Chia seeds
Brazil nuts

 

"Subscribe For Updates"
Receive an update straight to your inbox every time I publish a new article. Your email address will never be shared

Julia Ladewski

About Julia Ladewski

Leave A Comment...

*

Time limit is exhausted. Please reload CAPTCHA.