Build a Huge Back with 30 minute Power Bodybuilding Workouts!
This program can no longer be started in the app
In AtletIQ it was replaced by a program with the same goal of the same level for gym workouts.
- GoalMass Gain
- LevelExperienced
- WhereGym
- Workouts6
- One workout~31 min
- ForMen
Workout A
6 exercises · ~31 minThe structure as it was in the app. Exercises link to technique, photos and video.
All workouts in the program
6 sessions over ~1.5 weeks, 3–4 per week. The program has been removed from the app, its workouts are no longer run.
Workout intensity
The load of each session: higher means harder. average per round A
hardereasier
Workout number
AtletIQ app
Start “Ninth Wave” in the app
1RM is the weight you can lift once. Enter it for the base exercises and AtletIQ will calculate working weights for all 36 workouts of “Ninth Wave”.
- The weight of every set comes from your 1RM
- All workouts of the program in order, with rest between sets
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
About the program
Powerlifters and bodybuilders are like quarreling brothers. Some differences they can never fully bridge, and yet, for better or worse, they remain closely related. They do many of the same exercises; bodybuilders squat, deadlift, and bench-press, just as powerlifters crank out sets of triceps extensions, barbell rows, and dumbbell flyes for accessory work.
A few bodybuilders — most especially Johnnie Jackson, Stan Efferding, and, in his early years, Ronnie Coleman — have combined powerlifting and bodybuilding to great effect. They’ve ended the tiff and used a lower-rep, power-intense approach to bodybuilding to become both stronger and larger.
ENTER POWER BODYBUILDING
The idea is that prioritizing strength gains, with the big three lifts, will ensure steady progression in both weight on the bar and muscle on your frame. After all, your body is an adaptive organism that naturally resists the change and stress you place on it in the form of weightlifting. So haplessly lifting weights for a generic rep scheme won’t get you too far. Your body will figure it out and stop growing. But slowly and steadily increasing the load you’re lifting on a weekly basis is a new stressor for your body to adapt to.
In addition to focusing on the three power lifts, the other thing that distinguishes power bodybuilding is its emphasis on heavy sets of relatively low reps. Most sets should be in the six- to eight-rep range. Strength is the goal, not the pump, so skip techniques like dropsets and supersets. Instead, rely on forced reps or controlled cheating to eke out another rep or two. Watch power bodybuilders Branch Warren and Jackson charge through a brutal session, and you’ll quickly understand that—on exercises like pulldowns, dumbbell laterals, and EZ-bar curls—they’d rather loosen their form to keep a set going than stay strict and miss out on that extra rep. After all, it’s those extra reps over the course of a workout that are crucial to growth.