16 WEEK POWERBUILDING PROGRAM – ZV based on KIZEN Day 4 Day 3 Day 2 Day 1 Movement Bench Superset x3 Close Grip Bench Incline Curls Superset x3 DB Shoulder Press Wide Grip Pulldown Superset x2 Cable Row Tricep Pushdown Superset x3 DB Lateral Raise Skull Crusher Hammer Curl Superset x3 Deficit Deadlift Pull Up (assisted/weighted) Squat Bench RDL Hip Thrust Superset x3 Bulgarian Split Squat Barbell Calf Raise; then Split Squat Quadruple Drop Set Deadlift Superset x3 Overhead Press Spider Curl Superset x3 Close Grip Pulldown Skull Crusher Superset x2 Chest Supported Row Unilateral Tricep Pushdown Barbell Curl Squat Heel Raise Pause Squat Close Grip Bench Incline Bench Superset x2 Barbell Row Cable Curl Superset x3 Hamstring Curl Cable Rope Face Pull; then Deficit Split Squat Sets Reps RPE/ %1RM Progression 3 4-6 9.5 +2.5kg/week 3 3 8-10 12 8 8 +2.5kg/week 3 3 12 12 8 8 2 2 12 12 8 8 3 3 3 12 12 12 8 8 8 3 3 3 3 3 3 10 Failure 10 10 10 10 10 8 3 3 4 3 10 10 10 + 10s 5 8 8 10 70% 3 3 5 12 70% 9 3 3 8 8 8 8 2 2 2 3 3 3 3 8 8 8 5 7 5 5 8 8 8 70% 9 70% 70% 2 2 15 15 9 9 3 3 2 7 10 15 10 8 9 +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week Day 4 Day 3 Day 2 Day 1 Movement Bench Superset x2 Close Grip Bench Hammer Curl Superset x4 DB Shoulder Press Close Grip Pulldown Superset x4 Cable Row Tricep Pushdown DB Lateral Raise Superset x4 Skull Crusher DB Curl Paused Deadlift Squat Bench RDL Superset x2 Hip Thrust Overhead Tricep Extension Superset x3 Bulgarian Split Squat Seated Calf Raise; then Split Squat Quadruple Drop Set Deadlift Superset x3 Overhead Press Spider Curl Superset x4 Wide Grip Pulldown JM Press Superset x4 Barbell Row Unilateral Tricep Pushdown Barbell Curl Squat Heel Raise Pause Squat Close Grip Bench Incline Bench Superset x4 Chest Supported Row Cable Curl Cable Pullover Superset x3 Hamstring Curl Rear Delt Fly Cable Rope Face Pull; then Deficit Split Squat Sets Reps RPE/ %1RM Progression 3 4-6 - +2.5kg/week 2 2 15 15 9 9 +2.5kg/week 4 4 15 15 9 9 4 4 4 15 15 15 9 9 9 4 4 3 3 3 3 15 15 8 8 8 8 9 9 - 2 2 15 15 9 9 3 3 4 5 10 10 10 + 10s 2 8 8 10 - 3 3 4 15 9 4 4 10 10 8 8 4 4 4 3 3 3 3 8 10 8 4 6 4 5-8 8 8 8 70% 9 70% 8 4 4 4 12 12 12 9 9 9 3 3 3 2 7 10 10 15 10 8 8 9 +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week +2.5kg/week