Saiyan
powerbuilding
training program
5 D AY S T R E N G T H
BASED PROGRAM
MATTHEW
KIDO

Saiyan Powerbuilding Training Program by Matthew Kido
© 2015 by Matthew Kido
All rights reserved. No portion of this book may be reproduced,
distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical
methods, without the prior written permission of the author, except
as permitted by U.S. copyright law. For permission requests, email:
support@saiyanarmy.com
Published in the United States by Saiyan LLC
111 Hekili St. Ste A#2305
Kailua, HI 96734
www.SaiyanArmy.com
2
INTRODUCTION
INTRODUCTION
This program is designed to help you build power in your
major compound lifts that you choose, and build muscle
utilizing the hypertrophy work later in the week.
Using my fifteen years of training, this Saiyan Powerbuilding
Program has a great mix of powerlifting and bodybuilding
and is the most fun program I’ve ever done.
table of contents
Getting Started
Training Routine
Phase 1
Phase 2
Phase 3
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8
11
14
3
f or
your
sa f ety
for your safety
Please read below the following questions prior to beginning this
program. If you answer “Yes” to any, please consult a physician before
attempting the program.
• Have you ever had either high or low blood pressure and/or high
cholesterol levels?
• Have you ever had a stroke?
• Is there a history of heart disease in your immediate family (before
the age of 55)?
• Have you ever had a heart attack?
• Do you suffer from chest pains?
• Do you often feel faint and have spells of severe dizziness?
• Have you ever had a seizure (fit)?
• Have you ever had asthma, chronic bronchitis or any other chest
ailments?
• Do you suffer from severe headaches or migraines?
• Have you ever had any muscle, joint or bone illnesses or injuries
(including your back)?
• Do you have any muscle, joint or bone problems that affect you
now?
• Are you pregnant?
Neither Matthew Kido nor Saiyan LLC are responsible for any injuries,
illnesses, diseases or any other health problems suffered by customers
who purchase any training programs.
4
getting
started
getting started
The first thing you’ll need to do is establish a “Training Max” (TM). To do
this, you’ll need to figure out a weight that you can do for a 3-rep max, then
subtract that by 10 lbs. Starting lighter is highly recommended as your body
will need time to acclimate to this new program.
If you’re unsure how to perform a certain exercise, I recommend utilizing
YouTube to find a high rated video - there will be thousands that will help you
perfect your form.
Remember: form over weight, always.
If your gym doesn’t have a certain machine, you may use another machine
that hits the same part of the muscle. All exercises are customizable to your
body and needs. All working sets use the same weight. Increase weight as
your strength increases. If you fail on a weight, either decrease the weight
or keep it the same. Training Max’s increase by 5-10 lb after all 3 phases are
completed without failure. If you do fail, redo the cycle at the same training
max.
Feel free to customize the big compound movements (Squat, Bench, Overhead
Press, Deadlift) and change them to fit your need and goals.
5
getting
started
warm up
Before every workout, be sure to foam roll and warm up properly. Watch my videos below on how to warm up your upper body and
lower body.
6
getting
started
rest times
Rest times should be 2-5 minutes on your heavy compound movements and 1-2 minutes on your accessory exercises. Feel free to super
set if you’re short on time.
sleep
Make sure you’re getting an ideal 8 hours of sleep at night and are staying
properly hydrated throughout the day. If you aren’t recovering in time
due to lack of sleep, you should either lower the volume or take an extra
day off to recover.
dieting tips
As far as your diet goes, if you want to make ideal strength gains, make
sure your body is in a caloric surplus and a lean bulking phase (gaining
about 0.25 to 1 lb. a week).
ab program
Ab work can be done on your days off or after you complete your workouts. Aim to hit abs 2-3 times a week. Perform the following ab exercise as a
super set, which means 1 set = hanging leg raises, ball crunches, bicycles.
EXERCISE
SETS X REPS
Hanging leg raises
3 x as many reps as possible
Ball crunches
3 x as many reps as possible
Bicycles
3 x as many reps as possible
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phase
1
phase 1
day 1: upper power
EXERCISE
SETS X REPS
Bench press - use 70% of your TM (TM x 0.7)
4x6
Bench press - drop weight by 20%
2 x 8-10 (dynamic)
T-bar rows
5x5
Dumbbell shoulder press
4 x 10
Weighted or machine pull ups
5x5
Weighted dips
4 x 6-8
Dumbbell bicep curls
5x5
Revese pec deck machine
3 x 10
day 2: lower power
EXERCISE
SETS X REPS
Squats - use 70% of your TM
4x6
Squats - drop weight by 20%
2 x 8-10 (dynamic)
Romanian or stiff legged deadlifts
3 x 6-8
Stiff legged leg press
(start with your weaker leg)
Lying hamstring curls
4 x 10 each leg
Standing calf raise machine
4 x 10 (last set drop
Seated calf machine
3 x 15
4 x 10
set to failure)
8
phase
1
day 3: rest
day 4: pull hypertrophy
EXERCISE
SETS X REPS
Bent over rows
4x8
Weighted pull ups
4x8
T-bar row machine or low row machine
3 x 12
Close grip pull downs
3 x 15
1 arm dumbbell rows
3 x 15
Straight bar curls
3 x 10
Dumbbell hammer curls
3 x 20
day 5: push hypertrophy + heavy shoulders
EXERCISE
SETS X REPS
Overhead press - use 70% of your TM
4x6
Overhead press - drop weight by 20%
2 x 8-10
Incline dumbbell bench press
4 x 10
Cable or dumbbell side lateral raises
4 x 20
Close grip bench
3 x 10
Cable or machine chest flys
3 x 15
Tricep push downs
3 x 20
Face pulls
4 x 15
9
phase
1
day 6: lower hypertrophy + heavy deadlifts
EXERCISE
SETS X REPS
Deadlifts - use 70% of TM
4x6
Deadlifts - drop weight by 20%
2 x 8-10 (dynamic)
Leg press close stance
3 x 10 each
Leg press wide stance
Leg extensions
3 x 20
Seated hamstring curls
3 x 20
Standing calf machine
4 x 10 (last set drop
Seated calf machine
3 x 20
super set
set to failure)
day 7: rest
10
phase
2
phase 2
day 8: upper power
EXERCISE
SETS X REPS
Bench press - use 75% of your TM
5x5
Bench press - drop weight by 20%
2 x 8-10 (dynamic)
T-bar rows
5x5
Dumbbell shoulder press
4 x 10
Weighted pull ups or machine pull ups
5x5
Weighted dips
4 x 6-8
Dumbbell bicep curls
5x5
Reverse pec deck machine
3 x 10
day 9: lower power
EXERCISE
SETS X REPS
Squats - use 75% of your TM
5x5
Squats - drop weight by 20%
2 x 8-10 (dynamic)
Romanian or stiff legged deadlifts
3 x 6-8
Single legged leg press (start with weaker leg)
4 x 10 each leg
Lying hamstring curls
4 x 10
Standing calf raise machine
4 x 10 (last set drop
Seated calf machine
set to failure)
3 x 15
11
phase
2
day 10: rest
day 11: pull hypertrophy
EXERCISE
SETS X REPS
Bent over rows
4x8
Weighted pull ups
4x8
T-bar row machine or low row machine
3 x 12
Close grip pull downs
3 x 15
1 arm dumbbell rows
3 x 15
Straight bar curls
3 x 10
Dumbbell hammer curls
3 x 20
day 12: push hypertrophy + heavy shoulders
EXERCISE
SETS X REPS
Overhead press - use 75% of your TM
5x5
Overhead press - drop weight by 20%
2 x 8-10
Incline dumbbell bench press
4 x 10
Cable or dumbbell side lateral raises
4 x 20
Close grip bench
3 x 10
Cable or machine chest flys
3 x 15
Tricep push downs
3 x 20
Face pulls
4 x 15
12
phase
2
day 13: lower hypertrophy + heavy deadlifts
EXERCISE
SETS X REPS
Deadlifts - use 75% of TM
5x5
Deadlifts - drop weight by 20%
2 x 8-10 (dynamic)
Leg press close stance
3 x 10 each
Leg press wide stance
Leg extensions
3 x 20
Seated hamstring curls
3 x 20
Standing calf machine
4 x 10 (last set drop
Seated calf machine
3 x 20
super set
set to failure)
day 14: rest
13
phase
3
phase 3
day 15: upper power
EXERCISE
SETS X REPS
Bench press - use 80% of your TM
7x4
Bench press - drop weight by 20%
2 x 8-10 (dynamic)
T-bar rows
5x5
Dumbbell shoulder press
4 x 10
Weighted pull ups or machine pull ups
5x5
Weighted dips
4 x 6-8
Dumbbell bicep curls
5x5
Reverse pec deck machine
3 x 10
day 16: lower power
EXERCISE
SETS X REPS
Squats - use 80% of your TM
7x4
Squats - drop weight by 20%
2 x 8-10 (dynamic)
Romanian or stiff legged deadlifts
3 x 6-8
Single legged leg press (start with weaker leg)
4 x 10 each leg
Lying hamstring curls
4 x 10
Standing calf raise machine
4 x 10 (last set drop
Seated calf machine
set to failure)
3 x 15
14
phase
3
day 17: rest
day 18: pull hypertrophy
EXERCISE
SETS X REPS
Bent over rows
4x8
Weighted pull ups
4x8
T-bar row machine or low row machine
3 x 12
Close grip pull downs
3 x 15
1 arm dumbbell rows
3 x 15
Straight bar curls
3 x 10
Dumbbell hammer curls
3 x 20
day 19: push hypertrophy + heavy shoulders
EXERCISE
SETS X REPS
Overhead press - use 80% of your TM
7x4
Overhead press - drop weight by 20%
2 x 8-10
Incline dumbbell bench press
4 x 10
Cable or dumbbell side lateral raises
4 x 20
Close grip bench
3 x 10
Cable or machine chest flys
3 x 15
Tricep push downs
3 x 20
Face pulls
4 x 15
15
phase
3
day 20: lower hypertrophy + heavy deadlifts
EXERCISE
SETS X REPS
Deadlifts - use 80% of TM
7x4
Deadlifts - drop weight by 20%
2 x 8-10 (dynamic)
Leg press close stance
3 x 10 each
Leg press wide stance
Leg extensions
3 x 20
Seated hamstring curls
3 x 20
Standing calf machine
4 x 10 (last set drop
Seated calf machine
3 x 20
super set
set to failure)
day 21: rest
deload week (optional)
Common signs it’s time to deload:
• Are your joints aching?
• Is your recovery time slowing down and are you constantly sore?
• Are you not getting a pump in at the gym?
If the answer is yes, it’s probably time to deload. Go by feel but remember,
injuries are the number one way to slow down or go backwards in progress.
During a deload week, do the same workout but decrease all weights by
50%. Focus on perfecting your form and lifting the weights expolisvely. After your deload week, repeat Phase 1 from the beginning and keep
going!
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