A balanced powerbuilding program for both strength and hypertrophy!

Hello! I'm Ha-ram Oh, a natural bodybuilder and trainer running Fitness 247.

Progressive overload is essential for building your body. However, many people become obsessed with weight increases while focusing solely on progressive overload. This often leads to injuries and poor muscle growth relative to the weights being used.

To address this issue, I created a powerbuilding program that combines the benefits of Y3T and strength linear periodization training programs to achieve both strength and hypertrophy from a bodybuilding perspective.

Recommended for:

• Those who don't want to focus exclusively on either strength or hypertrophy
• Those seeking balanced growth in both muscle mass and performance

6-Day Routine

• Monday: Lower Body (Posterior)
• Tuesday: Push - Chest, Shoulders, Triceps
• Wednesday: Pull - Back, Rear Deltoids
• Thursday: Lower Body (Anterior)
• Friday: Push - Chest, Shoulders, Triceps
• Saturday: Pull - Back, Rear Deltoids
• Sunday: 🌴Rest

12-Week Program in 3 Blocks

[Block 1] 75% Intensity / 10 reps

• Week 1 - Weight adaptation week
• Week 2 - Main weight week
• Week 3 - Main weight week
• Week 4 - All-out week

[Block 2] 85% Intensity / 6 reps

• Week 5 - Weight adaptation week
• Week 6 - Main weight week
• Week 7 - Main weight week
• Week 8 - All-out week

[Block 3] 93% Intensity / 3 reps

• Week 9 - Weight adaptation week
• Week 10 - Main weight week
• Week 11 - Main weight week
• Week 12 - All-out week

Important Notes

• All-out weeks replace deloading with 3 days of training and 4 days of complete rest
• If you succeed in your top set for main lifts, increase weight by 2.5kg next week
• Next block weight adjustments are based on progress from the first block
• Pull exercises focus on various movement patterns and RPE rather than specific weight percentages
• Recalculate 1RM after each block based on progress for the next block

Coaching Experience

Awards

• ICN Korea World Championship Bodybuilding Grand Prix
• ICN Korea World Championship Classic Physique Grand Prix
• NPC Natural Bodybuilding Grand Prix and others

Certifications

• Level 2 Sports Instructor (Bodybuilding)
• Fitness Certificate 3 (Australian International Trainer Qualification)
• Fitness Certificate 4 (Australian International Personal Trainer Qualification)
• KAOSA Sports Nutrition Trainer