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PRIME Powerbuilding Program
Enter your 1 Rep Max (1RM) for the following lifts:
Squat
lbs
Day 1
Bench Press
lbs
Day 2
Deadlift
lbs
Day 3
Overhead Press
lbs
Day 4
Day 5
Accessory Exercises
Pause Squat
Squat Variations
Front Squat
Box Squats
Incline Bench Press
Bench Press Variations
Decline Bench Press
Dumbbell Press
Romanian Deadlift
Straight Leg Deadlift
Deadlift Variations
Deficit Deadlift
Rack Pull
Sumo Deadlift
Front Squats
Lunges
Compound Leg Accessory
Leg Press
Hack Squats
Quad Accessory
Leg Extensions
Leg Curls
Hamstring/Glute Accessory
Romanian Deadlifts
Calf Raises (Seated)
Calf Accessory
Calf Raises (Straight Leg)
Incline Press (DB/BB/M)
Decline Press (DB/BB/M)
Chest Accessory
Flat Press (DB/M)
Chest Flies
Workout
Legs
Push
Pull
Shoulders
Rest
Powerlift
Squat
Bench Press
Deadlift
Overhead Press
Rest
While your major compound lifts for this program will be calculated based
on your 1RM, all accessory/hypertrophy work will be self-calculated based
on an RPE scale. RPE (Rating of Percieved Exertion) is a rating scale for the
intensity of a set of an exercise performed. RPE values range from 1 to 10,
and generally the rating value represents 10 - n where n = how many
more reps you could've done to failure. For example, if you perform a set
of 6 reps with a weight that you could've gotten 9 reps at max effort, you
have a remainder of 3 reps in the tank. So you would rate that set at an
RPE of 10 - 3 = 7.
Lift
1+ Reps Completed @ 95% New 1RM
Squat
2
5 lbs
Bench Press
3
10 lbs
Deadlift
2
5 lbs
Overhead Press
1
0 lbs
These are your new calculated 1RM weights for the next
cycle of 4 rounds based on your performance during the
third round 1+ set. If you did not perform more than 1
repetition, repeat with the same 1RM for another cycle.
Tricep Accessory
Vertical Pull Accessory
Horizontal Pull Accessory
Bicep Accessory
Delt Accessory
Overhead Extention (French)
Frontal Extention (Skullcrusher)
Downward Extension (Pushdown)
Pull-Ups
Pulldowns (M/C)
Face Pulls
Bent-over Rows (BB/DB)
Rows (C/M)
Face Pulls
Curls (DB/EZ/C)
Hammer Curls (DB/C)
Preacher Curls
Concentrated Curls
High Side Cable Curls
Front Delt Raise
Side Delt Raise
Rear Delt Raise
Trap Shrugs
Face Pulls
The goal of this program is to strenghten your Squat, Bench Press, and Deadlift, and Overhead Press, and to effectively build more muscle in the process. This
training program will follow a 4 day split followed by a single rest day. Each training day focuses on strengthening one specific powerlift, and building up the
associated muscle group. The strength program willconsist of a 4 round cycle following a typical 5/3/1 rep scheme in which the first round calls for sets of 5
repetitions up 85% of 1RM to work more volume into the lift, the second round calls for sets of 3 repetitions up tp 90% of 1RM to build a strength base for low
repetitions, and the third round calls for sets of 5, 3, 2, and 1+ at 95% of your 1RM as a test of strength for which to base the next cycle on. The 4th round is taken
as a deload to prepare yourself for the next cycle, working with only 70% of your 1RM . Note that the last set of each powerlift is denoted with a +. + indicates
that you should perform as many reps as you can to near failure. Your 1RM for the next cycle should be based on the calculated 1RM for your 1+ set during the
3rd round of the cycle. You can run this program for as many cycles as you enjoy, and as long as it serves you.
am will be calculated based
will be self-calculated based
ion) is a rating scale for the
values range from 1 to 10,
- n where n = how many
ample, if you perform a set
n 9 reps at max effort, you
u would rate that set at an
The typical workout in this program will begin with one of the major powerlifts, where
the strength focus will follow a basic progressive overloading scheme. After the
powerlift, a single variation exercise will be performed to translate more training time
into strengthening the major lift. Finally, the rest of the workout will be focused on
hypertrophy and pump training with accessory movements in the 8-15 rep range. This
combination of strength training and high volume work should provide an optimal
foundation for building up a strong and aesthetic physique. This program is suitable for
people of all fitness levels, and can be personalized to fit your specific goals by either
increasing or decreasing the loads, accessory volume, or frequency of workouts.
Although not included in the program, cardiovascular and functional training alongside
this regimen is highly encouraged. Exercise including, but not limited to, swimming,
running, biking, crossfit, yoga, boxing, and other sports can greatly benefit your
metabolic conditioning, and improve your performance and adherance in this
powerbuilding program. Lastly, diet is a highly important factor in your progression
through this program. I recommend eating mosly whole and natural foods, while
limiting processed and articifial foods. Tracking macros is not necessary, but can help if
you aren't familiar with your macronutrient intake. However, a minimum protein intake
of 1g/lb of bodyweight should be met everyday to ensure sufficient resources for
muscular recovery. Carbohydrate and fat intake is more flexible, with the main goal of
filling out your total caloric needs for the day. You can do this program at either a caloric
surplus or deficit, or anywhere in between. In terms of meal timing it's whatever you
powerbuilding program. Lastly, diet is a highly important factor in your progression
through this program. I recommend eating mosly whole and natural foods, while
limiting processed and articifial foods. Tracking macros is not necessary, but can help if
you aren't familiar with your macronutrient intake. However, a minimum protein intake
of 1g/lb of bodyweight should be met everyday to ensure sufficient resources for
muscular recovery. Carbohydrate and fat intake is more flexible, with the main goal of
filling out your total caloric needs for the day. You can do this program at either a caloric
surplus or deficit, or anywhere in between. In terms of meal timing it's whatever you
prefer, though I do recommend having some sustenance in you before training. As long
as you are training intensely and hitting your protein intake, this program will optimally
transform your physique and strength by setting you up to be properlly fueled for
optimal performance during your workouts.
n the process. This
nd building up the
calls for sets of 5
rength base for low
he 4th round is taken
with a +. + indicates
ur 1+ set during the