12 WEEK Powerbuilding

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Calculator Tab.

LBS ENTER MAXES HERE

KG SQUAT 160
BENCH 125
DEADLIFT 170
OHP 65
WEIGHT TYPE KG
building Program
LBS
KG
 HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender Male
Weight (lb) 189
Height (inches) 70
Age 20

Your BMR 1875

This is the amount of calories you would need

to consume if you were completely inactive.

Your Starting Calories 3188

Protein (grams) 189
Carbs (grams) 417
Fat (grams) 85

Reduced Calories 3001

Protein (grams) 189
Carbs (grams) 370
Fat (grams) 85

Increased Calories 3338

 Protein (grams) 189
Carbs (grams) 454
Fat (grams) 85

Increased Calories ++ 3501

Protein (grams) 189
Carbs (grams) 495
Fat (grams) 85

Increased Calories +++ 3701

Protein (grams) 189
Carbs (grams) 545
Fat (grams) 85
Male

Female
 SQUAT 160
BENCH 125
DEADLIFT 170
OHP 65
WEIGHT KG

WEEK 1
Movement Sets Reps %1RM RPE
Legs Power
DAY 1

dl Deficit Deadlifts (1-2 Inches) 6 3 75%

sq Pause Squat 3 5 68%
Bulgarian Split Squat 3 8 8
Side Plank Each Side 3 45sec

Movement Sets Reps %1RM RPE

DL Push Power
DAY 2

SQ Facepull 3 25 8
bn Close Grip Bench Press 6 3 75%
OHP OHP Strict 5 5 70%
Skull Crusher 5 5-8 8
Tricep Pushdown 3 8 7

Movement Sets Reps %1RM RPE

Pull Power
Chinup(Add Weight If Needed) 3 5 8
DAY 3

Barbell Row 3 8 8
Wide Grip Pulldown 3 8 8
Barbell Curl 3 8 8
Hammer Curl 3 8 8

Movement Sets Reps %1RM RPE

SQ Lower Hypertrophy
Click To Choose Lift 3 12 7
DAY 4

BN Stiff Leg Deadlift 3 12 8

BN Walking Lunge 3 12 8
Superset The Following X4 4
Leg Curl 12 8
BN Leg Extension 12 8

Movement Sets Reps %1RM RPE

Upper Hypertrophy
 Superset The Following X3 3
DB Flat Bench 12 8
Close Grip Cable Row 12 8
Superset The Following X3 3
DB Incline 12 8
Chest Supported Row 15 8
Superset The Following X4 4
DAY 5
Standing DB Press 12 8
Lateral Raise 15 8
French Press 15 8
Superset The Following X3 3
DB Upright Row 15 8
Tricep Pushdown 15 8
Superset The Following X4 4
Face Pulls 30 8
DB Curl 12 8
Pushups 8
Leg Press
Front Squat
Safety Bar Squat
 WEEK 2 WEEK 3
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
DAY 1

DAY 1
127.5 6 3 78% 132.5 6 3 80%
107.5 4 5 70% 112.5 5 5 73%
4 8 8 5 8
3 45sec 3 45sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 2

DAY 2
3 25 8 3 25
95 6 3 78% 97.5 6 3 80%
45 5 5 73% 47.5 5 5 75%
3 5-8 8 3 5-8
3 8 7 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 5 8 5 5
DAY 3

DAY 3

3 8 8 3 8
3 8 8 3 8
3 8 8 3 8
3 8 8 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 12 7 3 12
DAY 4

DAY 4

4 12 8 4 12
3 12 8 3 12
4 4
12 8 12
12 8 12

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

 4 5
12 8 12
12 8 12
4 4
12 8 12
15 8 15
4 4
DAY 5

DAY 5
12 8 12
15 8 15
15 8 15
3 3
15 8 15
15 8 15
4 4
30 8 30
12 8 12
8
EEK 3 WEEK 4
RPE LOAD Sets Reps %1RM RPE LOAD
DAY 1

135 6 3 83% 140

115 3 5 75% 120
8 3 8 8
3 45sec

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 2

8 3 25 8
100 6 3 83% 102.5
50 3 5 78% 50
8 3 5-8 8
7 3 8 7

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 5 8
DAY 3

8 3 8 8
8 3 8 8
8 3 8 8
8 3 8 8

RPE LOAD Sets Reps %1RM RPE LOAD

7 3 12 7
DAY 4

8 3 10 8
8 3 12 8
4
8 12 8
8 12 8

RPE LOAD Sets Reps %1RM RPE LOAD

 3
8 12 8
8 12 8
4
8 12 8
8 15 8
4

DAY 5
8 12 8
8 15 8
8 15 8
3
8 15 8
8 15 8
4
8 30 8
8 12 8
8 8
LBS
KG
 SQUAT 160
BENCH 125
DEADLIFT 170
OHP 65
WEIGHT KG

WEEK 5
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 3 80%
DAY 1

sq Squat 3 5 73%
dl Pause Deadlift 1 3 73%
dl Pause Deadlift 3 5 68%
Walking Lunges 3 8 8
Plank 3 60sec

Movement Sets Reps %1RM RPE

Push Power
DL Facepull 3 25 8
DAY 2

bn 3 Sec Pause Bench 1 3 80%

bn 3 Sec Pause Bench 5 3 75%
ohp OHP Strict 5 3 80%
DB French Press 5 8 8
Close Grip Pushups 3 8
DL
Movement Sets Reps %1RM RPE
Pull Power
DB Row 3 8 8
DAY 3

Pullup 3 8
Chest Supported Row 3 8 8
DB Curl 3 8 8
Preacher Curl 3 10 8

Movement Sets Reps %1RM RPE

Lower Hypertrophy
DAY 4

sq Tempo Squat (5 down, 5 up) 3 8 50%

dl Conv. or Trap Bar Deadlift 3 10 55%
Bulgarian Split Squat (Per Leg) 3 12 8
BN Walking Lunges (Per Leg) 3 15
BN
Movement Sets Reps %1RM RPE
 Upper Hypertrophy
Click To Choose Lift 3 10 8
Close Grip Pulldown 3 10 8
Superset The Following X3 3
DB Shoulder Press 10 8
DAY 5 Facepull 30 8
Superset The Following X3 3
Cable Fly 15
Pushups 15
Superset The Following X4 4
Facepull 30 8
Barbell Curl 12 8
Dips (Machine or Bodyweight) 15 8
Floor Press
Spoto Press
Leg Up Bench Pre
 WEEK 6 WEEK 7
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

127.5 1 3 83% 132.5 1 3 85%

DAY 1

DAY 1
115 4 5 75% 120 5 5 78%
122.5 1 3 75% 127.5 1 3 78%
115 4 5 70% 120 5 5 73%
3 8 8 3 8
3 60sec 3 60sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
DAY 2

DAY 2
100 1 3 83% 102.5 1 3 85%
95 5 3 78% 97.5 5 3 80%
100 5 3 83% 102.5 5 3 83%
3 8 8 3 8
3 8 3

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 8 8 5 8
DAY 3

DAY 3

4 8 5
3 8 8 3 8
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 4

DAY 4

80 4 8 53% 85 5 8 55%
92.5 4 10 55-60% 5 10 55-60%
3 12 8 3 12
3 15 3 15

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

 4 10 8 5 10
4 10 8 5 10
4 5
10 8 10
DAY 5

DAY 5
30 8 30
3 3
15 15
15 15
4 4
30 8 30
12 8 12
15 8 15
EEK 7 WEEK 8
RPE LOAD Sets Reps %1RM RPE LOAD

135 1 3 88% 140

DAY 1

125 3 5 80% 127.5

132.5 1 3 80% 135
122.5 3 5 75% 127.5
8 3 8 8
3 60sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
DAY 2

107.5 1 1 88% 110

100 5 3 83% 102.5
102.5 5 3 85% 107.5
8 3 8 8
8 3 8

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 8 8
DAY 3

8 3 8
8 3 8 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 4

87.5 3 8 58% 92.5

3 10 55-60%
8 3 12 8
3 15

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 10 8
8 3 10 8
3
8 10 8

DAY 5
8 30 8
3
15
15
4
8 30 8
8 12 8
8 15 8
LBS
KG
 SQUAT 160
BENCH 125
DEADLIFT 170
OHP 65
WEIGHT KG

WEEK 9
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 1 85%
DAY 1

sq Squat 6 2 83%
dl Deadlift 1 1 83%
dl Deadlift 5 2 80%
Leg Press or Bulgarian 3 8 8
Plank (Add Weight) 3 30sec

Movement Sets Reps %1RM RPE

DL Push Power
SQ Facepull 3 25 8
bn Bench 1 1 85%
DAY 2

bn Bench 8 2 83%
ohp OHP Strict 1 1 88%
ohp OHP Strict 6 2 83%
Dips 3 5 8
BN Tricep Pushdown 3 10 8
DL
Movement Sets Reps %1RM RPE
Pull Power
Barbell Row 3 6 8
DAY 3

Chin Up 3 8
Wide Grip Pulldowns 3 10 8
Hammer Curl 3 8 8
Cable Curl 3 10 8

Movement Sets Reps %1RM RPE

Lower Hypertrophy
sq Squat 3 8 60%
DAY 4

Click To Choose Lift 3 10 8

Superset The Following X3 3
Goblet Squat 12 8
BN Single Leg Hamstring Curl 15 8
BN
BN Movement Sets Reps %1RM RPE
Upper Hypertrophy
Superset The Following X3 3
bn Close Grip 8 55%
Chest Supported Row 12 8
Superset The Following X3 3
Dips 8 8
DAY 5

Close Grip Pulldowns 10 8

Lateral Raise 12 8
Superset The Following X3 3
Barbell Incline Press 12 8
Chest Fly 15 8
Superset The Following X3 3
DB Curl 12 8
DB Skullcrushers 12 8
Stiff Leg DL
Single Leg DB RDL
Hip Thrust
 Movement Sets Reps %1RM RPE
DAY 2
DAY 3
DAY 4
5
DAY 6 DAY 5
 WEEK 10 WEEK 11
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

135 1 1 88% 140 1 1 90%

DAY 1

DAY 1
132.5 6 2 85% 135 6 2 88%
140 1 1 85% 145 1 1 88%
135 5 2 83% 140 5 2 85%
3 8 8 3 8
3 30sec 3 30sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
107.5 1 1 88% 110 1 1 90%
DAY 2

DAY 2
102.5 8 2 85% 107.5 8 2 88%
110 1 1 90% 112.5 1 1 93%
102.5 6 2 85% 107.5 6 2 88%
3 5 8 3 5
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 6 8 5 6
DAY 3

DAY 3

4 8 5
3 10 8 3 10
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

95 4 8 63% 100 5 8 65%

DAY 4

DAY 4

4 10 8 5 10
3 3
12 8 12
15 8 15
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 5
70 8 55% 70 8 55%
12 8 12
4 5
8 8 8
DAY 5

DAY 5
10 8 10
12 8 12
3 3
12 8 12
15 8 15
3 3
12 8 12
12 8 12
EEK 11 WEEK 12
RPE LOAD Sets Reps %1RM RPE LOAD

145 1 1 93% 147.5

DAY 1

140 6 2 90% 145

150 1 1 90% 152.5
145 5 2 88% 150
8 3 8 8
3 30sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
112.5 1 1 93% 115
DAY 2

110 5 2 90% 112.5

115 1 1 95% 120
110 5 2 90% 112.5
8 3 5 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 6 8
DAY 3

8 3 8
8 3 10 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

105 3 8 68% 107.5

DAY 4

8 3 10 8
3
8 12 8
8 15 8
RPE LOAD Sets Reps %1RM RPE LOAD

3
70 8 55% 70
8 12 8
5
8 8 8
DAY 5
8 10 8
8 12 8
3
8 12 8
8 15 8
3
8 12 8
8 12 8
LBS
KG