16WEEK-POWERBUILDING
WEEK1:FOUNDATION
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
2
2
2
2
2
2
2
Reps
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
55%
60%
60%
40%
RPE
-
Journal
Movement
Sets
2
2
2
2
2
Reps
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
5
5
5
5
%1RM
70%
70%
70%
RPE
8
-
Journal
Movement
Sets
2
2
2
2
2
Reps
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
Journal
Sets
3
3
3
5
3
3
Reps
7
7
7
3
7
45 sec
%1RM
55%
50%
55%
65%
-
RPE
10
-
Journal
Superset x2
DB Shoulder Press
Wide Grip Pulldown
Superset x2
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x2
DB French Press
Hammer Curl
Deficit Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x2
Close Grip Pulldown
Skull Crusher
Superset x2
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x2
Barbell Rows
Rope Tricep Pushdown
Superset x2
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK2
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
2
2
2
2
2
2
2
Reps
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
57.5%
62.5%
62.5%
42.5%
RPE
-
Journal
Movement
Sets
2
2
2
2
2
Reps
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
5
5
5
5
%1RM
72.5%
72.5%
72.5%
RPE
8
-
Journal
Movement
Sets
2
2
2
2
2
Reps
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
Journal
Sets
3
3
3
5
3
3
Reps
7
7
7
3
7
45 sec
%1RM
57.5%
52.5%
52.5%
67.5%
-
RPE
10
-
Journal
Superset x2
DB Shoulder Press
Wide Grip Pulldown
Superset x2
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x2
DB French Press
Hammer Curl
Deficit Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x2
Close Grip Pulldown
Skull Crusher
Superset x2
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x2
Barbell Rows
Rope Tricep Pushdown
Superset x2
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK3
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
2
2
2
2
2
2
2
Reps
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
60%
65%
65%
45%
RPE
-
Journal
Movement
Sets
2
2
2
2
2
Reps
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
5
5
5
5
%1RM
75%
75%
75%
RPE
8
-
Journal
Movement
Sets
2
2
2
2
2
Reps
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
Journal
Sets
3
3
3
5
3
3
Reps
7
7
7
3
7
45 sec
%1RM
60%
55%
55%
70%
-
RPE
10
-
Journal
Superset x2
DB Shoulder Press
Wide Grip Pulldown
Superset x2
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x2
DB French Press
Hammer Curl
Deficit Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x2
Close Grip Pulldown
Skull Crusher
Superset x2
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x2
Barbell Rows
Rope Tricep Pushdown
Superset x2
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
WEEK4
Movement
Sets
2
2
2
2
2
2
2
Reps
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
62.5%
67.5%
67.5%
47.5%
RPE
-
Journal
Movement
Sets
2
2
2
2
2
Reps
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
5
5
5
5
%1RM
77.5%
77.5%
77.5%
RPE
8
-
Journal
Movement
Sets
2
2
2
2
2
Reps
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
Journal
Sets
3
3
3
5
3
3
Reps
7
7
7
3
7-10
45 sec
%1RM
62.5%
57.5%
57.5%
72.5%
-
RPE
8
-
Journal
Superset x2
DB Shoulder Press
Wide Grip Pulldown
Superset x2
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x2
DB French Press
Hammer Curl
Deficit Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x2
Close Grip Pulldown
Skull Crusher
Superset x2
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x2
Barbell Rows
Rope Tricep Pushdown
Superset x2
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK5
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
8
8
8
8
%1RM
55%
65%
65%
45%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
%1RM
-
RPE
9
9
9
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
4
4
5-8
4
%1RM
72.5%
72.5%
72.5%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
12
12
12
12
12
10-15
12
%1RM
-
RPE
9
9
9
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
5
5
5
2
7-10
45 sec
%1RM
65%
55%
65%
65%
-
RPE
9
-
Journal
Superset x4
DB Shoulder Press
Close Grip Pulldown
Superset x4
DB Row
French Press
DB Lateral Raise
Superset x4
DB Skull Crusher
DB Curl
Superset x4
Rope Tricep Pushdown
Barbell Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Wide Grip Pulldown
JM Press
Superset x4
Barbell Row
One Arm Cable Tricep Pushdown
Hammer Curl
Superset x4
Machine Row
Preacher Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x4
Chest Supported Row
Barbell Skull Crusher
Superset x4
Pullup (Use assistance if needed)
Incline DB Tricep Extension
DB Hammer Curl
Superset x 4
Close Grip Pushups
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK6
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
8
8
8
8
%1RM
57.5%
67.5%
67.5%
47.5%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
%1RM
-
RPE
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
4
4
5-8
4
%1RM
75%
75%
75%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
12
12
12
12
12
10-15
12
%1RM
-
RPE
9
9
9
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
5
5
5
2
7-10
45 sec
%1RM
67.5%
57.5%
67.5%
67.5%
-
RPE
9
-
Journal
Superset x4
DB Shoulder Press
Close Grip Pulldown
Superset x4
DB Row
French Press
DB Lateral Raise
Superset x4
DB Skull Crusher
DB Curl
Superset x4
Rope Tricep Pushdown
Barbell Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Wide Grip Pulldown
JM Press
Superset x4
Barbell Row
One Arm Cable Tricep Pushdown
Hammer Curl
Superset x4
Machine Row
Preacher Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x4
Chest Supported Row
Barbell Skull Crusher
Superset x4
Pullup (Use assistance if needed)
Incline DB Tricep Extension
DB Hammer Curl
Superset x 4
Close Grip Pushups
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK7
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
8
8
8
8
%1RM
60%
70%
70%
50%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
%1RM
-
RPE
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
4
4
5-8
4
%1RM
77.5%
77.5%
77.5%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
12
12
12
12
12
10-15
12
%1RM
-
RPE
9
9
9
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
5
5
5
2
7-10
45 sec
%1RM
70%
60%
70%
70%
-
RPE
9
-
Journal
Superset x4
DB Shoulder Press
Close Grip Pulldown
Superset x4
DB Row
French Press
DB Lateral Raise
Superset x4
DB Skull Crusher
DB Curl
Superset x4
Rope Tricep Pushdown
Barbell Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Wide Grip Pulldown
JM Press
Superset x4
Barbell Row
One Arm Cable Tricep Pushdown
Hammer Curl
Superset x4
Machine Row
Preacher Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x4
Chest Supported Row
Barbell Skull Crusher
Superset x4
Pullup (Use assistance if needed)
Incline DB Tricep Extension
DB Hammer Curl
Superset x 4
Close Grip Pushups
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK8
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
8
8
8
8
%1RM
62.6%
72.5%
72.5%
52.5%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
10
10
10
10
10
10
10
%1RM
-
RPE
8
8
8
9
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
4
4
5-8
4
%1RM
80%
80%
80%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
12
12
12
12
12
10-15
12
%1RM
-
RPE
9
9
9
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
5
5
5
2
7-10
45 sec
%1RM
72.5%
62.5%
72.5%
72.5%
-
RPE
9
-
Journal
Superset x4
DB Shoulder Press
Close Grip Pulldown
Superset x4
DB Row
French Press
DB Lateral Raise
Superset x4
DB Skull Crusher
DB Curl
Superset x4
Rope Tricep Pushdown
Barbell Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Wide Grip Pulldown
JM Press
Superset x4
Barbell Row
One Arm Cable Tricep Pushdown
Hammer Curl
Superset x4
Machine Row
Preacher Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x4
Chest Supported Row
Barbell Skull Crusher
Superset x4
Pullup (Use assistance if needed)
Incline DB Tricep Extension
DB Hammer Curl
Superset x 4
Close Grip Pushups
Cable Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK9:DELOAD
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
5
5
5
5-8
%1RM
65%
65%
65%
45%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
8
10
Journal
Movement
Sets
5
5
3
5
Reps
2
2
5-8
2
%1RM
80%
80%
80%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
4
4
4
2
7-10
45 sec
%1RM
70%
70%
70%
80%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Close Grip Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK10:STRENGTH
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
8
8
Journal
Movement
Sets
4
4
4
3
Reps
5
5
5
5-8
%1RM
67.5%
67.5%
67.5%
47.5%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
8
10
Journal
Movement
Sets
5
5
3
5
Reps
2
2
5-8
2
%1RM
82.5%
82.5%
82.5%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
4
4
4
5
3
3
Reps
4
4
4
2
7-10
45 sec
%1RM
72.5%
72.5%
72.5%
82.5%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK11
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
9
9
Journal
Movement
Sets
5
5
5
3
Reps
5
5
5
5-8
%1RM
70%
70%
70%
50%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
9
10
Journal
Movement
Sets
5
5
3
5
Reps
2
2
5-8
2
%1RM
85%
85%
85%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
5
5
5
5
3
3
Reps
4
4
4
2
7-10
45 sec
%1RM
75.0%
75.0%
75.0%
85.0%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK12:STRENGTHPEAK
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
9
9
Journal
Movement
Sets
2
2
2
3
Reps
5
5
5
5-8
%1RM
72.5%
72.5%
72.5%
50%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
9
10
Journal
Movement
Sets
5
5
3
5
Reps
2
2
5-8
2
%1RM
87.5%
87.5%
87.5%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
4
4
4
2
7-10
45 sec
%1RM
77.5%
77.5%
77.5%
87.5%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK13:FOUNDATION
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
8
8
8
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
55%
65%
65%
45%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
8
8
8
9
10
Journal
Movement
Sets
3
3
3
3
Reps
6
6
5-8
6
%1RM
72.5%
72.5%
72.5%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
8
8
8
3
7-10
45 sec
%1RM
65%
55%
65%
65%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK14
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
57.5%
67.5%
67.5%
47.5%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
9
9
9
9
10
Journal
Movement
Sets
3
3
3
3
Reps
6
6
5-8
6
%1RM
75%
75%
75%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
8
8
8
3
7-10
45 sec
%1RM
67.5%
57.5%
67.5%
67.5%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK15
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
8
8
8
8
8
8
9
9
9
Journal
Movement
Sets
3
3
3
3
Reps
10
10
10
10
%1RM
60%
70%
70%
50%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
8
8
9
9
9
9
10
Journal
Movement
Sets
3
3
3
3
Reps
6
6
5-8
6
%1RM
77.5%
77.5%
77.5%
RPE
8
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
8
8
8
9
9
9
10
Journal
Sets
3
3
3
5
3
3
Reps
8
8
8
3
7-10
45 sec
%1RM
70%
60%
70%
70%
-
RPE
8
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks
16WEEK-POWERBUILDING
WEEK16
DAY 5
DAY 4
DAY 3
DAY 2
DAY 1
Movement
Sets
4
4
4
4
4
4
4
4
4
Reps
12
12
12
12
12
12
12
12
12
%1RM
-
RPE
9
9
9
9
9
9
9
9
9
Journal
Movement
Sets
4
4
4
4
Reps
10
10
10
10
%1RM
60%
70%
70%
50%
RPE
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
8
8
8
8
8
8
8
%1RM
-
RPE
9
9
9
9
9
9
10
Journal
Movement
Sets
4
4
4
4
Reps
6
6
5-8
6
%1RM
77.5%
77.5%
77.5%
RPE
9
-
Journal
Movement
Sets
4
4
4
4
4
4
4
Reps
15
15
15
15
15
15
15
%1RM
-
RPE
9
9
9
9
9
9
10
Journal
Sets
4
4
4
5
3
3
Reps
8
8
8
3
7-10
45 sec
%1RM
70%
60%
70%
72.5%
-
RPE
9
-
Journal
Superset x4
DB Shoulder Press
Wide Grip Pulldown
Superset x4
Cable Row
Cable Tricep Pushdown
DB Lateral Raise
Superset x4
DB French Press
Hammer Curl
Superset x4
DB Tricep Extension
DB Supinated Curl
Pause Deadlift
Squat
Bench
Stiff Leg Deadlift
Superset x4
Close Grip Pulldown
Skull Crusher
Superset x4
Chest Supported Row
One Arm Cable Tricep Pushdown
Barbell Curl
Superset x4
DB Row
Preacher Curl
Squat
Bench
Incline Bench
Overhead Press
Superset x4
Barbell Row
Rope Tricep Pushdown
Superset x4
Chin Up (Use assistance if needed)
Decline Tricep Extension
Cable Curl
Superset x 4
Dips
DB Incline Curl
DAY 6
Movement
Squat
Pause Squat
Bench
Deadlifts
Hamstring Curl / Glute Ham Raise
Planks