TH Powerbuilding - The one with the Ewoks

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4 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Phase 3 of Terry Holland's PowerBuilding
Weeks 9-11

Upper Back 5 exercises, 0 min

Barbell Bent-Over Row (Reverse Grip)	3x4 reps	rest: 180s
Cable Seated Row	3x8 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x5 reps	rest: 90s
Barbell Overhead Squat	3x20 reps	rest: 90s
Treadmill Running	1x0 reps	rest: 0s

Gluteus 5 exercises, 0 min

Barbell Romanian Deadlift	3x3 reps	rest: 180s
Barbell Preacher Curl (Overhand)	3x8 reps	rest: 90s
Barbell Good Morning	3x8 reps	rest: 180s
Crunch	3x20 reps	rest: 90s
Rowing	1x0 reps	rest: 60s

Legs 6 exercises, 0 min

Shoulders & Chest 6 exercises, 0 min

Barbell Military Press	4x3 reps	rest: 180s
Dumbbell Seated Side Lateral Raise	8x3 reps	rest: 60s
Barbell Bench Press	3x3 reps	rest: 90s
EZ Bar Incline Tricep Extension	8x3 reps	rest: 60s
Dumbbell Calf Raise	3x8 reps	rest: 90s
Treadmill Running	1x0 reps	rest: 60s