0.2 8 Week Zach Homol Powerbuilding

powerbuilding
the
24/7
pump
By:
Zach
homol
Table of Contents
Intro...................................................................................3
Understanding The Programming.....................................4
Exercise Guide...................................................................7
Chest Movements..............................................................7
Back Movements.............................................................14
Shoulder Movements.......................................................18
Bicep Movements............................................................24
Tricep Movements...........................................................29
Leg Movements...............................................................35
Ab Work..........................................................................44
Video Library...................................................................45
Program...........................................................................46
Week 1.......................................................................46
Week 2.......................................................................52
Week 3.......................................................................58
Week 4.......................................................................64
Week 5.......................................................................70
Week 6.......................................................................76
Week 7.......................................................................82
Week 8.......................................................................88
Recommended Nutrition.................................................94
Sponsors.........................................................................104
powerbuilding
Welcome to POWERBUILDING - THE 24/7 PUMP! Over the next 8 weeks you will be taking your
mind and body to levels you never thought imaginable. This complex breakdown of PowerLifting
fundamentals, paired with specific main accessory movements to aid in weakness development,
will begin to take your strength to new heights! This training is designed to hit your weakness
right in the mouth! Canceling out any weak links that are holding us back from developing into
our full strength potential. When is comes to the “building,” I’ve pulled out a ton of tricks I’ve had
up my sleeve! From timed training session, supersets, giant sets, and drops sets to TUT (Time
Under Tension) we will be living out the title of the training E-Book “The 24/7 Pump.” This Ebook
Programming has been specifically designed to engineer a BIGGER & STRONGER physique!
WHATS INCLUDED:
•8Weeks of my POWERBUILDING Programming
•2 nutrition plans: (Lean and Mean) (Lean Mass)
•A complete exercise guide to ensure every movement is done correctly.
•A video library - A complete breakdown of the E-Book programming, an understanding of my
philosophy, and complete understanding of movements!
Who is this programming for?

•Anyone who is searching to increase muscle size and strength!
Is this a bulk program or shredz program?
•It can be utilized for BOTH! The determining factor will be based off of your choice of the
recommended nutrition plans.
How long does a typical workout last?
•All of the workouts have an approximate time of completion inside of each training session.
Session last 45mins-1 hour and 20 mins. Average session being 1 hour!
Can I use this program at any gym?
•YES, this program can be used at any gym! From commercial, garage to hardcore!
Program Breakdown:
Based off of 100%
BIGGER: 33.3%
STRONGER: 33.3%
LEANER: 33.3%
This programming is designed to make the lifter/athlete equally BIGGER, STRONGER &
LEANER throughout the 8 week course! This is the complete training guide to STRENGTH,
SIZE, & AESTHETICS
3
Understanding The
Programming
Each Days Timed Training Drop Sets
Programming is
3 x 10
Broken Down into 4 All of our training will be
2 x (Drop Set Hitting 3 Weights
broken down into times.
Sections These are estimated times and
for 10 Reps Each)
they will vary depending on
- Main Movement EXAMPLE:
gym, intensity and amount of
- Main Accessory Movement 100’s 3 x 10
training partners. These are
- Sub Accessory Movement 2 Drop Sets
meant to keep the intensity of
- Finisher training up. 100 x 10 .. 80 x 10 .. 70 x 10
4
< > = Superset
When 2 or more exercises are performed back

to back with no rest between each exercise. It’s
important to note that the exercises SHOULD
NOT BE RUSHED! Take your time while doing
each exercise.
Example: Flat Bench Dumbbell Press

<superset> Incline Bench Dumbbell Press.
TUT - Time Under Tension

4 Second Eccentric. Slow and
Controlled Squeeze on the
Concentric.
Pump Fakes
Take the weight 3/4 of the way up,
pausing at the top, then take the
weight back down. Explode off chest
to full lock out position
5
3 - 2 - 1 Progression
This is a method that will be used to
e
work up to a Sub 1 Rep Max. When
doing a 3-2-1 Progression, start with
your normal start weight but only
taking it for 3 reps. Continue working
up, taking moderate jumps until you
are unable to do 3 reps any more.
Next, jump up in weight performing 2
reps until you can’t any more.
Finally, 1 rep, working up to as heavy
as you possibly can. Make sure you
are always leaving 1 in the tank!
(Don’t go until complete failure!) You
should be hitting approximately 5-7
working sets.
EXAMPLE of working sets: 3, 3, 3,

2, 2, 1, 1, 1
Speciality Bars
Can be added on Main Accessory
work (see video library)
EVERYDAY ABS
Monday: Banded Crunches x100 Total

Reps
Tuesday: Ab Wheel x100 Total Reps
Wednesday: Exercise Ball Crunches
x100 Total Reps
Thursday: Banded Crunches x100
Total Reps
Friday: Ab Wheel x100 Total Reps
Saturday: Reverse Cable Crunches
x100 Total Reps
6
exercise guide
CHEST movements
flat bench
flat bench close grip
7
flat bench wide grip
flat bench dumbbell
flat bench dumbbell

together
8
flat bench dumbbell
with bands
flat bench dumbbell

twist
flat bench flys

9
incline barbell
close grip incline

barbell
incline dumbbell
press
10
incline dumbbell
together
incline dumbbell
twist
incline straight
wrist flys
11
steep incline press
slight incline press
banded or cable
crossovers
12
close grip floor
press
floor press
standing dumbbell
flys
13
back movements
pulldowns
wide grip pulldowns
14
behind the head
pulldowns
double underhand
pulldowns
1 arm pulldowns
15
seated rows
1 arm seated rows
low rows
16
wide grip seated
rows
back flys
1 arm dumbbell rows
17
shoulder movements
side raises
front raises
18
full extension
front raises
face pulls
seated dumbbell
press
19
seated dumbbell
twist press
iso dumbbell press
neutral grip
dumbbell press
20
oh flys
side raises with

cable
barbell upright
rows
21
rotator cuff
external
band pull aparts
oh band pull aparts
22
seated press -
machine or dumbbell
neutral grip
machine press
shrugs
23
bicep movements
barbell curls
preacher curls
24
preacher curl with
barbell
reverse preacher
curl with barbell
1 arm preacher curl
25
1 arm concentration
curl
dumbbell
alternating curl
hammer curls cross

body
26
incline alternating
curls
chest supported
twist curls
chest supported
reverse curls
27
reverse barbell
curls
machine preacher
curl
28
Tricep movements
dips
seated dips
29
barbell skull
crushers
ez bar skull
crushers
reverse grip ez bar

skull crushers
30
rope push downs
v bar push downs
straight bar push

downs
31
1 arm tricep push
downs
reverse grip push

downs
banded push downs
32
flat bench tricep
part ways
incline bench tricep

part ways
oh tricep part ways
33
oh tricep extensions
oh rope extension
tricep kick backs
34
leg movements
back squat
front squat
lunges
35
conventional
deadlift
sumo deadlift
block pulls
36
deficit pulls
trap bar deadlifts
trap bar deadlift -

off 2’’ mats
37
calf raises
standing good
mornings
seated good
mornings
38
dumbbell seated
good mornings
standing on bench
dumbbell deadlift
kettlebell or
dumbbell swing
39
hip thrusts
leg press
single leg press
40
leg curls
leg extension
single leg extension
41
45 degree back
extensions
ghd
bulgarian split
squats
42
goblet squat
single leg stiff leg

dumbbell deadlift
banded leg curls
43
ab work
banded crunches
ab wheel
44
weighted crunches
with exercise ball
cable reverse
crunches
complete video
library here!
45
program - 8 weeks
week 1
Monday: Chest/Back/Triceps
Warm Up: 10 Min
Banded Crunches:
50 Total Reps
Pull Downs:
3 x 20
Side Raises:
3 x 20
Slight Incline:
3 x 20 (Vary Grips Throughout Reps .. See Video)
Main Movement: 15 Min

Close Grip Flat Bench:
4x5
Main Accessory: 20 Min

Flat Bench Barbell TUT <> Pull Downs:
3 x 4 Close Grip (4 second Descent .. 2 second Pause on Chest .. explode up) <> 3 x 20
Flat Bench Barbell TUT <> Seated Rows:
3 x 4 Normal Grip (4 second Descent/2 second Pause on Chest .. explode up) <> 3 x 20
Flat Bench Barbell TUT <> Wide Grip Pull Downs:
Sub Accessory: 15 Min

Incline Dumbbell Together <> Dips <> Behind the Head Pull Downs:
4 x 8 <> 4 x AMRAP <> 4 X 15
Finisher: 20 Min
Skull Crushers:
3x8
1 x 20 or (AMRAP)
V Bar Push Downs:
2 x (Drop Sets Hitting 5 Weights x 20 Reps Each)
Rope Push Downs:
3 x 15
2 x (Drop Sets Hitting 5 Weights x 20 Reps Each)
46
Tuesday: Squats
Warm Up: 10 Min
Banded Crunches:
50 Total Reps
3 Stance Air Squats:
x 10 Close / x 10 Normal / x 10 Wide
Sled Drags OR Leg Press
3 x 100 ft or 3 x 20
Leg Extension:
3 x 20

Back Squat
10, 8, 6, 4
2 x 5 (4 Second Descent / 2 Second Pause in Hole)

Front Squat:
4x5
2 x 10 (Back Down Sets)

Leg Extensions <> Bulgarian Split Squats <> Calf Raises:
4 x 12 <> 4 x 12 <> 4 x 15
Finisher: 6 Min
Lunges:
6 Minutes w/o Stopping
47
Wednesday: Shoulders & Biceps
Warm Up: 15 Min
Rotator Cuff External:
3 x 15
Front Raises:
3 x 15
Band Pull Aparts:
3 x 15
Seated Dumbbell Press (Vary Grips):
3 x 15

Seated Dumbbell Press <> Side Raises w/ Cable:
20, 15, 12, 10, 8 each

Upright Rows <> Barbell Curls:
20, 15, 12, 10, 8 each

Preacher Curls:
15, 12, 10, 8
1 x Drop Set (Hitting 3 Weights x 12 Reps Each)
Finisher: 15 Min
Hammer Curls Cross Body <> Cable Side Raises <> Incline Alternating Curls:
4 x 10 <> 4 x 12 <> 4 x 10
48
Thursday: Chest/Back/Triceps
Warm Up: 15 min
Pulldowns:
3 x 20
Side Raises:
3 x 20
Slight Incline:
3 x 20 Vary Grips Throughout Reps
Seated Rows:
3 x 15

Flat Bench Barbell Dynamic Training: (65% of 1RM)
9 x 3 Alternating Grips (CLOSE/NORMAL/WIDE) Use Bands/Chains if possible

Flat Bench Dumbbell (Use Band Behind Back if Possible) <> Incline Dumbbell Pump Fakes <> Banded or Cable
Cross Overs:
4 x 8 <> 4 x 8 <> 4 x AMRAP

1 Arm Pull Downs <> Back Flys <> Face Pulls:
4 x 10 <> 4 x 15 <> 4 x 15
Finisher: 15 Min
Flat Bench Tricep Part Ways:
3x8
1 x 20 (BURNOUT)
1 Arm Tricep Push Downs:
3 x 15 OVERHAND <> 3 x 15 UNDERHAND
Rope Push Downs:
3 x (Drop Sets Hitting 5 Weights for 20 Reps Each)
49
Friday: Shoulders & Biceps
Warm Up: 20 Min
Face Pulls:
3 x 20
Standing Dumbbell Flys:
3 x 20
Side Raises:
3 x 15
Seated Dumbbell Press: (Vary Grips)
3 x 20

Upright Rows <> Shrugs:
20, 15, 12, 10 Each

Arnold Press <> Hammer Curls Cross Body:
4 x 8 <> 4 x 10

Preacher Curls w/ EZ Bar <> 1 Arm Concentration Curls:
4 x 8 TUT (4 Second Eccentric .. 2 second squeeze at the top) <> 4 x 10 (Slow & Controlled)
Finisher: 15 Min
Side Raises <> Force Curls (Use Partner if Possible):
100 Total Reps <> x 1 Minute
50
Saturday: Deadlift/Hamstrings/Legs
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
3 x 20
Sled Drags OR Leg Press:
3 x 100ft or 3 x 20
Stiff Leg Dumbbell:
3 x 15

Conventional Deadlift:
5x3

Stiff Leg Conventional Deadlift: (Back Down Sets)
3x8

Seated Good Mornings (Use SS Bar if Possible) <> Leg Curls (Or GHD):
4x8 <> 4 x 15
Finisher: 15 Min
45 Degree Back Extension <> Buddy Leg Curls:
4 x 15 <> 4 x AMRAP (15-20 Reps)
51
week 2
Warm Up: 10 Min
Pull Downs:
3 x 20
Face Pulls:
3 x 20
Flat Bench Dumbbell:
3 x 20 (Vary Grips Throughout Reps)

Close Grip Floor Press:

Flat Bench Barbell <> Seated Rows:
3 x 5 <> 3 x 15
2 x 10 (Back Down Sets) <>2 x 20 Pull Downs (2 second squeeze at the bottom)

Steep Incline Press (see exercise guide) <> Slight Incline Press <> Pull Downs:
3 x 15 <> 3 x 8 <> 3 x 15
Finisher: 15 Min
Dips:
4 x 8 (add weight as needed)
Straight Bar Pushdowns <> Reverse Grip Straight Bar Pushdowns:
3 x 20 <> 3 x AMRAP
Rope Push Downs:
3 x (Drop Sets Hitting 5 Different Weights 15 Reps Each)
52
Tuesday: Squats
Warm Up: 10 Min
Seated Rows:
3 x 15
Sled Drags or Leg Press:
3 x 100 ft or 3 x 20
Band Crunches:
50 Total Reps
Lunges:
2 x 100ft

Back Squat
8, 6, 4, 4

Front Squat:
4x5

Leg Press:
3 x 12 (Close Stance)
3 x 12 (Normal Stance)
3 x 12 (Wide Stance)
Finisher: 15 Min
Leg Extensions <> Goblet Squats:
3 x 15 <> 3 x 12
Jump Lunge Complex:
3 x 100 ft
53
Warm Up: 15 Min
3 x 15
3 x 15
OH Banded Pull Aparts:
3 x 15
Seated Dumbbell Press:
3 x 15

Seated Press (Dumbbell or Machine) <> Full Extension Front Raises:
20, 15, 12, 10, 8 each

Dumbbell Hang Clean & Press <> Preacher Curls:
20, 15, 12, 10, 8 each

Side Raises <> Back Flys <> Standing Alternating Dumbbell Curls:
4 x 15 <> 4 x 15 <> 4 x 10
Finisher: 15 Min
Alternating Dumbbell Curls
1 x (Run the Rack Hitting 4 Weights Total)
Hammer Curls Cross Body
1 x (Run the Rack Hitting 4 Weights Total)
54
Warm Up: 10 Min
Seated Rows:
3 x 20
Incline Dumbbell Press:
3 x 20
Pull Downs:
3 x 15

9 x 3 All Pause Reps .. Alternating Grips (CLOSE/NORMAL/WIDE) Use Bands/Chains if possible

Flat Bench Dumbbell Twist (Use Band Behind Back if Possible) <> Close Grip Incline Barbell <> Flat Bench Fly’s
4 x 8 <> 4 x 8 <> 4 x 12

Behind the Head Pull Downs <> 1 Arm Seated Rows <> Face Pulls:
4 x 10 <> 4 x 15 <> 4 x 15
Finisher: 20 Min
Incline Bench Tricep Part Ways:
3x8
1 x 20 (BURNOUT)
OH Rope Extensions:
3 x 15
1 x (Drop Set Hitting 5 Different Weights for 15 Reps Each Weight)
V Bar Push Down:
55
Warm Up: 15 Min
Pull Downs:
3 x 20
3 x 20
Dumbbell Standing Flys:
3 x 20
Standing Dumbbell Press: (Vary Grips)
3 x 20

Dumbbell Hang Clean <> Upright Rows:
15, 12, 10, 8 Each

Machine OH Press <> Full Extension Front Raises:
15, 12, 10, 8 (Slow Mind 2 Muscle Connection) <> 4 x 8

1 Arm Preacher Curls <> Chest Supported Twist Curls:
4 x 10 Each
Finisher: 15 Min
Incline Alternating Curls <> Force Curls:
2 x 1 Minute Each
56
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
50 Total Reps
Step Ups on Bench:
2 x 20 Each Leg
45 Back Extension:
3 x 15

Competition Stance Block Pulls:

Trap Bar Deadlift: (Off 2” Deficit Mats)
4x5

45 Degree Back Extension <> Single Leg Stiff Leg Dumbbell Deadlift:
4 x 15 <> 4 x 8
Finisher: 10 Min
Leg Curls <> Calf Raises:
2 x 10 each
2 x (Drop Set Hitting 3 Weights Each Exercise)
57
week 3
Warm Up: 15 Min
Banded Crunches:
50 Total Reps
Seated Rows:
3 x 20
Side Raises:
3 x 20
Slight Incline:
3 x 20 (Vary Grips Throughout Reps .. See Video)

Flat Bench Close Grip:
3 - 2 - 1 Progression (Beat Week 1 #’s)

Flat Bench Barbell TUT <> Pull Downs:
3 x 4 Close Grip (4 second Descent .. 2 second Pause on Chest .. explode up) <> 3 x 20
Flat Bench Barbell TUT <> Seated Rows:
Flat Bench Barbell TUT <> Wide Grip Pull Downs:

Flat Bench Dumbbell Press <> Back Flys <> Cable Flys:
3 x 8 <> 3 x 15 <> 3 x (Drop Set Hitting 3 Different Weights for 12 Reps Each)
Finisher: 15 Min
EZ Bar Skull Crushers: (Add Bands if Possible)
3x8
1 x (Drop Set Hitting 3 Different Weights for 12 Reps Each)
V Bar Pushdowns <> Rope Pushdowns:
3 x 12 <> 3 x (Drop Set Hitting 3 Different Weights for 12 Reps Each)
58
Tuesday: Squats
Warm Up: 10 Min
Banded Crunches:
50 Total Reps
3 x 100 ft or 3 x 20
Leg Extension:
3 x 20

Back Squat:
6, 4, 4, 2

Front Squat:
4x4

Leg Extensions <> Step Ups <> Calf Raises:
4 x 12 Each
Finisher: 6 Min
Lunges:
59
Warm Up: 15 Min
3 x 15
Front Raises:
3 x 15
Band Pull Aparts:
3 x 15
3 x 15

Seated Dumbbell Press <> Dumbbell Side Raises:
4 x 15 each

Seated Dumbbell Twist Press <> Barbell Upright Rows:
4 x 10 (4 second Eccentric) <> 4 x 15

Reverse Barbell Curls <> Reverse Dumbbell Curls Chest Supported:
2 x 12 (Close Grip) <> 2 x 12
2 x 12 (Wide Grip) <> 2 x 12
Finisher: 10 Min
Hammer Curls Cross Body <> 1 Arm Preacher Curls:
4 x 10 <> 4 x 12
60
Warm Up: 15 Min
Seated Rows:
3 x 20
Rope Push Downs:
3 x 20
3 x 20
Pull Downs:
3 x 15

Incline Barbell <> Pull Downs: (or Pull Ups)
12, 10, 8, 6 <> 15, 12, 10, 8

Flat Bench Dumbbell <> Seated Rows:
3 x 12 <> 3 x 10
1 x AMRAP (20 Plus Reps) <> 1 x AMRAP (20 Plus Reps)

Cable (or Banded) Crossovers <> Double Underhand Pull Downs:
3 x AMRAP <> 3 x 15
Finisher: 15 Min
EZ Bar Skull Crushers:
3 x 10
1 x (Drop Set Hitting 3 Different Weights for 15 Reps Each Weight)
Reverse Grip Push Downs <> Rope (or Banded) Push Downs:
4 x 15 <> 4 x AMRAP
61
Warm Up: 20 Min
Face Pulls:
3 x 20
3 x 20
Side Raises:
3 x 15
3 x 20

Side Raises <> Shrugs:
20, 15, 12, 10 Each

Dumbbell Twist Press:
2 x (Drop Sets Hitting 4 Weights Each for 10 Reps Each)

Preacher Curls w/ Barbell <> Reverse Preacher Curls w/ Barbell:
4 x 8 Each
Finisher: 15 Min
Side Raises <> Barbell (Or Dumbbell) Curls:
1 x 1 Minute Each
62
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
3 x 20
3 x 100ft or 3 x 20
Stiff Leg Dumbbell:
3 x 15

Sumo Deadlifts:

Standing Good Morning: (Use SS Bar Or Camber Bar if Possible)
4x5

Stiff Leg Dumbbell Deadlift <> Kettlebell or Dumbbell Swings:
4 x 8 <> 4 x 12
Finisher: 15 Min
Banded (or Regular) Leg Curls:
3 x (Drop Sets Hitting 3 Weights 15-20 Reps Each)
63
week 4
Warm Up: 15 Min
Pull Downs:
3 x 20
Face Pulls:
3 x 20
Seated Rows:
3 x 15

Flat Bench Pyramid Method:
10,8,6,4

Incline Barbell Pump Fakes TUT (See video) <> Pull Downs:
3 x 6 (Close Grip) <> 3 x 15
Incline Barbell Pump Fakes TUT <> Wide Grip Seated Rows:
3 x 6 <> 3 x 15

Flat Bench Dumbbell Together <> Face Pulls <> Incline Straight Wrist Flys (see video):
3 x 8 <> 3 x 15 <> 3 x 15
Finisher: 20 Min
Seated Dips:
3 x 15
1 x AMRAP (20 Plus Reps)
OH Tricep Extension <> Tricep Kick Backs <> Rope (or Band) Push Downs:
3 x 8 <> 4 x 12 <> 4 x AMRAP (20 Plus Reps)
64
Tuesday: Squats
Warm Up: 10 Min
Seated Rows:
3 x 15
3 x 100 ft or 3 x 20
Band Crunches:
50 Total Reps
Lunges:
2 x 100ft

Back Squat:
5x5
2 x 10 (Back Down Sets .. TUT 4 Second Descent / 2 Second Pause in Hole)

Pulse Squats:
3x8

Leg Press:
3x8
1 x (Drop Set Hitting 3 More Weights for 10 Reps Each)
Finisher: 10 Min
Leg Extensions:
2 x 1 Minute
Calf Raises:
3 x 15
65
Warm Up: 15 Min
3 x 15
3 x 15
3 x 15
3 x 15

Seated Dumbbell Twist & Press <> Full Extension Front Raises:
4 x 12 <> 4 x 10

Arnold Press:
3 x 8 (1 Drop Set Hitting 4 Total Weights 10 Each Weight)

Upright Rows:
2 x (Drop Sets Hitting 4 Weights for 12 Total Reps Each)
Preacher Curls:
2 x 10
2 x (Drop Sets Hitting 4 Total Weights for x 10 Reps)
Finisher: 10 Min
Incline Alternating Dumbbell Curls:
20, 15, 12, 10
66
Warm Up: 15 Min
Face Pulls:
3 x 20
Side Raises:
3 x 20
Slight Incline:
3 x 20 Vary Grips Throughout Reps
Seated Rows:
3 x 15


Flat Bench Close Grip <> Low Rows (ON MACHINE):
8,6,4,4 <> 4 x 12

Incline Dumbbell Twist <> Pull Downs Behind Head <> 1 arm Seated Row:
4 x 10 <> 4 x 15 <> 4 x 8
Finisher: 15 Min
OH Tricep Part Ways:
3x8
1 x 20 (BURNOUT)
Rope Push Downs:
67
Warm Up: 15 Min
Pull Downs:
3 x 20
3 x 20
3 x 20
3 x 20

Upright Rows <> Side Raises:
20, 15, 12, 10 Each

Dumbbell Press <> Front Raise Full Extension:
15, 12, 10, 8 Each

Chest Supported Twist Curls <> Reverse Grip Preacher Curls:
4 x 12 Each
Finisher: 1 Min
Hammer Curls:
1 x 1 Minute
68
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
50 Total Reps
Step Ups on Bench:
2 x 20 Each Leg
45 Degree Back Extension:
3 x 15

4x3

Stiff Leg Deadlifts:

Seated Good Mornings (Use SS, Camber, Barbell or Dumbbell) <> Leg Curls (OR GHD):
4 x 8 <> 4 x 12
Finisher: 15 Min
45 Degree Extensions <> Banded (or Regular) Leg Curls <> Hip Thrust (Bodyweight TUT:
3 x 15 <> 3 x 12 <> 3 x AMRAP
69
week 5
Warm Up: 15 Min
Band Crunches:
50 Total Reps
Face Pulls:
3 x 20
Seated Rows:
3 x 20
Flat Bench Dumbbell Press:
3 x 20 (Vary Grips Throughout Reps .. See video)

Flat Bench Press:
8,6,4,2

Flat Bench 21’s:
1 Set Close Grip <> Pulldowns x 20
1 Set Regular Grip <> Pulldowns x 20
1 Set Wide Grip <> Pulldowns x 20

Incline Dumbbell Press <> V Bar Pushdown <> Behind the Head Pull Downs:
4 x 8 <> 4 x AMRAP <> 4 x 15
Finisher: 15 Min
Dips:
3x8
1 x AMRAP (20 Plus Reps)
Incline Part Ways <> Double Underhand Pushdowns (See Video):
4 x 12 <> 4 x 15
70
Tuesday: Squats
Warm Up: 10 Min
Banded Crunches:
50 Total Reps
3 x 100 ft or 3 x 20
Leg Extension:
3 x 20

Back Squat:
4x4

Front Squat Pulse Squats:
3x6

Single Leg Press:
3 x 15 Each Leg (Slow & Controlled)
Single Leg Extensions:
x 2 Drop Sets (1 Drop Set = x 20, 15, 12, 10 Reps Each Leg)
Finisher: 6 Min
Lunges:
71
Warm Up: 15 Min
3 x 15
Front Raises:
3 x 15
Band Pull Aparts:
3 x 15
3 x 15

ISO Dumbbell Press <> Upright Rows:
20, 15, 12, 10 Each

Arnold Press <> Side Raises:
4 x 8 <> 4 x 15

Barbell Curls <> Machine Preacher Curls:
15, 12, 10, 8 (4 second Eccentric) <> 15, 12, 10, 8 (4 Second Eccentric)
Finisher: 5 Min
Barbell Curls:
2 x 1 Min
72
Warm Up: 15 Min
Seated Rows:
3 x 20
Rope Push Downs:
3 x 20
3 x 20
Pull Downs:
3 x 15

Incline Barbell <> Pull downs: (or Pull Ups)
10, 8, 6, 4 <> 12, 10, 8, 6

Flat Bench Dumbbell PUMP FAKES <> Seated Rows:
3 x 12 <> 3 x 10
1 x (Drop Set Hitting 3 Weights on EACH Exercise)

Cable (or Banded) Crossovers <> Pull Downs <> Push Ups:
3 x AMRAP <> 3 x 15 <> 3 x AMRAP
Finisher: 15 Min
3 x 10
Seated Dips <> Rope (or Banded) Push Downs:
4 x 15 <> 4 x AMRAP
73
Warm Up: 20 Min
Face Pulls:
3 x 20
3 x 20
Side Raises:
3 x 15
3 x 20

Front Raises <> Neutral Grip Dumbbell Press:
20, 15, 12, 10 Each

Side Raises <> OH Flys:
4 x 12 Each

Preacher Curls:
2 x (Drop Sets Hitting 3 Weights for 12 Reps Each Weight)
Finisher: 3 Min
Force Curls:
2 x 1 Minute
Hammer Curls:
1 x 1 Minute
74
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
3 x 20
3 x 100ft or 3 x 20
Stiff Leg Dumbbell:
3 x 15

(Choose Based on Weakness)
Block Pulls: (Failing at Lockout w/ Good Form)
4x3
OR
Deficit Pulls: (Failing Due to Leg Drive at Bottom)
4x3

Trap Bar Deadlifts:
4x4

Leg Curls: (OR GHD)
2 x 20 (AMRAP)
2 x 10 (TUT .. 4 Second Eccentric / 2 Second Squeeze @ the Top)
2 x 20 (AMRAP)
Finisher: 10 Min
Lunges:
3 x 100ft
75
week 6
Warm Up: 15 Min
Pull Downs:
3 x 20
Rotator Cuff External Rotation:
3 x 20
Seated Rows:
3 x 15

Flat Bench Press:
4x4

Incline Barbell Pump Fakes: “TUT” 4 Second Eccentric, 2 second Pause on Chest
6 Total Sets:
Close Grip 3 x 6 <> Wide Grip Pulldowns 3 x 15
Regular Grip 3 x 6 <> Seated Rows 3 x 15

Flat Bench Dumbbell Press Dumbbell Together <> Seated Dips <> Double Underhand Pull Downs:
3 x 12 <> 3 x 15 <> 3 x 10
Finisher: 15 Min
3x8
1 x 20 (Or AMRAP)
Reverse Grip Skull Crushers <> V Bar Push Downs <> Rope Push Downs:
3 x 15 <> 3 x AMRAP <> 3 x AMRAP
76
Tuesday: Squats
Warm Up: 10 Min
Seated Rows:
3 x 15
3 x 100 ft or 3 x 20
Band Crunches:
50 Total Reps
Lunges:
2 x 100ft

Back Squat:
4x3

Pulse Squats:
4x6

Leg Press: (TUT 4 Second Eccentric):
3 x 10 (Wide)
3 x 10 (Normal)
3 x 10 (Close)
Finisher: 15 Min
Leg Extensions <> Calves:
3 x 15 Each
77
Warm Up: 15 Min
3 x 15
3 x 15
3 x 15
3 x 15

Arnold Press:
4 x 12

Twist Press <> Dumbbell Hang Clean & Press:
4 x 8 each

20, 15, 12, 10
Finisher: 10 Min
Chest Supported Twist Curls <> Chest Supported Reverse Curls:
5 x 12 Each
78
Warm Up: 10 Min
Pulldowns:
3 x 20
Rope Face Pulls:
3 x 20
3 x 20

Flat Bench 2” Closer Than Normal Grip <> Pull Downs: (or Pull Ups):
15, 12, 10, 8 <> 20, 15, 12, 10

Incline Dumbbell Pump Fakes <> Seated Rows <> Dips:
3 x 12 <> 3 x 10 <> 3 x AMRAP

Cable (or Banded) Cross Overs <> Back Flys <> Dips:
Finisher: 15 Min
3 x 10
V Bar Push Downs:
3x8
79
Warm Up: 15 Min
Pull Downs:
3 x 20
3 x 20
3 x 20
3 x 20

Neutral Grip Machine (or Dbell) Press <> Full Extension Front Raise:
20, 15, 12, 10 Each

OH Fly’s <> Upright Rows:
4 x 12 <> 4 x 8

Barbell Curls:
3 x 21’s
Finisher: 15 Min
Preacher Curls <> Alternating Dumbbell Curls:
15, 12, 10, 8
80
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
50 Total Reps
Step Ups on Bench:
2 x 20 Each Leg
3 x 15

Sumo Deadlifts:

Seated Good Mornings:
4x4

Leg Curls: (OR GHD)
4 x 12
1 x (Drop Set Hitting 3 Weights for 12 Reps Each)
Finisher: 10 Min
45 Degree Back Extension: (Use Weight)
1x8
1 x 10
1 x 15
1 x 20 (Drop Set Hitting another x 20 Reps .. 40 Total Reps)
81
week 7
Warm Up: 15 Min
Pull Downs:
3 x 20
Face Pulls:
3 x 20
Seated Rows:
3 x 20

Flat Bench Press:
4x3

Flat Bench 21’s:
1 Set Close Grip <> Pulldowns x 20
1 Set Regular Grip <> Pulldowns x 20
1 Set Wide Grip <> Pulldowns x 20

Incline Dumbbell Press <> Wide Grip Pull Downs <> Cable (Or Band) Crossovers:
3 x 15 <> 3 x 12 <> 3 x AMRAP
Finisher: 15 Min
Dips:
4 x 8 Weighted
1 x AMRAP (20 plus reps)
V Bar Pushdowns <> Back Flys <> Incline Tricep Part Ways:
3 x 15 <> 3 x 15 <> 3 x 12
82
Tuesday: Squats
Warm Up: 10 Min
Banded Crunches:
50 Total Reps
3 x 100 ft or 3 x 20
Leg Extension:
3 x 20

Back Squat:

Goblet Squats:
2 x Drop Set (20,15,12,10 = 1 Drop Set)

20, 15, 12, 10 Each
Finisher: 6 Min
Lunges:
83
Warm Up: 15 Min
3 x 15
Front Raises:
3 x 15
Band Pull Aparts:
3 x 15
3 x 15

2 x (Drop Sets Hitting 4 Weights for x 10 Reps Each)

Front Raise Full Extension <> Side Raises:
4 x 10 <> 4 x 15

Preacher Curls:
3 x (Drop Set Hitting 3 Weights for x 10 Reps Each)
Finisher: 10 Min
Hammer Curls Cross Body <> Machine Preacher Curls:
4 x 10 <> 4 x 15
84
Warm Up: 10 Min
Pulldowns:
3 x 20
3 x 20
Seated Rows:
3 x 15

Flat Bench Wide Grip <> Seated Rows:
12, 10, 8, 6 <> 15, 12, 10, 8

Incline Dumbbell Together <> 1 Arm Dumbbell Rows <> Push Ups:
3 x 12 <> 3 x 10 <> 3 x AMRAP

Cable (or Banded) Cross Overs <> 1 Arm Pull downs <> Dips:
Finisher: 15 Min
Barbell Skull Crushers:
3 x 10
V Bar Push Downs <> Rope Push Downs:
3 x 8 <> 3 x AMRAP
85
Warm Up: 15 Min
Face Pulls:
3 x 20
3 x 20
Side Raises:
3 x 15
3 x 20

Front Raises Full Extension <> Arnold Press:
15, 12, 10, 8 Each

Side Raises <> Twist Curls on Chest Supported Incline Bench:
3 x (Drop Sets Hitting 3 Different Weights for x 10 Reps Each)

4 x 12 <> 4 x 8
Finisher: 10 Min
Barbell Reverse Curls <> Hammer Curls Cross Body:
3 x 20 <> 3 x 10
86
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
3 x 20
3 x 100ft or 3 x 20
Stiff Leg Dumbbell:
3 x 15

3x3

Stiff Leg Deadlift:

Seated Good Mornings <> Leg Curls (OR GHD):
4 x 6 <> 4 x 10
Finisher: 10 Min
Standing on Bench Dumbbell Deadlift (BIG Stretch) <> Kettlebell Swings:
4 x 8 <> 4 x 12
87
week 8
Warm Up: 15 Min
Pull Downs:
3 x 20
Face Pulls:
3 x 20
Seated Rows:
3 x 20

Flat Bench Barbell:
MAX OUT

Incline Dumbbell <> Pull Downs <> Cable (Or Banded) Crossovers:
3 x 15 <> 3 x 15 <> 3 x AMRAP
Finisher: 15 Min
V Bar Push Down <> OH Tricep Part Ways <> Reverse Grip Push Down:
3 x 15 <> 3 x 10 <> 3 x 15
88
Tuesday: Squats
Warm Up: 10 Min
Seated Rows:
3 x 15
3 x 100 ft or 3 x 20
Band Crunches:
50 Total Reps
Lunges:
2 x 100ft

Back Squat:
MAX OUT

3 x 15 Each
Finisher: 15 Min
Lunges:
89
Warm Up: 15 Min
3 x 15
3 x 15
3 x 15
3 x 15

Seated Twist Press:
4x8

Side Raises:
4 x 15
Front Raises Full Extension:
3 x 15

Preacher Curls:
3 x 15
Finisher: 10 Min
Hammer Curls Crossbody:
3 x 15
Chest Supported Twist Curls:
3 x 15
90
Warm Up: 15 Min
Pulldowns:
3 x 20
Side Raises:
3 x 20
Slight Incline:
Seated Rows:
3 x 15


Flat Bench Dumbbell (Use Band Behind Back if Possible) <> Incline Dumbbell Pump Fakes <> Banded or Cable
Cross Overs:
4 x 8 <> 4 x 8 <> 4 x AMRAP

Pull Downs <> Back Fly’s <> Face Pulls:
4 x 10 <> 4 x 15 <> 4 x 15
Finisher: 15 Min
Flat Bench Tricep Part Ways:
3x8
1 x (BURNOUT)
Rope Push Downs:
91
Warm Up: 15 Min
Pull Downs:
3 x 20
3 x 20
3 x 20
3 x 20

Neutral Grip Machine (Or DBell) Press: <> Full Extension Front Raise:
15, 12, 10, 8 Each

Arnold Press:
1 x (Drop Set Hitting 3 Weights)

Preacher Curls:
4 x 10
Finisher: 5 Min
Hammer Curls:
4x8
92
Warm Up: 15 Min
Seated Rows:
3 x 20
Band Crunches:
50 Total Reps
Step Ups on Bench:
2 x 20 Each Leg
3 x 15

Strongest Stance Deadlift:
MAX OUT

4 x 12
Finisher: 10 Min
Leg Curls <> Calf Raises:
4 x 15 each
93
Recommended Meals:
LEAN MASS
Meal 1: Upon Waking Up

3 Whole Eggs
5 Oz Liquid Egg Whites
1 Cup Oatmeal (Dry Measured)
1 Banana
Meal 2: During Day

6 Oz Chicken
8 Oz Sweet Potato
1 Serving Cashews
Meal 3: During Day

6 Oz Chicken
8 Oz White Rice
1 Serving Cashews
Meal 4: Pre-Workout (1-1.5 Hours Before)

6 Oz Chicken
8 Oz White Rice
1 Serving Cashews
Intra Workout:
1 Scoop Karbolyn or 2 Handfuls Of Fruit
Meal 5: Post Workout

10 Oz Steak
10 Oz White Rice
Meal 6: Before Bed

1 Banana
2 Tbsp Peanut Butter
94
Total Calories and Macros
Calories: 4300
Protein: 250g
Carbs: 525g
Fat: 110g
LEAN AND MEAN
Meal 1: Breakfast
½ Cup Dry Measured Oatmeal
4 Eggs
Meal 2: Throughout Day

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
1 Serving Cashews
Meal 3: Throughout Day

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
1 Serving Cashews
Meal 4: Pre Workout

5 Oz Chicken
5 Oz White Rice
2 Servings Broccoli
95
Meal 5: Post Workout
5 Oz Chicken
4 Oz White Rice
1 Banana
Meal 6: Before Bed

2 Scoops Protein
Total Calories and Macros

Protein: 234g
Carbs: 285g
Fats: 69g
Calories: 2700
*Constantly be sipping BCAAs all day - 1.5-2 gallons of water a day
96
Nutrition Programming/Grocery List
Protein:

Chicken Breast:
Serving Size: 4 oz
Protein: 22g
Carbs: 0g
Fats: 3g
Calories: 110

Turkey Breast:
Serving Size: 3 oz
Protein: 17g
Carbs: 0g
Fats: 3g
Calories: 100
Ground Turkey:
Serving Size: 4 oz
Protein: 22g
Carbs: 0g
Fats: 8.5g
Calories: 166
Tilapia:
Serving Size: 4 oz
Protein: 20g
Carbs: 0g
Fats: 2.5g
Calories: 100
97
Salmon:
Serving Size: 4 oz
Protein: 21g
Carbs: 2g
Fats: 1g
Calories: 100
Tuna:
Serving Size: 74g
Protein: 17g
Carbs: 0g
Fat: 0g
Calories: 70
Lean Ground Beef: 90/10

Serving Size: 4 oz
Protein: 23g
Carbs: 0g
Fats: 11g
Calories: 200

Steak:
Serving Size: 3 oz
Protein: 22g
Carbs: 0g
Fats: 15g
Calories: 225

Cottage Cheese: Fat Free
Serving Size: 1/2 cup
Protein: 10g
Carbs: 8g
Fats: 0g
Calories: 95

98
Whole Eggs:
Serving Size: 1 egg
Protein: 6g
Carbs: 0g
Fats: 5g
Calories: 70

Egg Whites:
Serving Size: 3 table spoons
Protein: 5g
Carbs: 0g
Fats: 0g
Calories: 25

Greek Yogurt:
Serving Size: 5 oz
Protein: 15g
Carbs: 15g
Fats: 3g
Calories: 140

Carbohydrates

Brown Rice:
Serving Size: 1 cup cooked
Protein: 5g
Carbs: 46g
Fats: 2g
Calories: 218

99
Sweet Potato:
Serving Size: 4 oz
Protein: 2g
Carbs: 21g
Fats: 0g
Calories: 90

Whole Wheat Pasta:
Serving Size: 1 cup cooked
Protein: 7g
Carbs: 41g
Fats: 1g
Calories: 210

Cream of Wheat:
Serving Size: 6 oz
Protein: 3g
Carbs: 22g
Fats: .5g
Calories: 105

Low Sugar Granola:
Serving Size: 40g
Protein: 6g
Carbs: 18g
Fats: 11g
Calories: 200

Quinoa:
Serving Size: 100g
Protein: 13g
Carbs: 69g
Fats: 6g
Calories: 374

100
Oatmeal:
Serving Size: 4 oz
Protein: 2g
Carbs: 13g
Fats: 1g
Calories: 72

Yams:
Serving Size: 1 yam
Protein: 2g
Carbs: 37g
Fats: 2g
Calories: 158

Red Potato:
Serving Size: 100g
Protein: 2g
Carbs: 16g
Fats: 0g
Calories: 71

Beans:
Serving Size: 1/2 cup
Protein: 7g
Carbs: 22.5g
Fats: 2g
Calories: 70

101
Protein
Eggs
Chicken
Lean Ground Beef (95% or leaner)
Steak (95% or leaner)
Turkey
Deli Ham
Deli Roast Beef
Ground Turkey (95% or leaner)
Salmon
Tuna
Carbohydrates
White Rice
Brown Rice
Sweet Potatoes
Oatmeal
Whole Wheat Bread/Bagels
Ezekiel Bread
Whole Wheat Pasta
Fats
Avocado
Black Beans
Almonds
Cashews
Pecans
Olive Oil
Walnuts
102
Fruits
Apples
Strawberries
Pears
Oranges
Kiwi
Peaches
Bananas
Watermelon
Vegetables
Asparwagus
Peas
Mixed Veggies
Broccoli
Cabbage
Cauliflower
Celery
Collard Greens
Cucumber
Kale
Lettuce
Mushrooms
Salads
Spinach
Green Beans
Corn
Recommended Condiments:
Mrs. Dash
Garlic Powder
Mustard
Hot Sauce
103
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104
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105
Find more programming by
Zach Homol on IronValleyBarbell.net
106
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108

0.2 8 Week Zach Homol Powerbuilding

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0.2 8 Week Zach Homol Powerbuilding

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Who is this programming for?

When 2 or more exercises are performed back

Example: Flat Bench Dumbbell Press

TUT - Time Under Tension

EXAMPLE of working sets: 3, 3, 3,

Monday: Banded Crunches x100 Total

flat bench close grip

flat bench dumbbell

flat bench dumbbell

flat bench dumbbell

flat bench flys

close grip incline

slight incline press

wide grip pulldowns

1 arm seated rows

1 arm dumbbell rows

iso dumbbell press

side raises with

band pull aparts

oh band pull aparts

1 arm preacher curl

hammer curls cross

reverse grip ez bar

v bar push downs

straight bar push

reverse grip push

banded push downs

incline bench tricep

oh tricep part ways

tricep kick backs

trap bar deadlifts

trap bar deadlift -

single leg press

single leg extension

single leg stiff leg

banded leg curls

Main Movement: 15 Min

Main Accessory: 20 Min

Sub Accessory: 15 Min

Main Movement: 20 Min

Main Accessory: 15 Min

Sub Accessory: 15 Min

Main Movement: 15 Min

Main Accessory: 10 Min

Sub Accessory: 10 Min

Main Movement: 15 Min

Main Accessory: 15 Min

Sub Accessory: 15 Min

Main Movement: 10 Min

Main Accessory: 10 Min

Sub Accessory: 10 Min

Main Movement: 20 Min

Main Accessory: 10 Min

Sub Accessory: 15 Min

Main Movement: 15 Min

Main Accessory: 15 Min

Sub Accessory: 15 Min

Main Movement: 20 Min

Main Accessory: 15 Min

Sub Accessory: 15 Min

Main Movement: 15 Min

Main Accessory: 15 Min

Sub Accessory: 15 Min