anitafetiu10@gmail.

com 31 May 2023

8 weeks powerbuilding program

Monday- Chest,biceps
Tuesday- back,triceps
Wednesday- Hamstrings,glutes,calves
Thursday- rest
Friday- shoulders,triceps
Saturday- Quads,calves
Sunday-rest

RPE TEMPO

RPE - The RPE scale is a way for you to measure the
intensity of a lift. We will be going by percentages of 1 rep
max. While 100% being your max on that lift and 10%
being to light.
Tempo in weightlifting refers to the speed you perform the
reps, (concentric phase) how fast you lift up the weight,
(eccentric phase) how quickly you go down with the
weight. Manipulating tempo will change the complete
intent of the training program.

Cardio

In your warm-up we will begin with light cardio until you have light sweet going that
usually takes 5 minutes, you can use treadmill, fast walk, bicycle or stairs machine.
Warming up will increase your heart rate which enables more oxygen to reach your
muscles and improves the effectiveness of the movements.

Stretching
Not necessary at all, I personally always do dynamic stretching before my workout to
decrease muscle stiffness and increase range of motion, static stretching should be
done after your workout to improve your flexibility and increase range of motion, also
a great way to release stress and tension in your muscles and improve recovery
time.

Important
● Every last set should be explosive and overloaded.
● Elbow wraps should be used only in heavy sets.
● Don’t Ego lift if you cant control the weight and make full range of motion.
● Increase all weights every week even if it's only 1-5 kg.
● First 2 exercises should have 2 additional sets as warmups, we don't want
any injuries!
anitafetiu10@gmail.com 31 May 2023

Monday/day 1 Week 1-2 Week 3-4 Week 5-6 Week 7-8 Tempo

Sets Reps RPE Sets Reps RPE Sets Reps RPE Sets Reps RPE

3 min Incline bench 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest press 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 2 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

3 min Incline dumbbell 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest press 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down 2 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

3 min Flat machine 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest press/normal 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 3 sec
bench 3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

2 min Flat dumbbell flyes 1 15 40% 1 15 50% 1 15 50% 1 12 60% Up - 1 sec

rest 2 12 50% 2 12 60% 2 12 70% 2 10 70% Down -4 sec
3 12 60% 3 12 70% 3 10 80% 3 10 80%

1 min pec deck (machine 1 15 40% 1 15 50% 1 15 50% 1 12 60% Up - 1 sec

rest flys) 2 12 50% 2 12 60% 2 12 70% 2 12 70% Hold- 0.5 sec
3 12 60% 3 12 70% 3 10 80% 3 10 80% Down - 2 sec

1 min Ez bar preacher 1 12 40% 1 12 40% 1 12 50% 1 12 50% Up - 1 sec

rest curls 2 12 50% 2 12 50% 2 12 60% 2 12 60% Down - 2 sec
3 10 60% 3 10 60% 3 10 70% 3 10 70%
4 10 60% 4 10 60% 4 8 80% 4 8 80%

2 min Incline dumbbell 1 4 15x15 30% 1 4 15x15 40% 1 4 15x15 40% 1 4 15x15 50% Up - 1 sec
rest curls X spider curls 2 4 10x10 40% 2 4 10x10 50% 2 4 10x10 50% 2 4 10x10 60% Down - 2 sec
3 4 10x10 50% 3 4 10x10 60% 3 4 10x10 60% 3 4 10x10 70%
superset

1 min Rope hammercurls 1 20 40% 1 20 50% 1 20 60% 1 20 60% Up - 1 sec

rest 2 20 50% 2 20 60% 2 15 70% 2 15 70% Down - 3 sec
3 20 60% 3 15 70% 3 15 80% 3 15 80%
anitafetiu10@gmail.com 31 May 2023

Tuesday/day 2 Week 1-2 Week 3-4 Week 5-6 Week 7-8 Tempo

Sets Reps RPE Sets Reps RPE Sets Reps RPE Sets Reps RPE

3 min Barbell rows 1 10 40% 1 10 50% 1 10 50% 1 10 60% Up - 1 sec

rest 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 1 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 8 70% 4 8 80% 4 8 80% 4 6 90%

2 min Iso lateral back 1 12 40% 1 12 50% 1 12 50% 1 12 60% Down - 1 sec
rest machine/ single 2 12 50% 2 12 60% 2 12 70% 2 12 70% Hold - 1 sec
cable 3 10 60% 3 10 80% 3 10 80% 3 10 80% Up - 2 sec
4 10 70% 4 10 80% 4 10 80% 4 10 90%

3 min T-bar rows 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 1 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

2 min Wide grip Lat 1 15 40% 1 15 50% 1 15 50% 1 15 60% Down - 1 sec
rest pulldowns 2 12 50% 2 12 60% 2 12 70% 2 12 70% Up - 2 sec
3 10 60% 3 10 80% 3 10 80% 3 10 80%
4 10 70% 4 10 80% 4 10 80% 4 10 90%

2 min Straight arm cable 1 15 40% 1 15 50% 1 15 50% 1 15 60% Down - 1 sec
rest pullover 2 12 50% 2 12 60% 2 12 70% 2 12 70% Up - 3 sec
3 10 60% 3 12 70% 3 10 80% 3 10 80%

2 min Back extension 1 30 1 40 1 50 1 50 Down - 1 sec

rest 2 30 2 40 2 40 2 50 Up - 1 sec
3 20 3 30 3 40 3 50 Hold - 1 sec

1 min Rope pushdowns 1 15 40% 1 15 50% 1 15 50% 1 15 60% Down - 1 sec

rest 2 12 50% 2 12 60% 2 12 70% 2 12 70% Up - 3 sec
3 10 60% 3 10 70% 3 10 80% 3 10 80%

1 min One-Arm 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest Dumbbell 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 2 sec
Extensions 3 8 60% 3 8 70% 3 8 80% 3 8 90%

2 min Ez bar skull 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest crusher 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 2 sec
3 8 60% 3 8 70% 3 8 80% 3 8 90%
anitafetiu10@gmail.com 31 May 2023

Wednesday/day 3 Week 1-2 Week 3-4 Week 5-6 Week 7-8 Tempo

Sets Reps RPE Sets Reps RPE Sets Reps RPE Sets Reps RPE

2 min Lying leg curls 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest 2 12 50% 2 12 60% 2 12 70% 2 12 70% Down - 4 sec
3 10 60% 3 10 80% 3 10 80% 3 10 80%
4 10 70% 4 10 80% 4 10 80% 4 10 90%

4 min Smith machine 1 12 40% 1 12 50% 1 12 50% 1 12 60% Down - 1 sec

rest split squats 2 10 50% 2 10 60% 2 10 70% 2 10 70% Up - 2 sec
(reps for each leg) 3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

4 min Straight leg 1 15 40% 1 15 50% 1 15 50% 1 15 60% Down - 4 sec

rest deadlift 2 12 50% 2 12 60% 2 12 70% 2 12 70% Up - 1 sec
3 10 60% 3 10 80% 3 10 80% 3 10 80%
4 10 70% 4 10 80% 4 10 80% 4 10 90%

3 min Reverse hack 1 12 40% 1 12 50% 1 12 50% 1 12 60% Down - 3 sec

rest squats 2 10 50% 2 10 60% 2 10 70% 2 10 70% Up - 1 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

2 min Seated hamstring 1 15 40% 1 15 50% 1 15 50% 1 12 60% Down - 2 sec

rest curls 2 12 50% 2 12 60% 2 12 70% 2 10 70% Up - 4 sec
3 12 60% 3 12 70% 3 10 80% 3 10 80%

1 min Seated calf raise 1 15 60% 1 15 60% 1 15 60% 1 15 60% Up - 1 sec

rest 2 15 70% 2 15 70% 2 15 70% 2 15 70% Down - 2 sec
3 failure 80% 3 failure 80% 3 failure 80% 3 failure 80%

1 min Standing calf raise 1 15 60% 1 15 60% 1 15 60% 1 15 60% Up - 1 sec

rest 2 15 70% 2 15 70% 2 15 70% 2 15 70% Down - 2 sec
3 failure 80% 3 failure 80% 3 failure 80% 3 failure 80%
anitafetiu10@gmail.com 31 May 2023

Friday/day 5 Week 1-2 Week 3-4 Week 5-6 Week 7-8 Tempo

Sets Reps RPE Sets Reps RPE Sets Reps RPE Sets Reps RPE

3 min Seated smith 1 12 40% 1 12 50% 1 12 50% 1 12 60% Down - 2 sec

rest machine shoulder 2 10 50% 2 10 60% 2 10 70% 2 10 70% Up - 1 sec
press 3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

3 min Seated dumbbell 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest shoulder press 2 10 50% 2 10 60% 2 10 70% 2 10 70% Down - 2 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

3 min Seated arnold 1 12 40% 1 12 50% 1 12 50% 1 12 50% Up - 1 sec

rest dumbbell press 2 12 50% 2 12 60% 2 12 70% 2 12 70% Down - 3 sec
3 10 60% 3 10 70% 3 10 80% 3 10 80%

2 min Dumbbell lateral 1 20 40% 1 20 50% 1 20 50% 1 20 50% Up - 1 sec

rest raises superset 10 2 20 50% 2 20 60% 2 20 70% 2 20 70% Down - 1 sec
reps drop weight 3 20 60% 3 20 70% 3 20 80% 3 20 80%
10 reps again!

2 min Dumbbell front 1 20 40% 1 20 50% 1 20 50% 1 20 50% Up - 1 sec

rest raises superset 10 2 20 50% 2 20 60% 2 20 70% 2 20 70% Down - 1 sec
reps drop weight 3 20 60% 3 20 70% 3 20 80% 3 20 80%
10 reps again!

2 min Cable one arm 1 12 40% 1 12 50% 1 12 60% 1 12 50% Up - 4 sec

rest lateral raise 2 12 50% 2 12 60% 2 12 70% 2 12 70% Down - 4 sec
3 12 60% 3 12 70% 3 12 80% 3 12 80%
4 failure 40% 4 failure 40% 4 failure 40% 4 failure 40%

2 min Pec deck machine 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest rear delt flys 2 12 50% 2 12 60% 2 12 70% 2 12 70% Down - 4 sec
3 10 60% 3 10 70% 3 10 80% 3 10 80%

2 min EZ bar skull 1 12 40% 1 12 50% 1 12 50% 1 12 60% Up - 1 sec

rest crusher 2 12 50% 2 10 60% 2 10 70% 2 10 70% Down - 2 sec
3 10 60% 3 10 70% 3 10 80% 3 10 80%

1 min Rope pushdowns 1 15 40% 1 15 50% 1 15 50% 1 15 60% Down - 1 sec

rest 2 12 50% 2 12 60% 2 12 70% 2 12 70% Up - 3 sec
3 10 60% 3 10 70% 3 10 80% 3 10 80%

1 min V bar triceps 1 15 40% 1 15 50% 1 15 50% 1 15 60% Down - 1 sec

rest pushdown 2 12 50% 2 12 60% 2 12 70% 2 12 70% Up - 3 sec
3 10 60% 3 10 70% 3 10 80% 3 10 80%
anitafetiu10@gmail.com 31 May 2023

Saturday/day 6 Week 1-2 Week 3-4 Week 5-6 Week 7-8 Tempo

Sets Reps RPE Sets Reps RPE Sets Reps RPE Sets Reps RPE

2 min Leg extension 1 15 40% 1 15 50% 1 15 50% 1 15 60% Up - 2 sec

rest 2 12 50% 2 12 60% 2 12 70% 2 12 70% Down - 2 sec
3 12 60% 3 12 70% 3 10 80% 3 10 80%

4 min Squats 1 12 40% 1 12 50% 1 12 50% 1 12 60% Down - 4 sec

rest 2 10 50% 2 10 60% 2 10 70% 2 10 70% Up - 2 sec
3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

4 min Smith machine 1 10 40% 1 10 50% 1 12 50% 1 12 60% Down - 1 sec

rest split squats 2 10 50% 2 10 60% 2 10 70% 2 10 70% Up - 2 sec
(reps each leg) 3 8 60% 3 8 80% 3 8 80% 3 8 80%
4 6 70% 4 6 80% 4 6 80% 4 6 90%

3 min Standing lunges 1 10 40% 1 10 50% 1 10 50% 1 10 60% Down - 2 sec

rest (reps each leg) 2 8 50% 2 8 60% 2 8 70% 2 8 80% Up - 1 sec
3 6 60% 3 6 70% 3 6 80% 3 6 80%

2 min Single-leg press 1 20 40% 1 20 50% 1 20 50% 1 20 60% Up - 1 sec

rest 2 15 50% 2 15 60% 2 15 70% 2 15 80% Down - 2 sec
3 12 60% 3 12 70% 3 12 80% 3 12 80%

1 min Standing calf 1 15 60% 1 15 60% 1 15 60% 1 15 60% Up - 1 sec

rest raises 2 15 70% 2 15 70% 2 15 70% 2 15 70% Down - 2 sec
3 failure 80% 3 failure 80% 3 failure 80% 3 failure 80%

1 min Seated calf raises 1 15 60% 1 15 60% 1 15 60% 1 15 60% Up - 1 sec

rest 2 15 70% 2 15 70% 2 15 70% 2 15 70% Down - 2 sec
3 failure 80% 3 failure 80% 3 failure 80% 3 failure 80%

1 min Dumbbell single 1 12 40% 1 12 40% 1 12 50% 1 12 50% Up - 1 sec

rest leg calf raise 2 12 50% 2 12 60% 2 12 70% 2 12 80% Down - 2 sec