POWERBUILDING PROGRAM This is program i used since i was 16 years old,i managed to squat 5 plates for reps without belt,RDL 6 plates for reps,benching 3 plates for reps,best chin up was 3 plates for 8 and dip 5 plates for 6 all naturally at 20 years old of age! DISCLAIMER: im not a medical professional nor am i in any way liable if you get injured from using information from this book and any content i reference. Its a 5 day split done in order: upper lower rest push pull lower rest i will explain progression methods in later pages its flexibile and should give you idea of how it goes W1 Day 1: 3x8x100 kg W2 Day 1: 3x7x102.5 kg W3 Day 1: 3x6x105 kg W4 Day 1: 3x8x102.5 kg The load, reps and volume will fluctuate workout to workout, but the load being used will increase every repeat of the cycle. This is called ‘linear periodization’, meaning that intensity goes up as volume goes down. that up there is one cycle i used to deload after each one but i find it to be very soon,they will be repeated 3 times max which is 9 training weeks followed by a deload week the load can be increased by 2.5 kg / 5 lbs or 5 kg / 10 lbs each week it depends make sure you start at rpe 6-8 so u can have room for progressing,if u hit rpe 10 on week 1 4x6 bench for example you will find yourself needing deload way sooner UPPER WEEK ONE LOWER Bench 4x6 x 80% Weighted Chin Up 3x6 DB incline press 3x12 Cable rows 4x12-15 Skullcrushers 3x8-10 Spider curls 3x12-15 Lateral raises 4x10-12 123 Anywhere St., Any City Squat 3x6 x 75% RDL 3x8 Leg Extensions 3x20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12-15 PULL PUSH Weighted Dip 3x8 Incline BB bench 3x8 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 3x12-15 Deficit Push Up 3x10-20 Weighted Chin Up 3x8 Chest supported rows 3x8-12 iliac lat pulldowns 3x12-15 incline curls 3x8-10 hammer curls 3x10-12 rear delts 3x20 LOWER Squat 3x8 x 70% RDL 3x10 Bulgarian Split Squats 2x8 Hyperextensions 3x20 calves/tibia raises 3x20-30 weighted hip flexor raises 4x20 WEEK TWO UPPER +123-456-7890 Bench 4x5 x 82.5% Weighted Chin Up 3x5 DB incline press 3x10 Cable rows 4x10-15 Skullcrushers 3x8-10 Spider curls 3x12-15 Lateral raises 4x10-12 LOWER 123 Anywhere St., Any City Squat 3x5 x 77.5% RDL 3x7 Leg Extensions 3x20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PUSH PULL Weighted Dip 3x7 Incline BB bench 3x7 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 3x12-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x7 Chest supported rows 3x8-12 iliac lat pulldowns 3x12-15 incline curls 3x8-10 hammer curls 3x10-12 rear delts 3x20 LOWER Squat 3x7 x 72.5% RDL 3x9 Bulgarian Split Squats 2x8 Hyperextensions 3x20 calves/tibia raises 3x20-30 weighted hip flexor raises 4x20 WEEK THREE UPPER LOWER Bench 4x4 x 85% Weighted Chin Up 3x4 DB incline press 3x8 Cable rows 4x10-15 Skullcrushers 3x8-10 Spider curls 4x10-12 Lateral raises 4x10-12 Squat 3x4 x 80% RDL 3x6 Leg Extensions 3x20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PUSH PULL Weighted Dip 3x6 Incline BB bench 3x6 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 3x12-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x6 Chest supported rows 3x8-12 iliac lat pulldowns 3x12-15 incline curls 3x8-10 hammer curls 3x10-12 rear delts 3x20 LOWER Squat 3x6 x 75% RDL 3x8 Bulgarian Split Squats 2x8 Hyperextensions 3x20 calves/tibia raises 3x20-30 weighted hip flexor raises 4x20 WEEK FOUR UPPER LOWER 123 Anywhere St., Any City hello@reallygreatsite.com Bench 4x6 Weighted Chin Up 3x6 DB incline press 3x11 Cable rows 4x10-15 Skullcrushers 3x8 Spider curls 4x10-12 Lateral raises 4x10-12 Squat 3x6 RDL 3x8 Leg Extensions 3x20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PUSH PULL Weighted Dip 3x8 Incline BB bench 3x8 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 3x10-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x8 Chest supported rows 3x8-12 iliac lat pulldowns 3x12-15 incline curls 3x8-10 hammer curls 3x10-12 rear delts 3x20 LOWER Squat 3x8 RDL 3x10 Bulgarian Split Squats 2x8 Hyperextensions 3x20 calves/tibia raises 3x20-30 weighted hip flexor raises 4x20 WEEK FIVE UPPER LOWER Bench 4x5 Weighted Chin Up 3x5 DB incline press 3x10 Cable rows 4x10-15 Skullcrushers 3x8-10 Spider curls 4x10-12 Lateral raises 4x10-12 Squat 3x5 RDL 3x7 Leg Extensions 3x20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 123 Anywhere St., Any City PUSH PULL Weighted Dip 3x7 Incline BB bench 3x7 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 4x10-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x7 Chest supported rows 3x8-12 iliac lat pulldowns 3x10-12 incline curls 3x8-10 hammer curls 3x10-12 rear delts 3x20 LOWER Squat 3x7 RDL 3x9 Bulgarian Split Squats 3x8-10 Hyperextensions 3x15 calves/tibia raises 3x20-30 weighted hip flexor raises 4x20 WEEK SIX UPPER LOWER hello@reallygreatsite.com Bench 4x4 Weighted Chin Up 3x4 DB incline press 3x9 Cable rows 4x10-15 Skullcrushers 3x8 Spider curls 4x10-12 Lateral raises 4x10-12 PUSH 123 Anywhere St., Any City Squat 3x4 RDL 3x6 Leg Extensions 4x15-20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PULL Weighted Chin Up 3x6 Weighted Dip 3x6 Chest supported rows Incline BB bench 3x6 3x8-10 DB shoulder press 3x10-12 iliac lat pulldowns 3x10-12 Lateral Raises 3x15-20 Dual rope pullovers 1x20 Triceps Pushdowns 4x10-15 incline curls 3x8-10 Deficit banded hammer curls 3x10-12 Push Up 3x10-20 rear delts 4x20 LOWER Squat 3x6 RDL 3x8 Bulgarian Split Squats 3x8-10 Hyperextensions 3x15 calves/tibia raises 3x20-30 weighted hip flexor raises 3x15 WEEK SEVEN UPPER +123-456-7890 Bench 4x5 82.5% Weighted Chin Up 3x5 DB incline press 3x10 Cable rows 4x10-15 Skullcrushers 3x8 Spider curls 4x10-12 Lateral raises 4x10-12 LOWER 123 Anywhere St., Any City Squat 3x5 x 82.5% RDL 3x6 Leg Extensions 4x15-20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PUSH PULL Weighted Dip 3x7 Incline BB bench 3x7 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 4x-10-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x8 Chest supported rows 4x8-10 iliac pulldowns 3x10-15 Dual rope pullovers 1x20 incline curls 3x8-10 hammer curls 3x10-12 rear delts 4x20 LOWER Squat 3x7 x 72.5% RDL 3x8 Bulgarian Split Squats 3x8-10 Hyperextensions 3x15 calves/tibia raises 3x20-30 weighted hip flexor raises 3x15 WEEK EIGHT UPPER 123 Anywhere St., Any City LOWER Bench 4x4 x 85% Weighted Chin Up 3x4 DB incline press 3x9 Cable rows 4x10-15 Skullcrushers 3x8-10 Spider curls 4x10-12 Lateral raises 4x10-12 Squat 3x4 x 85% RDL 3x5 Leg Extensions 4x15-20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PUSH PULL Weighted Dip 3x6 Incline BB bench 3x6 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 5x10-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x7 Chest supported rows 4x8-10 iliac lat pulldowns 3x10 Dual rope pullovers 1x20 incline curls 3x8-10 hammer curls 3x10-12 rear delts 4x20 LOWER Squat 3x6 x 75% RDL 3x7 Bulgarian Split Squats 3x8-10 Hyperextensions 3x15 calves/tibia raises 3x20-30 WEEK NINE UPPER +123-456-7890 Bench 4x3 87.5% Weighted Chin Up 3x3 DB incline press 3x6-8 Cable rows 4x10 Skullcrushers 3x8-10 Spider curls 4x10-12 Lateral raises 4x10-12 LOWER 123 Anywhere St., Any City Squat 3x3 x 87.5% RDL 3x4 Leg Extensions 5x15-20 Leg Curls 3x10-12 calves/tibia raises 3x15-20 garhammer raises 3x12 PUSH PULL Weighted Dip 3x5 Incline BB bench 3x5 DB shoulder press 3x10-12 Lateral Raises 3x15-20 Triceps Pushdowns 5x10-15 Deficit banded Push Up 3x10-20 Weighted Chin Up 3x6 Chest supported rows 4x8-10 iliac lat pulldowns 3x10 Dual rope pullovers 1x20 incline curls 3x8-10 hammer curls 3x10-12 rear delts 4x20 LOWER Squat 3x5 x 77.5% RDL 3x6 Bulgarian Split Squats 3x8-10 Hyperextensions 3x15 calves/tibia raises 3x20-30 WEEK TEN DELOAD +123-456-7890 hello@reallygreatsite.com 123 Anywhere St., Any City UPPER LOWER Bench 2x3 Weighted Chin Up 2x4 DB incline press 2x8 Cable rows 2x10 Skullcrushers 2x10 Spider curls 2x12 Lateral raises 2x10 Squat 2x3 RDL 2x6 Leg Extensions 2x15 Leg Curls 2x12 calves 2x20 UPPER LOWER Dip 2x6 Chin Up 2x8 Incline BB bench 2x6 Chest Supported Rows 2x10 DB shoulder press 2x10 Incline curls 2x10 Lateral raises 2x15 Squat 2x6 RDL 2x4 Bulgarians 2x8 Hyperextensions 2x20 calves 2x20 upper lower rest upper lower rest rest If you did lets say 3x8 100 3x7 105 3x6 110 hello@reallygreatsite.com 123 Anywhere St., Any City 2x6 100 (deload week) new cycle starts 5 heavier so 3x8 105 3x7 110 and so on Your deload week will be half volume 3x8 will become 2x6 and load for 2x6 will be used from 3x8,if you find urself needing deload sooner then go for it,i can push myself for 9 weeks before needing one Double Progression Method 40 lbs 14, 13, 12 40 lbs 14, 14, 12 40 lbs 14, 14, 13 40 lbs 15, 15, 14 40 lbs 15, 15, 15 40 lbs 12 12 (deload) 45 lbs 13, 12, 12 This is example of it,if u are given 3x12-15 you use weight until you can do 3x15 and then add 5 lbs or 2.5 kg and go back to bottom rep range which is 12,you can see deload week weight is same its just about half volume you reduce one set and do bottom rep range on deload which is like 2x12 This wave loading progression can also be used with the “hypertrophy rep range” of 8–12, and in this case, you reduce the reps hello@reallygreatsite.com 123 Anywhere St., Any City by 2 rather than 1 each week. So for example, you would do a week of 12’s, 10’s, and then 8’s while increasing the load 5 lb to 10 lb each week (in most cases I would recommend 5 lb). example DB incline press 3x12 with 40s 3x10 with 45s 3x8 with 50s you can repeat next wave/cycle with same 8-12 rep range and add 5 to 3x12 so now you start 3x12 with 45s... or you can decrease by 1 rep so reps decrease over week for example now you have 7-11 rep range,lets say this is after first wave now you start 3x11 with 45s instead of 3x10 like you did in first wave second week,now it goes like this 3x11 with 45s 3x9 with 50s 3x7 with 55s and so on,i hope this makes sense,i always start higher after deload week and slowly decrease and up intesity this program contains elements of DUP and Linear Periodization and Block periodiation because you will have diferent sets reps in each block DIPS Dips are performed on parallel bars or a dip station with added weight.if you really cant do dips due to injury feel free to do Bench on that day with sets x reps listed for dips just then put incline BB bench on upper and DB icnline bench on push right after bench Chin Ups if you cant do over 5 reps on chins then do lat pulldowns on pull day and on upper just do 3x5 bw and add 2.5 kg then do 3x4 and follow progression method or follow double progression method,it doesnt matter if you cant do alot weighted because you still start 3x8 bw on pull and its first exercise in a day,this program should anyway make you much stronger on chins DB shoulder press on push,do it on a 65 degree bench and incline BB on a 30 degree bench also incline DB on upper 30 degree angle bench too incline curls at 60 or 65 Horizontal Pulls aka Rows on upper go for a cable row with any attachment u like i personally use this one if you dont have it use straight bar with D handles on it or just straight bar just stay away from classic narrow D handles you will be working more biceps than ur mid back and lats On Pull day where it says chest supported rows go for Incline rows i personally did that exercise for years but if u have access to seal row that works too,you can also do machine supported row from your gym,t bar chest supported rows also are great Triceps on upper skullcrushers are done with EZ bar i personally did it for years on and off but you can also Anywhere St., Any City do it+123-456-7890 with dumbbells they 123 work just fine on push do pushdowns with 2 ropes or if your gym doesnt have it use 1 rope as single arm pushdowns thats what i do atm,if you use one rope for both arms you will limit ROM Biceps on upper go for spider curls i find them to be great accessory for Chin Ups,you can also do preacher curls if you want they both train short head. on pull incline curls are performed on 60-65 degree bench Deficit Push Ups do them on top of bumpers or box anything that can make it deficit i use parallel bars i recommend doing them Banded,with band around your back,if not strong enough for banded do normal deficit push ups,when you hit 3x15 easily add band On Lower where it says calves/tibia raises it means after your set of calves you do tibia raises its superset for all sets 123 Anywhere St., Any City hip flexor raises canhello@reallygreatsite.com be done in many diferent ways i personally attach weights with mini band to feet and i stand on top of bumpers and i raise my leg up up,training hip flexors is very underated it improved my RDLs alot For a deload if you want you can take it 4th week and just follow progression scheme after where you add 2.5 kg or 5kg on lift 110 lbs 8, 8, 8 115 lbs 7, 7, 7 120 lbs 6, 6, 6 110 lbs 6, 6 (deload) 115 lbs 8, 8, 8 dont use any caffeine on a deload and get plenty rest CONGRATULATIONS You have made it to the end i hope you make plenty Hypertrophy and Strenght gains using this program
