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A Powerlifting Approach To Bodybuilding
by Ermantroudt, Moderator at www.anabolex.com
ermantroudt@apfmichigan.com
I have to recognize not everyone is concerned about lifting 1RM’s, and some folks are into Bodybuilding…so how can a conjugate periodization program be applied to Bodybuilding?
Day 1 - Legs
1. Dynamic Box Squats: 6-8x2 with @50% of your 1RM off of a Parallel Box. The stance used for these should be wide, and the reps should be very fast, but with solid form.
2. Box Squats: 3x5 This movement can be switched around every week to include:
 Movement
Box Height
Contrast Used
Bar Used
Box Squat
Low
Chains or Bands
Power Bar
Box Squat
Low
None
Mantra Ray or Cambered Squat Bar
Front Box Squat
Low
None
Power Bar
Box Squat
Parallel
Chains or Bands
Power Bar
Box Squat
Parallel
None
Mantra Ray or Cambered Squat Bar
Front Box Squat
Parallel
None
Power Bar
Box Squat
High
Chains or Bands
Power Bar
Box Squat
High
None
Mantra Ray or Cambered Squat Bar
Front Box Squats
None
None
Power Bar
All of these are done with a shoulder width stance.
3. Quad Work (Pick one): 4x15
a. Leg Press
b. Hack Squats
c. Front Squats
4. RDL/Dimel DL’s/Good Morning’s 4x15
5. Ab Work
Day 2 - Sled Dragging
5-8 trips of 200’. This is only done if the trainee’s GPP is high enough to handle the extra volume, but they will help promote recovery.
 Day 3 - Bench Press
1. Upper Body Core Exercise: 4x5
Week
Movement
Week 1
2 Board Press
Week 2
Incline Press
Week 3
4” Lockouts
Week 4
Decline Press
Week 5
Illegal Wide Press For Reps
Week 6
5 Board Press
Week 7
Floor Press
Week 8
3 Board Press
Week 9
DB’s For Reps
2. Incline DB Press: 4x10
3. Triceps (Pick One):
a. JM Press: Sets and Reps are Variable
b. DB Triceps Extension: Sets and Reps are Variable
c. Chain Push-ups: Sets and Reps are Variable
4. Shoulder Work:
a. Lateral Raise: Sets and Reps are Variable
b. Rear Laterals: Sets and Reps are Variable
5. Back Work (Pick One):
a. Pull-ups: Sets and Reps are Variable
b. Cable Rows: Sets and Reps are Variable
c. Clean or Snatch High Pulls: Sets and Reps are Variable
6. EZ Curl Bar Curls: 4x12
Day 4 - Rest
Day 5
1. Dynamic Deadlift 6-8x1 with 50% of your 1RM
2. Deadlift: 3x5 This movement can be switched around every week to include:
Week
Movement
Contrast
Week 1
DL Standing on a Box
Chain
Week 2
Rack Pulls from just below the knee
None
Week 3
DL
Mini Band
Week 4
Reverse Band DL
3. Belt or Sissy Squats: 3x15
4. Glute Ham Raise: 4x12
5. Pull-Thru’s: 3x20
6. Calf Raise: Sets and Reps are Variable
7. Ab Work: 4x15-20
Day 6 - Sled Dragging
5-8 trips of 200’. This is only done if the trainee’s GPP is high enough to handle the extra volume, but they will help promote recovery.
Day 7
1. Dynamic Bench Press: 8-10 sets of 3 reps with 50% of your 1RM
2. Close Grip BP: 3x5
3. Press-Downs: 3x20
4. Back Work: (Pick One)
a. Pull-ups: All Sets and Reps are Variable
b. Cable Rows: All Sets and Reps are Variable
c. BB or DB Rows: All Sets and Reps are Variable
6. Upright Rows: 4 sets of 15 Reps7
7. Biceps: Hammer Curls: 4x15
Thanks to Tagg Doll, Littlewilly at Anabolex, and as always Dave Tate, Louie Simmons, Jim Hinze, and everyone else I ever stole an idea from.
Ermantroudt
* Article by Ermantroudt, Moderator at www.anabolex.com.
* Back to This Issue's Frontpage
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