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BrianDeCosta POWERBUILDING 101 5 Week Calendar
BrianDeCosta POWERBUILDING 101 5 Week Calendar
BrianDeCosta POWERBUILDING 101 5 Week Calendar
Hey what’s up guys and welcome to my 5 WEEK POWERBUILDING PROGRAM! This progra
designed to help you build some serious strength & muscle at the same time and you can do it wheth
beginner or an advanced athlete! This is because my program works off of your 1 REP MAX PERC
and as you go through the workouts you’ll be steadily increasing your weights each week. Then on
you’ll be retesting your 1 rep max on your squat, bench and deadlift so that you can rework your num
repeat the program again for another 5 weeks of gains!
If you’ve never tested your 1 REP MAX before, please download the program calendar and follow t
instructions on the “TESTING” tab. You can also use the 1 REP MAX CALCULATOR (link bel
quick reference as well.
Also, for each workout it’s of UTMOST IMPORTANCE to stay within the designated repetition ra
example, if the Dumbbell Bench Press calls for 4 sets of 8 – 10 reps and you cannot reach 8 reps on
the weight 10 - 20 pounds so you can stay within the rep range and vice versa. If you can reach 10 r
relative ease during the 4 sets, it’s your responsibility and obligation to increase the weight 10 - 20 p
is how you’ll track PROGRESSIVE OVERLOAD which is the gradual increase of stress placed up
during exercise training.
Train hard everyone and remember that if you ever have any questions you can always comment on
or post in the FORUMS!
ADDITIONAL NOTES
DROP SET: A drop set is performing multiple sets in a row (gradually lowering the weight 20 - 40lb
rest. For example, if the Dumbbell Bench Press calls for the first set to be a drop set, you will perfor
at the highest weight you can handle and then immediately grab a set of dumbbells 20 - 40lbs lighter
another 8 - 10 additional reps with no rest. Drop sets force blood into the muscle very quickly and ar
for cardiovascular endurance and all-around athletic performance.
SUPERSET(SS): A superset is when you switch between two movements without rest. For example
super set Dumbbell Curls with Dips by performing a set of curls and then a set of dips immediately a
resting. Similar to drop sets, super sets also force blood into the muscle very quickly and are a great
cardiovascular endurance and all-around athletic performance.
M = Movement.
O AN ENTIRE NEW
NG POTENTIAL!!
Once you calculate that number, use it for the following sets / rep ranges below!
Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you
BENCH DEADLIFT
0 8 reps - 30% 0 8 reps - 30%
0 6 reps - 40% 0 6 reps - 40%
0 4 reps - 50% 0 4 reps - 50%
0 2 reps - 60% 0 2 reps - 60%
0 1 reps - 70% 0 1 reps - 70%
0 1 reps - 80% 0 1 reps - 80%
BENCH DEADLIFT
0 1 reps - 94% 0 1 reps - 94%
0 1 reps - 100% 0 1 reps - 100%
0 1 reps - 104% 0 1 reps - 104%