Bench Press

Overhead Press

Squat

Deadlift

Jung Song-young

good_muscle

굿머슬TV

> **National Team Coaches, IFBB Pros, and Experts Collaborate on the GM369 Powerbuilding Program**

### **Recommended For:**

- Those looking to improve both strength and muscle hypertrophy
- Intermediate to advanced athletes seeking a structured and proven training program
- Individuals focused on enhancing overall strength through the big four lifts (bench press, squat, deadlift, OHP)
- Those who prefer a flexible schedule with 3-day or 4-day split options
- People aiming for consistent growth with a scientifically designed program

### **Program Background**

The GM369 program is a scientifically and systematically designed powerbuilding program, reviewed by experts from various fields, including national team coaches, doctors, IFBB pro bodybuilders, powerlifting coaches and athletes, and training education specialists.

It is designed to achieve the optimal balance between strength and hypertrophy, promoting continuous progress through the principle of progressive overload. The program is centered around the big four lifts, focusing on enhancing overall body strength.

### **Program Details**

- **Duration**: 6 weeks (2 cycles)
- **Structure**: 3-day split, 6 days a week training (4-day split option available)
- **Main Exercises**: Bench press, squat, deadlift, OHP
- **Intensity Adjustment**: 
  - Perform at 90% of 1RM (3 reps), 80% (6 reps), 75% (9 reps)
  - Weekly intensity variations ensure optimal stimulation and recovery
- **Volume**: 
  - Weeks 1-3: Optimized set numbers per body part (e.g., chest/shoulders 18 sets, back 29 sets)
  - Weeks 4-6: Add 1 set to each of the big four lifts for progressive overload
- **Flexibility**: Auxiliary exercises can be modified (maintaining movement direction)
- **Restart Guide**: 
  - Begin anew with an adaptation week after 6 weeks
  - 1RM Increase Guide:
    - Advanced: Upper body (bench, OHP) +3kg, lower body (squat, deadlift) +6kg
    - Intermediate: Upper body +4kg, lower body +8kg
  - Note: Increase based on existing 1RM, not the performed 1RM, when starting a new cycle

### **Coach Introduction**

The GM369 program has been refined with the expertise of:

- Current national weightlifting

GM369

Chest

Back

Shoulders

Legs

Arms

파워, 근력, 근비대 훈련을 파동형 방식으로 조합하여 3개의 파워 훈련, 6회 근력 근비대 복합 훈련, 9회 근비대 훈련을 진행합니다.
프리웨이트 훈련은 RPE를 기반으로 하며, 무게 계산과 머신 운동 실패 지점 도달을 목표로 합니다.

Dumbbell Shoulder Press

Leg Extension

Lying Triceps Extension (Skull Crushers)

Leg Press

Dips

Leg Curl

Pull-ups

Incline Chest Press

Cable Crunch

Wide Grip Lat Pulldown

Incline Dumbbell Press

Hip Abduction (Outer Thigh)

Underhand Lat Pulldown

Dumbbell Side Lateral Raise

Hanging Leg Raise

Single-Arm Dumbbell Row

Barbell Curl

Cable Arm Pulldown

Peck Deck Fly

Barbell Row

Hammer Curl

Dumbbell Kickback

Reverse Peck Deck Fly

Bulgarian Split Squat

Underhand Seated Row

Cable Rope Pushdown

Hip Adduction (Inner Thigh)

Weighted Dips

T-Bar Row

Program Roadmap

Easy-to-follow Video Guides