Fill in the RED CELLS and proceed to
the Macro Calculator Tab.
ENTER MAXES HERE
LBS
KG
SQUAT
300
BENCH
400
DEADLIFT
500
OHP
150
WEIGHT TYPE
LBS
LBS
KG
HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender
Weight (lb)
Height (inches)
Age
Male
Your BMR
1808
200
66
31
This is the amount of calories you would need to
consume if you were completely inactive.
Your Starting Calories
3073
Protein (grams)
200 g
Carbs (grams)
366 g
Fat (grams)
90 g
Reduced Calories
2892
Protein (grams)
200 g
Carbs (grams)
321 g
Fat (grams)
90 g
Increased Calories
3218
Protein (grams)
200 g
Carbs (grams)
402 g
Fat (grams)
90 g
Increased Calories ++
3375
Protein (grams)
200 g
Carbs (grams)
441 g
Fat (grams)
90 g
Increased Calories +++
3567
Protein (grams)
200 g
Carbs (grams)
489 g
Fat (grams)
90 g
Male
Female
12-WEEK POWERBU
WEEKS 01-04
WEEK 01
MOVEMENT
dl
sq
DL
SQ
bn
OHP
D1
LEGS
POWER
D2
PUSH
POWER
D3
PULL
POWER
SETS X REPS
%1RM
RPE
Deficit Deadlifts (1-2 inches)
6 x3
75%
Pause Squat
3 x5
68%
Bulgarian Split Squat (per leg)
3 x8
Side Plank Each Side
3 x 45sec
Facepull
3 x 25
Close Grip Bench Press
6 x3
75%
OHP Strict
5 x5
70%
Skull Crusher
5 x 5-8
@8
Tricep Pushdown
3 x8
@7
Chinup (add weight if needed)
3 x5
@8
Barbell Row
3 x8
@8
Wide Grip Pulldown
3 x8
@8
Barbell Curl
3 x8
@8
@8
@8
SQ
BN
BN
D4
LOWER
HYPER
BN
D5
UPPER
HYPER
Hammer Curl
3 x8
@8
Click To Choose Lift
3 x 12
@7
Stiff Leg Deadlift
3 x 12
@8
Walking Lunges (per leg)
3 x 12
@8
Superset the following:
4x
Leg Curl
12
@8
Leg Extension
12
@8
DB Flat Bench
12
@8
Close Grip Cable Row
12
@8
DB Incline
12
@8
Chest Supported Row
15
@8
Superset the following:
12
@8
Lateral Raise
15
@8
French Press
15
@8
DB Upright Row
15
@8
Tricep Pushdown
15
@8
Face Pulls
30
@8
DB Curl
12
@8
Superset the following:
Superset the following:
superset the following:
Superset the following:
Superset the following:
Pushups
3x
3x
4x
3x
4x
@8
Leg Press
Front Squat
Safety Bar Squat
POWERBUILDING TRAINING 2.0
WEEK 02
LOAD
375
205
MOVEMENT
D1
LEGS
POWER
D2
300
105
PUSH
POWER
D3
PULL
POWER
SETS X REPS
%1RM
Deficit Deadlifts (1-2 inches)
6 x3
78%
Pause Squat
4 x5
70%
Bulgarian Split Squat (per leg)
4 x8
Side Plank Each Side
3 x 45sec
Facepull
3 x 25
Close Grip Bench Press
6 x3
78%
OHP Strict
5 x5
73%
Skull Crusher
3 x 5-8
Tricep Pushdown
3 x8
Chinup (add weight if needed)
4 x5
Barbell Row
3 x8
Wide Grip Pulldown
3 x8
Barbell Curl
3 x8
D4
LOWER
HYPER
D5
UPPER
HYPER
Hammer Curl
3 x8
Click To Choose Lift
3 x 12
Stiff Leg Deadlift
4 x 12
Walking Lunges (per leg)
3 x 12
Superset the following:
4x
Leg Curl
12
Leg Extension
12
Superset the following:
4x
DB Flat Bench
12
Close Grip Cable Row
12
Superset the following:
4x
DB Incline
12
Chest Supported Row
15
Superset the following:
4x
Standing DB Press
12
Lateral Raise
15
French Press
15
Superset the following:
3x
DB Upright Row
15
Tricep Pushdown
15
Superset the following:
4x
Face Pulls
30
DB Curl
12
Pushups
WEEK 03
RPE
LOAD
390
210
@8
D1
LEGS
POWER
D2
@8
310
110
@8
MOVEMENT
PUSH
POWER
@7
@8
@8
@8
@8
D3
PULL
POWER
SETS X REPS
Deficit Deadlifts (1-2 inches)
6 x3
Pause Squat
5 x5
Bulgarian Split Squat (per leg)
5 x8
Side Plank Each Side
3 x 45sec
Facepull
3 x 25
Close Grip Bench Press
6 x3
OHP Strict
5 x5
Skull Crusher
3 x 5-8
Tricep Pushdown
3 x8
Chinup (add weight if needed)
5 x5
Barbell Row
3 x8
Wide Grip Pulldown
3 x8
Barbell Curl
3 x8
@8
@7
@8
@8
D4
LOWER
HYPER
Hammer Curl
3 x8
Click To Choose Lift
3 x 12
Stiff Leg Deadlift
4 x 12
Walking Lunges (per leg)
3 x 12
Superset the following:
4x
@8
Leg Curl
12
@8
Leg Extension
12
D5
@8
@8
UPPER
HYPER
Superset the following:
5x
DB Flat Bench
12
Close Grip Cable Row
12
Superset the following:
4x
@8
DB Incline
12
@8
Chest Supported Row
15
Superset the following:
4x
@8
Standing DB Press
12
@8
Lateral Raise
15
@8
French Press
15
Superset the following:
3x
@8
DB Upright Row
15
@8
Tricep Pushdown
15
Superset the following:
4x
@8
Face Pulls
30
@8
DB Curl
12
@8
Pushups
WEEK 04
%1RM
RPE
LOAD
80%
400
73%
220
@8
D1
LEGS
POWER
D2
@8
80%
320
75%
115
@8
MOVEMENT
PUSH
POWER
@7
@8
@8
@8
@8
D3
PULL
POWER
SETS X
Deficit Deadlifts (1-2 inches)
6x
Pause Squat
3x
Bulgarian Split Squat (per leg)
3x
Side Plank Each Side
3x
Facepull
3x
Close Grip Bench Press
6x
OHP Strict
3x
Skull Crusher
3x
Tricep Pushdown
3x
Chinup (add weight if needed)
3x
Barbell Row
3x
Wide Grip Pulldown
3x
Barbell Curl
3x
@8
@7
@8
@8
D4
LOWER
HYPER
Hammer Curl
3x
Click To Choose Lift
3x
Stiff Leg Deadlift
3x
Walking Lunges (per leg)
3x
Superset the following:
4x
@8
Leg Curl
@8
Leg Extension
D5
@8
@8
UPPER
HYPER
Superset the following:
3x
DB Flat Bench
Close Grip Cable Row
Superset the following:
@8
DB Incline
@8
Chest Supported Row
Superset the following:
@8
Standing DB Press
@8
Lateral Raise
@8
French Press
Superset the following:
@8
DB Upright Row
@8
Tricep Pushdown
Superset the following:
@8
Face Pulls
@8
DB Curl
@8
Pushups
4x
4x
3x
4x
REPS
%1RM
RPE
LOAD
3
83%
415
5
75%
225
8
@8
45sec
25
@8
3
83%
330
5
78%
115
5-8
@8
8
@7
5
@8
8
@8
8
@8
8
@8
8
@8
12
@7
10
@8
12
@8
12
@8
12
@8
12
@8
12
@8
12
@8
15
@8
12
@8
15
@8
15
@8
15
@8
15
@8
30
@8
12
@8
@8
12-WEEK POWERB
WEEKS 05-08
WEEK 05
MOVEMENT
sq
sq
dl
D1
LEGS
POWER
dl
DL
bn
bn
D2
PUSH
POWER
ohp
D3
PULL
POWER
SETS X REPS
%1RM
RPE
Squat
1 x3
80%
Squat
3 x5
73%
Pause Deadlift
1 x3
73%
Pause Deadlift
3 x5
68%
Walking Lunges (per leg)
3 x8
Plank
3 x 60sec
Facepull
3 x 25
3 Sec Pause Bench
1 x3
80%
3 Sec Pause Bench
5 x3
75%
OHP Strict
5 x3
80%
DB French Press
3 x8
@8
Close Grip Pushups
3x
@8
DB Row
3 x8
@8
Pullup
3x
@8
@8
@8
PULL
POWER
sq
dl
D4
LOWER
HYPER
BN
D5
UPPER
HYPER
Chest Supported Row
3 x8
@8
DB Curl
3 x8
@8
Preacher Curl
3 x 10
@8
Tempo Squat (5 down, 5 up)
3 x8
50%
Conv. or Trap Bar Deadlift
3 x 10
55%
Bulgarian Split Squat (per leg)
3 x 12
Walking Lunges (per leg)
3 x 15
Click To Choose Lift
3 x 10
@8
Close Grip Pulldown
3 x 10
@8
Superset the following:
3x
@8
DB Shoulder Press
10
@8
Facepull
30
@8
Superset the following:
3x
Cable Fly
15
Pushups
15
Superset the following:
4x
Facepull
30
@8
Barbell Curl
12
@8
Dips (Machine or Bodyweight)
15
@8
Floor Press
Spoto Press
Leg Up Bench Press
POWERBUILDING TRAINING 2.0
WEEK 06
LOAD
240
220
365
MOVEMENT
D1
LEGS
POWER
340
D2
320
300
PUSH
POWER
120
D3
PULL
POWER
SETS X REPS
%1RM
Squat
1 x3
83%
Squat
4 x5
75%
Pause Deadlift
1 x3
75%
Pause Deadlift
4 x5
70%
Walking Lunges (per leg)
3 x8
Plank
3 x 60sec
Facepull
3 x 25
3 Sec Pause Bench
1 x3
83%
3 Sec Pause Bench
5 x3
78%
OHP Strict
5 x3
83%
DB French Press
3 x8
Close Grip Pushups
3x
DB Row
4 x8
Pullup
4x
PULL
POWER
150
275
D4
LOWER
HYPER
D5
UPPER
HYPER
Chest Supported Row
3 x8
DB Curl
3 x8
Preacher Curl
3 x 10
Tempo Squat (5 down, 5 up)
4 x8
53%
Conv. or Trap Bar Deadlift
4 x 10
55-60%
Bulgarian Split Squat (per leg)
3 x 12
Walking Lunges (per leg)
3 x 15
Click To Choose Lift
4 x 10
Close Grip Pulldown
4 x 10
Superset the following:
4x
DB Shoulder Press
10
Facepull
30
Superset the following:
3x
Cable Fly
15
Pushups
15
Superset the following:
4x
Facepull
30
Barbell Curl
12
Dips (Machine or Bodyweight)
15
WEEK 07
RPE
LOAD
250
MOVEMENT
D1
SETS X REPS
Squat
1 x3
Squat
5 x5
Pause Deadlift
1 x3
Pause Deadlift
5 x5
Walking Lunges (per leg)
3 x8
Plank
3 x 60sec
Facepull
3 x 25
3 Sec Pause Bench
1 x3
3 Sec Pause Bench
5 x3
OHP Strict
5 x3
@8
DB French Press
3 x8
@8
Close Grip Pushups
3x
DB Row
5 x8
Pullup
5x
225
375
LEGS
POWER
350
@8
D2
@8
330
310
PUSH
POWER
125
@8
@8
D3
PULL
POWER
PULL
POWER
@8
Chest Supported Row
3 x8
@8
DB Curl
3 x8
@8
Preacher Curl
3 x 10
Tempo Squat (5 down, 5 up)
5 x8
Conv. or Trap Bar Deadlift
5 x 10
Bulgarian Split Squat (per leg)
3 x 12
Walking Lunges (per leg)
3 x 15
Click To Choose Lift
5 x 10
Close Grip Pulldown
5 x 10
Superset the following:
5x
160
@8
@8
@8
D4
LOWER
HYPER
D5
UPPER
HYPER
@8
DB Shoulder Press
10
@8
Facepull
30
Superset the following:
3x
Cable Fly
15
Pushups
15
Superset the following:
4x
@8
Facepull
30
@8
Barbell Curl
12
@8
Dips (Machine or Bodyweight)
15
WEEK 08
%1RM
RPE
LOAD
85%
255
78%
235
78%
390
73%
365
MOVEMENT
D1
SETS X
Squat
1x
Squat
3x
Pause Deadlift
1x
Pause Deadlift
3x
Walking Lunges (per leg)
3x
Plank
3x
Facepull
3x
3 Sec Pause Bench
1x
3 Sec Pause Bench
5x
OHP Strict
5x
@8
DB French Press
3x
@8
Close Grip Pushups
3x
DB Row
3x
Pullup
3x
LEGS
POWER
@8
D2
@8
85%
340
80%
320
83%
125
@8
@8
PUSH
POWER
D3
PULL
POWER
PULL
POWER
@8
Chest Supported Row
3x
@8
DB Curl
3x
@8
Preacher Curl
3x
Tempo Squat (5 down, 5 up)
3x
Conv. or Trap Bar Deadlift
3x
Bulgarian Split Squat (per leg)
3x
Walking Lunges (per leg)
3x
Click To Choose Lift
3x
Close Grip Pulldown
3x
Superset the following:
3x
55%
165
55-60%
@8
@8
@8
D4
LOWER
HYPER
D5
UPPER
HYPER
@8
DB Shoulder Press
@8
Facepull
Superset the following:
3x
Cable Fly
Pushups
Superset the following:
@8
Facepull
@8
Barbell Curl
@8
Dips (Machine or Bodyweight)
4x
REPS
%1RM
RPE
LOAD
3
88%
265
5
80%
240
3
80%
400
5
75%
375
8
@8
60sec
25
@8
1
88%
350
3
83%
330
3
85%
130
8
@8
@8
8
@8
@8
8
@8
8
@8
10
@8
8
58%
10
55-60%
12
175
@8
15
10
@8
10
@8
10
@8
30
@8
15
15
30
@8
12
@8
15
@8
12-WEEK POWERB
WEEKS 09-12
WEEK 09
MOVEMENT
SETS X REPS
%1RM
Squat
1 x1
85%
Squat
6 x2
83%
Deadlift
1 x1
83%
Deadlift
5 x2
80%
Leg Press or Bulgarian
3 x8
Plank (Add Weight)
3 x 30sec
Facepull
3 x 25
Bench
1 x1
85%
Bench
8 x2
83%
ohp
OHP Strict
1 x1
88%
ohp
OHP Strict
6 x2
83%
Dips
3 x5
@8
Tricep Pushdown
3 x 10
@8
sq
sq
dl
D1
LEGS
POWER
dl
DL
SQ
bn
bn
BN
D2
PUSH
POWER
RPE
@8
@8
D3
PULL
POWER
sq
D4
LOWER
HYPER
BN
D5
bn
UPPER
HYPER
Barbell Row
3 x6
@8
Chin Up
3x
@8
Wide Grip Pulldowns
3 x 10
@8
Hammer Curl
3 x8
@8
Cable Curl
3 x 10
@8
Squat
3 x8
Click To Choose Lift
3 x 10
Superset the following:
3x
60%
@8
Goblet Squat
12
@8
Single Leg Hamstring Curl
15
@8
Superset the following:
3x
Close Grip Bench
8
Chest Supported Row
12
@8
Dips
8
@8
Close Grip Pulldowns
10
@8
Lateral Raise
12
@8
Barbell Incline Press
12
@8
Chest Fly
15
@8
DB Curl
12
@8
DB Skullcrushers
12
@8
Superset the following:
Superset the following:
Superset the following:
55%
3x
3x
3x
Stiff Leg DL
Single Leg DB RDL
Hip Thrust
Movement
Sets
Reps
%1RM
RPE
POWERBUILDING TRAINING 2.0
WEEK 10
LOAD
SETS X REPS
%1RM
Squat
1 x1
88%
Squat
6 x2
85%
Deadlift
1 x1
85%
Deadlift
5 x2
83%
Leg Press or Bulgarian
3 x8
Plank (Add Weight)
3 x 30sec
Facepull
3 x 25
Bench
1 x1
88%
Bench
8 x2
85%
130
OHP Strict
1 x1
90%
125
OHP Strict
6 x2
85%
Dips
3 x5
@8
Tricep Pushdown
3 x 10
@8
255
250
415
MOVEMENT
D1
LEGS
POWER
400
D2
340
330
PUSH
POWER
RPE
@8
@8
D3
PULL
POWER
180
D4
LOWER
HYPER
D5
220
UPPER
HYPER
Barbell Row
4 x6
@8
Chin Up
4x
@8
Wide Grip Pulldowns
3 x 10
@8
Hammer Curl
3 x8
@8
Cable Curl
3 x 10
@8
Squat
4 x8
Click To Choose Lift
4 x 10
Superset the following:
3x
63%
@8
Goblet Squat
12
@8
Single Leg Hamstring Curl
15
@8
Superset the following:
4x
Close Grip
8
Chest Supported Row
12
@8
Dips
8
@8
Close Grip Pulldowns
10
@8
Lateral Raise
12
@8
Barbell Incline Press
12
@8
Chest Fly
15
@8
DB Curl
12
@8
DB Skullcrushers
12
@8
Superset the following:
Superset the following:
Superset the following:
55%
4x
3x
3x
WEEK 11
LOAD
SETS X REPS
%1RM
Squat
1 x1
90%
Squat
6 x2
88%
Deadlift
1 x1
88%
Deadlift
5 x2
85%
Leg Press or Bulgarian
3 x8
Plank (Add Weight)
3 x 30sec
Facepull
3 x 25
Bench
1 x1
90%
Bench
8 x2
88%
135
OHP Strict
1 x1
93%
130
OHP Strict
6 x2
88%
Dips
3 x5
@8
Tricep Pushdown
3 x 10
@8
265
255
425
MOVEMENT
D1
LEGS
POWER
415
D2
350
340
PUSH
POWER
RPE
@8
@8
D3
PULL
POWER
190
D4
LOWER
HYPER
D5
220
UPPER
HYPER
Barbell Row
5 x6
@8
Chin Up
5x
@8
Wide Grip Pulldowns
3 x 10
@8
Hammer Curl
3 x8
@8
Cable Curl
3 x 10
@8
Squat
5 x8
Click To Choose Lift
5 x 10
Superset the following:
3x
65%
@8
Goblet Squat
12
@8
Single Leg Hamstring Curl
15
@8
Superset the following:
5x
Close Grip
8
Chest Supported Row
12
@8
Dips
8
@8
Close Grip Pulldowns
10
@8
Lateral Raise
12
@8
Barbell Incline Press
12
@8
Chest Fly
15
@8
DB Curl
12
@8
DB Skullcrushers
12
@8
Superset the following:
Superset the following:
Superset the following:
55%
5x
3x
3x
WEEK 12
LOAD
SETS X REPS
%1RM
Squat
1 x1
93%
Squat
6 x2
90%
Deadlift
1 x1
90%
Deadlift
5 x2
88%
Leg Press or Bulgarian
3 x8
Plank (Add Weight)
3 x 30sec
Facepull
3 x 25
Bench
1 x1
93%
Bench
5 x2
90%
140
OHP Strict
1 x1
95%
130
OHP Strict
5 x2
90%
Dips
3 x5
@8
Tricep Pushdown
3 x 10
@8
270
265
440
MOVEMENT
D1
LEGS
POWER
425
D2
360
350
PUSH
POWER
RPE
@8
@8
D3
PULL
POWER
195
D4
LOWER
HYPER
D5
220
UPPER
HYPER
Barbell Row
3 x6
@8
Chin Up
3x
@8
Wide Grip Pulldowns
3 x 10
@8
Hammer Curl
3 x8
@8
Cable Curl
3 x 10
@8
Squat
3 x8
Click To Choose Lift
3 x 10
Superset the following:
3x
68%
@8
Goblet Squat
12
@8
Single Leg Hamstring Curl
15
@8
Superset the following:
3x
Close Grip
8
Chest Supported Row
12
@8
Dips
8
@8
Close Grip Pulldowns
10
@8
Lateral Raise
12
@8
Barbell Incline Press
12
@8
Chest Fly
15
@8
DB Curl
12
@8
DB Skullcrushers
12
@8
Superset the following:
Superset the following:
Superset the following:
55%
5x
3x
3x
LOAD
280
270
450
440
370
360
145
135
205
220