Shortcut To Bigger & Stronger

Welcome to your four-week shortcut to a stronger bench press, squat, and deadlift, but it's also your ticket to increased muscle mass, overall strength, power and the best lifts of your life. This shortcut will help you build size, strength, and power in only four weeks. The strength you build here will make you better at everything else, in and out of the gym.

4 Week Powerbuilding Program By Erick Colindres

Is this program right for me?
You should be experienced and confident in your form on the big three lifts (squat, bench press, deadlift) before coming into this program. That doesn't mean you need to be a professional powerlifter, though! —this could be just the plan to help you take both your strength and muscle mass to a new level.
How heavy should I lift? 
The amount of weight you lift for any exercise will always vary based on your current strength and fitness level, as well as the sets and reps of the workout. Unless otherwise specified, the best way to select a weight for any workout is to look at the recommended reps and try to pick a weight that is close to a "rep max" for that rep range. For example, if you are asked to perform 8 reps in a set, select a weight that you believe you can only lift 8 times before reaching muscle failure. If you can lift the weight more than 8 times, add more weight in the next set or workout. If you can't reach 8, the weight is too heavy, so lighten up. It takes experience to find this sweet spot, and it can change over time, so don't worry if it takes a workout or two to find it.


Terms:

● Drop Sets: Do as many reps as possible until reaching failure, Remove weight and do it again with no rest in between

● Negatives: Lower the weight slowly, resisting the eccentric portion of the movement.

● Contraction Reps: Hold the contracted position of an exercise for 3-5 seconds.

● Sets of 7: Rest only 20-45 seconds between sets

● Super Set: Do two exercises back to back with no rest between them

Week 1

Day 1

Chest, Triceps, Abs

Day 2

Legs

Day 3

Back and Biceps

Day 4

Rest day

Day 5

Shoulders, Rear-Delts, Traps

Day 6

Biceps, Triceps, Abs

Day 7

Rest day

Week 2

Day 8

Chest, Triceps, Abs

Day 9

Legs

Day 10

Back and Biceps

Day 11

Rest day

Day 12

Shoulders, Rear-Delts, Traps

Day 13

Biceps, Triceps, Abs

Day 14

Rest day

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