20-15-10-5 Powerlifting Program


Ideal for good quality muscle building and force production, the 20-15-10-5 powerlifting protocol stimulates both types of hypertrophy to ensure size and strength come as one. The 4 day split is ideal for sports performance too.

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20-15-10-5 Powerlifting Program

The 20-15-10-5 protocol is one of my absolute favourites for muscle growth and ‘the pump.’

Stimulating both types of hypertrophy (sarcoplasmic and myofibrillar) leaves nothing to chance when it comes to size and strength.

As it’s primarily a powerlifting program, the bodybuilding accessories focus on:

  1. Triceps
  2. Back
  3. Shoulders 

This is designed to perfectly complement the core powerlifting lifts.

The 4 day a week training split leaves room for sport and additional cardio. If you’re looking for a tough, but flexible program to complement your additional activities, then this is it.

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