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Program

Exercise Guide

1RM Calculator

ストレングス&サイズ
ストレングス&サイズ
加藤 雄大加藤 雄大
100%37 Reviews
4 joined
Beginner
5 days/week·4 weeks
Strength, Hypertrophy
強くなりたい。デカくなりたい。両方手に入れる4週間。
We Recommend this for
1

筋力も筋肥大も同時に伸ばしたい方

2

BIG3の重量を伸ばしながら見た目も変えたい方

3

パワービルディングに興味がある中級者

Why we created this program

パワーリフターの強さとボディビルダーの見た目。両方を手に入れるのがパワービルディング。妥協はしない。

Program Roadmap

4週間、週4回トレーニング＋3日休息

月曜：スクワット5×5＋脚ボリューム 火曜：ベンチプレス5×5＋胸・肩ボリューム 水曜：休息 木曜：デッドリフト5×5＋背中ボリューム 金曜：OHP5×5＋腕ボリューム 土日：休息

M
T
W
T
F
S
S
M
Legs
Legs
T
Chest
Chest
Shoulders
Shoulders
T
Back
Back
Shoulders
Shoulders
Legs
Legs
F
Shoulders
Shoulders
Arms
Arms
Training Tips

パワービルディング：筋力＋筋肥大の最強ハイブリッド。

各トレーニング日は2パートに分かれます： パート1（筋力）：BIG3を5回×5セット、75-85%1RM パート2（筋肥大）：アイソレーション種目を8-12回×3セット

週4日（月・火・木・金）： 月：スクワット＋脚ボリューム 火：ベンチプレス＋胸・肩ボリューム 木：デッドリフト＋背中ボリューム 金：OHP＋腕ボリューム

毎週BIG3の重量を2.5%ずつ上げていきます。

4-Week Training Plan
W1
第1週：BIG3 5×5 @ 75%。アイソレーションの重量設定
Week 1 exercise 1Week 1 exercise 2Week 1 exercise 3Week 1 exercise 4
W2
第2週：BIG3 5×5 @ 77.5%。ボリュームアップ
Week 2 exercise 1Week 2 exercise 2Week 2 exercise 3Week 2 exercise 4
W3
第3週：BIG3 5×5 @ 80%。ピーク週
Week 3 exercise 1Week 3 exercise 2Week 3 exercise 3Week 3 exercise 4
W4
第4週：デロード＆テスト
Week 4 exercise 1Week 4 exercise 2Week 4 exercise 3Week 4 exercise 4
We’ll suggest weights using your 1RM.What's 1RM?1RM stands for “One-Repetition Maximum." It reflects the heaviest weight you can lift once, without compromising form.The % shown with the weight is the percentage of your 1RM. For example,
  • If your 1RM is 100kg
  • "80%" on a set means you should lift 80kg.
Meet Your Coach
프로틴
프로틴
instagram

Hi! I’m a 600kg total bodybuilder and coach OOO.

Career Highlights

• IFBB / NPC Physique Pro Card holder • Multiple bodybuilding & powerlifting competition wins • YouTube channel with 500K+ subscribers (e.g. ㅁㅁㅁ) • Operating personal training center (e.g. ㅇㅇㅇ)

Workout
W1
1 / 4 weeks
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Arm, Legs, Chest
If you upgrade to PRO, you can see all detailed workouts.
If you upgrade to PRO, you can see all detailed workouts.
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