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Full Powerbuilding 10 Week Plan

The document outlines a 10-week powerbuilding program focused on strength and hypertrophy, structured into five phases: Base Volume, Intensity, Peak, Test, and Deload. Each week consists of specific exercises, warm-up routines, work sets, and target weights, progressing in intensity and volume. The program emphasizes progressive overload and includes a testing week to assess strength gains.

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Jujutsu kaisen
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104 views6 pages

Full Powerbuilding 10 Week Plan

The document outlines a 10-week powerbuilding program focused on strength and hypertrophy, structured into five phases: Base Volume, Intensity, Peak, Test, and Deload. Each week consists of specific exercises, warm-up routines, work sets, and target weights, progressing in intensity and volume. The program emphasizes progressive overload and includes a testing week to assess strength gains.

Uploaded by

Jujutsu kaisen
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

10-Week Powerbuilding Program

7 Days a Week

No Bodyweight Exercises

Strength + Hypertrophy

Progressive Overload with %1RM

Deadlift: 170kg | Squat: 110kg | Bench Press: 80kg


Week 1: Base Volume Phase (Weeks 1-3)
Day Exercise Warm-up Work Sets Weight

Mon Back Squat Bar x10, 40%x5, 60%x3 4x6 77kg

Mon Leg Press - 4x10 Moderate

Tue Bench Press Bar x10, 40%x5, 60%x3 4x6 56kg

Wed Deadlift Bar x5, 50%x5 4x5 119kg

Thu Incline Bench Bar x10 4x8 40kg

Fri Barbell Row - 4x8 Moderate

Sat Squat Technique Bar x5, 50%x5 3x5 66kg

Sun Deadlift Technique Bar x5, 50%x5 3x5 102kg


Week 2: Intensity Phase (Weeks 4-6)
Day Exercise Warm-up Work Sets Weight

Mon Back Squat Bar x10, 40%x5, 60%x3 5x4 83kg

Tue Bench Press Bar x10, 40%x5, 60%x3 5x4 60kg

Wed Deadlift Bar x5, 50%x5 5x4 127kg

Thu Incline Bench Bar x10 4x6 50kg

Fri Barbell Row - 4x6 Moderate

Sat Pause Squat Bar x5, 50%x5 4x3 88kg

Sun Deficit Deadlift Bar x5, 50%x5 4x3 136kg


Week 3: Peak Phase (Weeks 7-8)
Day Exercise Warm-up Work Sets Weight

Mon Back Squat Bar x10, 40%x5, 60%x3 4x2 94kg

Tue Bench Press Bar x10, 40%x5, 60%x3 4x2 68kg

Wed Deadlift Bar x5, 50%x5 4x2 145kg

Thu Incline Bench Bar x10 3x5 50kg

Fri Barbell Row - 3x5 Moderate

Sat Squat Heavy Single Ramp 2x1 99kg

Sun Deadlift Heavy Single Ramp 2x1 153kg


Week 4: Test Week (Week 9)
Day Exercise Warm-up Work Sets Weight

Mon Squat 1RM Test Ramp 1RM Single 115kg+

Tue Bench 1RM Test Ramp 1RM Single 85kg+

Wed Deadlift 1RM Test Ramp 1RM Single 180kg+

Thu Light Pump Work - 3x10 Machines

Fri Light Pump Work - 3x10 Machines

Sat Rest or Light - - -

Sun Rest or Light - - -


Week 5: Deload/Restart (Week 10)
Day Exercise Warm-up Work Sets Weight

Mon Full Body Deload - 3x5 50%

Tue Full Body Deload - 3x5 50%

Wed Full Body Deload - 3x5 50%

Thu Light Accessories - 3x10 Light

Fri Light Accessories - 3x10 Light

Sat Optional Rest - - -

Sun Optional Rest - - -

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