ADVANCED POWERBUILDING PROGRAM
Enter your estimated CURRENT 1RMs below. If you don't know, estimate, but be conse
weight incrememnt in the "Rounding" box.
SQUAT 275
BENCH 185
DEADLIFT 315
ROUNDING 5
For movements marked with RPEs, the focus is on the muscle, not the weight used. Thes
perfection (full ROM, controlled eccentic, hard contraction at end range
@7 WARMUP
@8 HARD, NOT FAILUR
@9 FAILURE
@10 SOME CHEATING
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Learn the basics of programming.
BUILDING PROGRAM
w, estimate, but be conservative. Enter your smallest possible
n the "Rounding" box.
275
185
315
5
not the weight used. These should be performed with technical
contraction at end range) unless marked @10.
WARMUP
HARD, NOT FAILURE
FAILURE
SOME CHEATING
ot provide support for this program outside of the links below.
:1 consultation.
aching team.
of programming.
WEEK 1 WEEK 2
DAY 1 VOLUME UPPER
SETS REPS LOAD SETS REPS
INCLINE DB BENCH PRESS 4 20 @8 4 20
BENCH PRESS 1 4 155 1 2
3 5 130 4 3
SUPERSET
LATERAL RAISE 4 10 @9 3 12
FRONT RAISE 4 10 @10 3 12
PUSHDOWN 3 15 @9 4 10
SHRUG 2 20 @9 2 20
DAY 2 VOLUME LOWER
SETS REPS LOAD SETS REPS
LEG EXTENSION 3 20 @9 3 20
SQUAT 1 4 230 1 2
3 5 195 4 3
SUPERSET
HAMSTRING CURL 1 20 @9 2 15
FRONT SQUAT 1 20 @9 2 15
CALF RAISE 3 15 @9 3 15
DAY 3 HEAVY UPPER
SETS REPS LOAD SETS REPS
PUSHUP 5 MAX @8 5 MAX
FLOOR PRESS 1 2 140 1 3
1 2 165 1 3
1 2 175
SUPERSET
BARBELL CURL 4 10 @10 3 12
SKULLCRUSHER 4 10 @10 3 12
TEMPO DIP 3 MAX @9 3 MAX
DAY 4 HEAVY LOWER
SETS REPS LOAD SETS REPS
WALKING LUNGE 2 20 @8 2 20
DEADLIFT 10 1 235 15 1
1 MAX 235
BARBELL ROW 3 15 @9 4 10
ABS 3 15 @9 3 15
WEEK 2 WEEK 3 WEEK 4
LOAD SETS REPS LOAD SETS REPS LOAD
@8 4 20 @8 4 20 @8
160 1 1 165 1 6 125
145 3 2 150 1 6 145
1 6 155
@9 4 8 @9 3 10 @9
@10 4 8 @10 3 10 @10
@9 3 12 @9 3 10 @9
@9 2 20 @9 2 20 @9
LOAD SETS REPS LOAD SETS REPS LOAD
@9 3 20 @9 3 20 @9
240 1 1 250 1 6 185
215 3 2 230 1 6 215
1 6 230
@9 3 12 @9 3 10 @9
@9 3 12 @9 3 10 @9
@9 3 15 @9 3 15 @9
LOAD SETS REPS LOAD SETS REPS LOAD
@8 5 MAX @8 5 MAX @8
175 1 5 155 1 2 140
165 2 5 140 1 2 165
1 2 180
@10 4 8 @10 3 10 @10
@10 4 8 @10 3 10 @10
@9 3 MAX @9 3 MAX @9
LOAD SETS REPS LOAD SETS REPS LOAD
@8 2 20 @8 2 20 @8
250 8 1 270 12 1 275
1 MAX 270
@9 3 12 @9 3 10 @9
@9 3 15 @9 3 15 @9
@9
WEEK 1 WEEK 2
DAY 1 VOLUME UPPER
SETS REPS LOAD SETS REPS
CIRCUIT
FACE PULL 20 20
PUSHUP 3 MAX @8 3 MAX
DB UPRIGHT ROW 12 12
BENCH PRESS 1 1 170 1 3
2 4 130 3 2
INCLINE BENCH PRESS 1 5 105 1 5
1 5 125 1 5
1 5 135 1 5
CHEAT LATERAL RAISE 3 15 @9 4 10
3-WAY SKULLCRUSHER 2 10 @10 2 10
DAY 2 VOLUME LOWER
SETS REPS LOAD SETS REPS
CIRCUIT
SPLIT SQUAT 3 10 @8 3 10
HANGING AB RAISE 3 10 @9 3 10
CALF RAISE 3 15 @9 3 15
SQUAT 1 1 255 1 3
2 4 190 3 2
ROMANIAN DEADLIFT 1 7 110 1 7
1 7 140 1 7
1 7 155 1 MAX
GLUTE HAM RAISE 3 MAX @9 3 MAX
DAY 3 HEAVY UPPER
SETS REPS LOAD SETS REPS
FLOOR PRESS 1 MAX 130 2 12
STANDING OVERHEAD PRESS 1 7 80 1 10
1 7 100 1 10
1 7 110 1 10
WEIGHTED PUSHUP 3 MAX @9 3 MAX
DAY 4 HEAVY LOWER
SETS REPS LOAD SETS REPS
CIRCUIT
BANDED CHIN N/A 50 BW N/A 50
FACE PULL N/A 50 @8 N/A 50
DEADLIFT 4 1 285 6 1
1 MAX 285
CHEST-SUPPORTED ROW 3 15 @9 4 10
ABS 3 15 @9 3 15
WEEK 2 WEEK 3 WEEK 4
LOAD SETS REPS LOAD SETS REPS LOAD
20 20
@8 3 MAX @8 3 MAX @8
12 12
165 1 2 165 1 3 135
150 2 1 155 1 3 160
1 3 170
115 1 2 125 1 3 125
135 1 2 145 1 3 145
145 3 2 155 2 3 155
@9 3 12 @9 3 10 @9
@10 2 10 @10 2 10 @10
LOAD SETS REPS LOAD SETS REPS LOAD
@8 3 10 @8 3 10 @8
@9 3 10 @9 3 10 @9
@9 3 15 @9 3 15 @9
250 1 2 250 1 3 200
225 2 1 240 1 3 235
1 3 255
110 1 7 130
140 1 7 160 SKIP
155 1 7 175
@9 3 MAX @9 3 MAX @9
LOAD SETS REPS LOAD SETS REPS LOAD
115 1 MAX 135 2 12 120
80 1 7 @7
100 MAX REPS WITH IN 12 MINUTES 1 7 @8
MAX REPS WITH IN 12 MINUTES
110 1 7 @9
@9 3 MAX @9 3 MAX @9
LOAD SETS REPS LOAD SETS REPS LOAD
BW N/A 50 BW N/A 50 BW
@8 N/A 50 @8 N/A 50 @8
290 1 1 285
2 1 300 SKIP
1 1 285
@9 3 12 @9 3 10 @9
@9 3 15 @9 3 15 @9
@9
