ADVANCED POWERBUILDING PROGRAM

Enter your estimated CURRENT 1RMs below. If you don't know, estimate, but be conserv
weight incrememnt in the "Rounding" box.

SQUAT 110
BENCH 80
DEADLIFT 160
ROUNDING 2.5

For movements marked with RPEs, the focus is on the muscle, not the weight used. These
perfection (full ROM, controlled eccentic, hard contraction at end range) u

@7 WARMUP
@8 HARD, NOT FAILURE
@9 FAILURE
@10 SOME CHEATING

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BUILDING PROGRAM

w, estimate, but be conservative. Enter your smallest possible

n the "Rounding" box.

110
80
160
2.5

not the weight used. These should be performed with technical

d contraction at end range) unless marked @10.

WARMUP
HARD, NOT FAILURE
FAILURE
SOME CHEATING

not 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 67.5 1 2

3 5 55 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 92.5 1 2
3 5 80 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 60 1 3
1 2 70 1 3
1 2 75

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 1 120 15 1
1 MAX 120

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

70 1 1 72.5 1 6 52.5
65 3 2 65 1 6 62.5
1 6 67.5

@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

97.5 1 1 100 1 6 72.5

90 3 2 90 1 6 85
1 6 92.5

@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

75 1 5 67.5 1 2 62.5
70 2 5 60 1 2 72.5
1 2 77.5

@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

127.5 8 1 135 12 1 140

1 MAX 135

@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 75 1 3
2 4 55 3 2

INCLINE BENCH PRESS 1 5 47.5 1 5

1 5 55 1 5
1 5 60 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 1 102.5 1 3
2 4 75 3 2

ROMANIAN DEADLIFT 1 7 55 1 7
1 7 70 1 7
1 7 77.5 1 MAX

GLUTE HAM RAISE 3 MAX @9 3 MAX

DAY 3 HEAVY UPPER

SETS REPS LOAD SETS REPS
FLOOR PRESS 1 MAX 55 2 12

STANDING OVERHEAD PRESS 1 7 35 1 10

1 7 42.5 1 10
 1 7 47.5 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 1 145 6 1
1 MAX 145

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

72.5 1 2 72.5 1 3 60
65 2 1 70 1 3 70
1 3 75

50 1 2 52.5 1 3 52.5
57.5 1 2 62.5 1 3 62.5
62.5 3 2 67.5 2 3 67.5

@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

100 1 2 100 1 3 80
90 2 1 95 1 3 95
1 3 102.5

55 1 7 65
70 1 7 80 SKIP
77.5 1 7 87.5

@9 3 MAX @9 3 MAX @9

LOAD SETS REPS LOAD SETS REPS LOAD

50 1 MAX 57.5 2 12 50

35 1 7 @7
MAX REPS WITH IN 12
42.5 MINUTES 1 7 @8
 MAX REPS WITH IN 12
MINUTES
47.5 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

147.5 1 1 145
2 1 152.5 SKIP
1 1 145

@9 3 12 @9 3 10 @9

@9 3 15 @9 3 15 @9

@9