12 WEEK Powerbuilding
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proceed to the Macro
Calculator Tab.
LBS
KG
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SQUAT
BENCH
DEADLIFT
OHP
WEIGHT TYPE
building Program
LBS
KG
HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender
Weight (lb)
Height (inches)
Age
Your BMR
0
This is the amount of calories you would need
to consume if you were completely inactive.
Your Starting Calories
0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Reduced Calories
0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Increased Calories
0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Increased Calories ++
0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Increased Calories +++
0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Male
Female
SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0
Sets
Movement
Pull Power
Chinup(Add Weight If Needed)
Barbell Row
Wide Grip Pulldown
Barbell Curl
Hammer Curl
Sets
Movement
Lower Hypertrophy
Click To Choose Lift
Stiff Leg Deadlift
Walking Lunge
Superset The Following X4
Leg Curl
Leg Extension
Sets
Movement
Upper Hypertrophy
Sets
DAY 1
Movement
Push Power
Facepull
Close Grip Bench Press
OHP Strict
Skull Crusher
Tricep Pushdown
DAY 2
DL
SQ
bn
OHP
Sets
DAY 3
dl
sq
Movement
Legs Power
Deficit Deadlifts (1-2 Inches)
Pause Squat
Bulgarian Split Squat
Side Plank Each Side
DAY 4
WEEK 1
SQ
BN
BN
BN
6
3
3
3
3
6
5
5
3
3
3
3
3
3
3
3
3
4
Reps %1RM
3
5
8
45sec
75%
68%
8
Reps %1RM
25
3
5
5-8
8
RPE
RPE
8
75%
70%
Reps %1RM
5
8
8
8
8
Reps %1RM
8
7
RPE
8
8
8
8
8
RPE
12
12
12
7
8
8
12
12
8
8
Reps %1RM
RPE
DAY 5
Superset The Following
DB Flat Bench
Close Grip Cable Row
Superset The Following
DB Incline
Chest Supported Row
Superset The Following
Standing DB Press
Lateral Raise
French Press
Superset The Following
DB Upright Row
Tricep Pushdown
Superset The Following
Face Pulls
DB Curl
Pushups
X3
X3
X4
X3
X4
3
12
12
8
8
12
15
8
8
12
15
15
8
8
8
15
15
8
8
30
12
8
8
8
3
4
3
4
Leg Press
Front Squat
Safety Bar Squat
WEEK 2
4
3
3
3
3
Sets
DAY 4
LOAD
LOAD
3
4
3
4
Sets
8
RPE
LOAD
8
78%
73%
Reps %1RM
5
8
8
8
8
Reps %1RM
8
7
RPE
LOAD
8
8
8
8
8
RPE
12
12
12
7
8
8
12
12
8
8
Reps %1RM
Sets
DAY 1
78%
70%
Reps %1RM
25
3
5
5-8
8
LOAD
DAY 2
3
6
5
3
3
Sets
DAY 3
LOAD
Sets
3
5
8
45sec
RPE
RPE
6
5
5
3
Sets
3
6
5
3
3
Sets
DAY 3
DAY 2
LOAD
6
4
4
3
Reps %1RM
LOAD
5
3
3
3
3
Sets
DAY 4
Sets
DAY 1
LOAD
WEEK 3
3
4
3
4
Reps %1RM
3
5
8
45sec
80%
73%
Reps %1RM
25
3
5
5-8
8
80%
75%
Reps %1RM
5
8
8
8
8
Reps %1RM
12
12
12
12
12
LOAD
Sets
Reps %1RM
4
5
12
12
8
8
12
12
4
12
15
8
8
12
15
15
8
8
8
4
3
DAY 5
DAY 5
4
12
15
4
12
15
15
3
15
15
8
8
4
15
15
4
30
12
8
8
8
30
12
EEK 3
WEEK 4
8
RPE
Sets
DAY 1
LOAD
LOAD
8
DAY 2
RPE
8
7
LOAD
8
8
8
8
8
RPE
LOAD
3
6
3
3
3
3
3
3
3
3
Sets
DAY 4
7
8
8
Sets
Sets
DAY 3
RPE
6
3
3
3
3
3
3
4
8
8
RPE
LOAD
Sets
Reps %1RM
3
5
8
45sec
LOAD
83%
75%
8
Reps %1RM
25
3
5
5-8
8
RPE
RPE
LOAD
8
83%
78%
Reps %1RM
5
8
8
8
8
Reps %1RM
8
7
RPE
8
8
8
8
8
RPE
12
10
12
7
8
8
12
12
8
8
Reps %1RM
LOAD
RPE
LOAD
LOAD
3
8
8
12
12
8
8
12
15
8
8
12
15
15
8
8
8
15
15
8
8
30
12
8
8
8
8
8
8
8
8
DAY 5
4
4
3
8
8
4
8
8
8
LBS
KG
SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0
Sets
Movement
Pull Power
DB Row
Pullup
Chest Supported Row
DB Curl
Preacher Curl
Sets
Movement
Lower Hypertrophy
Tempo Squat (5 down, 5 up)
Conv. or Trap Bar Deadlift
Bulgarian Split Squat (Per Leg)
Walking Lunges (Per Leg)
Sets
DAY 1
Movement
Push Power
Facepull
3 Sec Pause Bench
3 Sec Pause Bench
OHP Strict
DB French Press
Close Grip Pushups
DAY 2
DL
bn
bn
ohp
Sets
DAY 3
sq
sq
dl
dl
Movement
Legs Power
Squat
Squat
Pause Deadlift
Pause Deadlift
Walking Lunges
Plank
DAY 4
WEEK 5
1
3
1
3
3
3
3
1
5
5
5
3
Reps %1RM
3
5
3
5
8
60sec
80%
73%
73%
68%
8
Reps %1RM
25
3
3
3
8
RPE
RPE
8
80%
75%
80%
8
8
DL
sq
dl
BN
BN
Movement
3
3
3
3
3
3
3
3
3
Sets
Reps %1RM
8
8
8
8
8
8
8
8
10
Reps %1RM
8
10
12
15
RPE
RPE
50%
55%
Reps %1RM
8
RPE
DAY 5
Upper Hypertrophy
Click To Choose Lift
Close Grip Pulldown
Superset The Following X3
DB Shoulder Press
Facepull
Superset The Following X3
Cable Fly
Pushups
Superset The Following X4
Facepull
Barbell Curl
Dips (Machine or Bodyweight)
3
3
3
10
10
8
8
10
30
8
8
3
15
15
4
30
12
15
8
8
8
Floor Press
Spoto Press
Leg Up Bench Pre
WEEK 6
Sets
DAY 3
LOAD
4
4
3
3
3
Sets
DAY 4
LOAD
LOAD
4
4
3
3
Sets
8
RPE
LOAD
8
83%
78%
83%
8
RPE
LOAD
8
8
8
8
8
8
8
10
Reps %1RM
RPE
Reps %1RM
8
RPE
LOAD
3
1
5
5
3
3
Sets
LOAD
53%
55-60%
1
5
1
5
3
3
Sets
8
8
Reps %1RM
8
10
12
15
Sets
DAY 1
83%
75%
75%
70%
Reps %1RM
25
3
3
3
8
LOAD
DAY 2
3
1
5
5
3
3
3
5
3
5
8
60sec
RPE
DAY 3
Sets
DAY 2
LOAD
1
4
1
4
3
3
Reps %1RM
5
5
3
3
3
Sets
DAY 4
Sets
DAY 1
LOAD
WEEK 7
5
5
3
3
Sets
Reps %1RM
3
5
3
5
8
60sec
85%
78%
78%
73%
Reps %1RM
25
3
3
3
8
85%
80%
83%
Reps %1RM
8
8
8
10
Reps %1RM
8
10
12
15
55%
55-60%
Reps %1RM
10
10
8
8
10
30
8
8
3
15
15
4
5
5
5
DAY 5
DAY 5
4
4
4
10
10
10
30
3
15
15
4
30
12
15
8
8
8
30
12
15
EEK 7
WEEK 8
LOAD
Sets
DAY 1
RPE
8
RPE
LOAD
Sets
DAY 2
8
8
8
LOAD
8
8
8
8
8
LOAD
55-60%
8
RPE
LOAD
3
3
3
3
3
Sets
DAY 4
RPE
3
1
5
5
3
3
Sets
DAY 3
RPE
1
3
1
3
3
3
3
3
3
3
Sets
Reps %1RM
3
5
3
5
8
60sec
8
RPE
LOAD
8
88%
83%
85%
8
8
Reps %1RM
8
RPE
LOAD
8
8
8
8
8
8
8
10
Reps %1RM
8
10
12
15
LOAD
88%
80%
80%
75%
Reps %1RM
25
1
3
3
8
RPE
RPE
LOAD
58%
55-60%
Reps %1RM
8
RPE
LOAD
8
8
3
3
3
DAY 5
8
8
10
10
8
8
10
30
8
8
3
15
15
4
8
8
8
30
12
15
8
8
8
LBS
KG
SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0
Sets
Movement
Pull Power
Barbell Row
Chin Up
Wide Grip Pulldowns
Hammer Curl
Cable Curl
Sets
Movement
Lower Hypertrophy
Squat
Click To Choose Lift
Superset The Following X3
Goblet Squat
Single Leg Hamstring Curl
Sets
DAY 1
Movement
Push Power
Facepull
Bench
Bench
OHP Strict
OHP Strict
Dips
Tricep Pushdown
DAY 2
DL
SQ
bn
bn
ohp
ohp
Sets
DAY 3
sq
sq
dl
dl
Movement
Legs Power
Squat
Squat
Deadlift
Deadlift
Leg Press or Bulgarian
Plank (Add Weight)
DAY 4
WEEK 9
BN
DL
sq
BN
1
6
1
5
3
3
3
1
8
1
6
3
3
3
3
3
3
3
3
3
3
Reps %1RM
1
2
1
2
8
30sec
85%
83%
83%
80%
8
Reps %1RM
25
1
2
1
2
5
10
8
8
8
6
RPE
8
8
8
8
8
10
8
10
Reps %1RM
12
15
RPE
85%
83%
88%
83%
Reps %1RM
8
10
RPE
RPE
60%
8
8
8
BN
BN
DAY 5
bn
Movement
Upper Hypertrophy
Superset The Following
Close Grip
Chest Supported Row
Superset The Following
Dips
Close Grip Pulldowns
Lateral Raise
Superset The Following
Barbell Incline Press
Chest Fly
Superset The Following
DB Curl
DB Skullcrushers
Sets
X3
Reps %1RM
3
8
12
X3
X3
X3
RPE
55%
8
3
8
10
12
8
8
8
12
15
8
8
12
12
8
8
3
3
Stiff Leg DL
Single Leg DB RD
Hip Thrust
DAY 2
DAY 3
DAY 4
5
Movement
Sets
Reps %1RM
RPE
DAY 6
DAY 5
WEEK 10
Sets
DAY 3
LOAD
Sets
DAY 4
LOAD
4
4
3
3
3
4
4
3
8
LOAD
8
RPE
LOAD
8
8
8
8
8
10
8
10
Reps %1RM
RPE
63%
8
8
8
1
6
1
5
3
3
Sets
8
8
6
12
15
RPE
88%
85%
90%
85%
Reps %1RM
8
10
Sets
DAY 1
88%
85%
85%
83%
Reps %1RM
25
1
2
1
2
5
10
LOAD
DAY 2
3
1
8
1
6
3
3
1
2
1
2
8
30sec
RPE
3
1
8
1
6
3
3
Sets
DAY 3
Sets
DAY 2
LOAD
1
6
1
5
3
3
Reps %1RM
LOAD
5
5
3
3
3
Sets
DAY 4
Sets
DAY 1
LOAD
WEEK 11
5
5
3
Reps %1RM
1
2
1
2
8
30sec
90%
88%
88%
85%
Reps %1RM
25
1
2
1
2
5
10
90%
88%
93%
88%
Reps %1RM
6
10
8
10
Reps %1RM
8
10
12
15
65%
LOAD
Sets
Reps %1RM
RPE
LOAD
Sets
4
5
55%
4
8
10
12
8
8
8
3
12
15
8
12
8
DAY 5
8
12
DAY 5
Reps %1RM
5
8
10
12
3
8
8
3
12
15
3
12
12
8
8
12
12
55%
EEK 11
WEEK 12
LOAD
Sets
DAY 1
RPE
8
RPE
LOAD
Sets
DAY 2
8
8
8
8
8
8
8
8
RPE
8
8
8
3
1
5
1
5
3
3
Sets
DAY 3
LOAD
LOAD
3
3
3
3
3
Sets
DAY 4
RPE
1
6
1
5
3
3
3
3
3
Reps %1RM
1
2
1
2
8
30sec
8
LOAD
8
8
8
6
RPE
LOAD
8
8
8
8
8
10
8
10
Reps %1RM
12
15
RPE
93%
90%
95%
90%
Reps %1RM
8
10
LOAD
93%
90%
90%
88%
Reps %1RM
25
1
2
1
2
5
10
RPE
RPE
68%
8
8
8
LOAD
RPE
LOAD
Sets
Reps %1RM
RPE
3
8
12
8
8
8
DAY 5
8
55%
8
5
8
10
12
8
8
8
12
15
8
8
12
12
8
8
3
8
8
3
8
8
LOAD
LBS
KG