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Kizen 16 Week Powerbuilding PDF

1) This 16-week powerbuilding program consists of 6 days of training per week focused on compound lifts like squats, deadlifts, presses, and rows. 2) Each week increases the weight and decreases the reps for the main lifts to steadily progress strength over the 16 weeks. 3) Assistance exercises are generally 2-3 sets of 8-15 reps and target muscles like biceps, triceps, shoulders, and back to support growth.

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Kevin Manchego Salazar
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© © All Rights Reserved
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Download as PDF, TXT or read online on Scribd
34K views16 pages

Kizen 16 Week Powerbuilding PDF

1) This 16-week powerbuilding program consists of 6 days of training per week focused on compound lifts like squats, deadlifts, presses, and rows. 2) Each week increases the weight and decreases the reps for the main lifts to steadily progress strength over the 16 weeks. 3) Assistance exercises are generally 2-3 sets of 8-15 reps and target muscles like biceps, triceps, shoulders, and back to support growth.

Uploaded by

Kevin Manchego Salazar
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
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16 WEEK - Powerbuilding

WEEK 1: Foundation
Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY 1

Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal


Deficit Deadlift 3 10 55% -
DAY 2

Squat 3 10 60% -
Bench 3 10 60% -
Stiff Leg Deadlift 3 10 40% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 5 70% -
DAY 4

Close Grip Bench 3 5 70% -


Incline Bench 3 5 - 8
Overhead Press 3 5 70% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8


Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 7 55% -
Pause Squat 3 7 50% -
DAY 6

Bench 3 7 55% -
Deadlifts 5 3 65% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 2
Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY 1

Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal


Deficit Deadlift 3 10 57.5% -
DAY 2

Squat 3 10 62.5% -
Bench 3 10 62.5% -
Stiff Leg Deadlift 3 10 42.5% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 5 72.5% -
DAY 4

Close Grip Bench 3 5 72.5% -


Incline Bench 3 5 - 8
Overhead Press 3 5 72.5% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8


Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 7 57.5% -
Pause Squat 3 7 52.5% -
DAY 6

Bench 3 7 52.5% -
Deadlifts 5 3 67.5% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 3
Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY 1

Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal


Deficit Deadlift 3 10 60% -
DAY 2

Squat 3 10 65% -
Bench 3 10 65% -
Stiff Leg Deadlift 3 10 45% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 5 75% -
DAY 4

Close Grip Bench 3 5 75% -


Incline Bench 3 5 - 8
Overhead Press 3 5 75% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8


Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 7 60% -
Pause Squat 3 7 55% -
DAY 6

Bench 3 7 55% -
Deadlifts 5 3 70% -
Hamstring Curl / Glute Ham Raise 3 7 - 10
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 4
Movement Sets Reps %1RM RPE Journal
Superset x2 - - - -
DB Shoulder Press 2 12 - 8
Wide Grip Pulldown 2 12 - 8
Superset x2 - - - -
DAY 1

Cable Row 2 12 - 8
Cable Tricep Pushdown 2 12 - 8
DB Lateral Raise 2 12 - 8
Superset x2 - - - -
DB French Press 2 12 - 8
Hammer Curl 2 12 - 8

Movement Sets Reps %1RM RPE Journal


Deficit Deadlift 3 10 62.5% -
DAY 2

Squat 3 10 67.5% -
Bench 3 10 67.5% -
Stiff Leg Deadlift 3 10 47.5% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Close Grip Pulldown 2 8 - 8
DAY 3

Skull Crusher 2 8 - 8
Superset x2 - - - -
Chest Supported Row 2 8 - 8
One Arm Cable Tricep Pushdown 2 8 - 8
Barbell Curl 2 8 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 5 77.5% -
DAY 4

Close Grip Bench 3 5 77.5% -


Incline Bench 3 5 - 8
Overhead Press 3 5 77.5% -

Movement Sets Reps %1RM RPE Journal


Superset x2 - - - -
Barbell Rows 2 15 - 8
DAY 5

Rope Tricep Pushdown 2 15 - 8


Superset x2 - - - -
Chin Up (Use assistance if needed) 2 15 - 8
Decline Tricep Extension 2 15 - 8
Cable Curl 2 15 - 8

Movement Sets Reps %1RM RPE Journal


Squat 3 7 62.5% -
Pause Squat 3 7 57.5% -
DAY 6

Bench 3 7 57.5% -
Deadlifts 5 3 72.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 5
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY 1

French Press 4 15 - 8
DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 8 55% -
DAY 2

Squat 3 8 65% -
Bench 3 8 65% -
Stiff Leg Deadlift 3 8 45% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Wide Grip Pulldown 4 10 - 9
JM Press 4 10 - 9
Superset x4 - - - -
DAY 3

Barbell Row 4 10 - 9
One Arm Cable Tricep Pushdown 4 10 - 9
Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal


Squat 3 4 72.5% -
DAY 4

Close Grip Bench 3 4 72.5% -


Incline Bench 3 5-8 - 8
Overhead Press 3 4 72.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY 5

Pullup (Use assistance if needed) 4 12 - 9


Incline DB Tricep Extension 4 12 - 9
DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 5 65% -
Pause Squat 3 5 55% -
DAY 6

Bench 3 5 65% -
Deadlifts 5 2 65% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 6
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY 1

French Press 4 15 - 8
DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 8 57.5% -
DAY 2

Squat 3 8 67.5% -
Bench 3 8 67.5% -
Stiff Leg Deadlift 3 8 47.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Wide Grip Pulldown 4 10 - 8
JM Press 4 10 - 8
Superset x4 - - - -
DAY 3

Barbell Row 4 10 - 8
One Arm Cable Tricep Pushdown 4 10 - 9
Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal


Squat 3 4 75% -
DAY 4

Close Grip Bench 3 4 75% -


Incline Bench 3 5-8 - 8
Overhead Press 3 4 75% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY 5

Pullup (Use assistance if needed) 4 12 - 9


Incline DB Tricep Extension 4 12 - 9
DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 5 67.5% -
Pause Squat 3 5 57.5% -
DAY 6

Bench 3 5 67.5% -
Deadlifts 5 2 67.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 7
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY 1

French Press 4 15 - 8
DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 8 60% -
DAY 2

Squat 3 8 70% -
Bench 3 8 70% -
Stiff Leg Deadlift 3 8 50% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Wide Grip Pulldown 4 10 - 8
JM Press 4 10 - 8
Superset x4 - - - -
DAY 3

Barbell Row 4 10 - 8
One Arm Cable Tricep Pushdown 4 10 - 9
Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal


Squat 3 4 77.5% -
DAY 4

Close Grip Bench 3 4 77.5% -


Incline Bench 3 5-8 - 8
Overhead Press 3 4 77.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY 5

Pullup (Use assistance if needed) 4 12 - 9


Incline DB Tricep Extension 4 12 - 9
DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 5 70% -
Pause Squat 3 5 60% -
DAY 6

Bench 3 5 70% -
Deadlifts 5 2 70% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 8
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 15 - 8
Close Grip Pulldown 4 15 - 8
Superset x4 - - - -
DB Row 4 15 - 8
DAY 1

French Press 4 15 - 8
DB Lateral Raise 4 15 - 8
Superset x4 - - - -
DB Skull Crusher 4 15 - 9
DB Curl 4 15 - 9
Superset x4 - - - -
Rope Tricep Pushdown 4 15 - 9
Barbell Curl 4 15 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 8 62.6% -
DAY 2

Squat 3 8 72.5% -
Bench 3 8 72.5% -
Stiff Leg Deadlift 3 8 52.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Wide Grip Pulldown 4 10 - 8
JM Press 4 10 - 8
Superset x4 - - - -
DAY 3

Barbell Row 4 10 - 8
One Arm Cable Tricep Pushdown 4 10 - 9
Hammer Curl 4 10 - 9
Superset x4 - - - -
Machine Row 4 10 - 9
Preacher Curl 4 10 - 9

Movement Sets Reps %1RM RPE Journal


Squat 3 4 80% -
DAY 4

Close Grip Bench 3 4 80% -


Incline Bench 3 5-8 - 8
Overhead Press 3 4 80% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Chest Supported Row 4 12 - 9
Barbell Skull Crusher 4 12 - 9
Superset x4 - - - -
DAY 5

Pullup (Use assistance if needed) 4 12 - 9


Incline DB Tricep Extension 4 12 - 9
DB Hammer Curl 4 12 - 9
Superset x 4 - - - -
Close Grip Pushups 4 10-15 - 9
Cable Curl 4 12 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 5 72.5% -
Pause Squat 3 5 62.5% -
DAY 6

Bench 3 5 72.5% -
Deadlifts 5 2 72.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 9: Deload
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE Journal


Deadlift 3 5 65% -
DAY 2

Squat 3 5 65% -
Bench 3 5 65% -
Stiff Leg Deadlift 3 5-8 45% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 8


One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 8
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 5 2 80% -
DAY 4

Close Grip Bench 5 2 80% -


Incline Bench 3 5-8 - 8
Overhead Press 5 2 80% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 4 70% -
Pause Squat 3 4 70% -
DAY 6

Bench 3 4 70% -
Deadlifts 5 2 80% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 10: Strength
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE Journal


Deadlift 4 5 67.5% -
DAY 2

Squat 4 5 67.5% -
Bench 4 5 67.5% -
Stiff Leg Deadlift 3 5-8 47.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 8


One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 8
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 5 2 82.5% -
DAY 4

Bench 5 2 82.5% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 82.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 4 4 72.5% -
Pause Squat 4 4 72.5% -
DAY 6

Bench 4 4 72.5% -
Deadlifts 5 2 82.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 11
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal


Deadlift 5 5 70% -
DAY 2

Squat 5 5 70% -
Bench 5 5 70% -
Stiff Leg Deadlift 3 5-8 50% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 8


One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 5 2 85% -
DAY 4

Bench 5 2 85% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 85% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 5 4 75.0% -
Pause Squat 5 4 75.0% -
DAY 6

Bench 5 4 75.0% -
Deadlifts 5 2 85.0% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 12: Strength Peak
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal


Deadlift 2 5 72.5% -
DAY 2

Squat 2 5 72.5% -
Bench 2 5 72.5% -
Stiff Leg Deadlift 3 5-8 50% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 8


One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 5 2 87.5% -
DAY 4

Bench 5 2 87.5% -
Incline Bench 3 5-8 - 8
Overhead Press 5 2 87.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 4 77.5% -
Pause Squat 3 4 77.5% -
DAY 6

Bench 3 4 77.5% -
Deadlifts 5 2 87.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 13: Foundation
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 8
Superset x4 - - - -
DB Tricep Extension 4 12 - 8
DB Supinated Curl 4 12 - 8

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 10 55% -
DAY 2

Squat 3 10 65% -
Bench 3 10 65% -
Stiff Leg Deadlift 3 10 45% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 8


One Arm Cable Tricep Pushdown 4 8 - 8
Barbell Curl 4 8 - 8
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 6 72.5% -
DAY 4

Bench 3 6 72.5% -
Incline Bench 3 5-8 - 8
Overhead Press 3 6 72.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 8 65% -
Pause Squat 3 8 55% -
DAY 6

Bench 3 8 65% -
Deadlifts 5 3 65% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 14
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 9
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 10 57.5% -
DAY 2

Squat 3 10 67.5% -
Bench 3 10 67.5% -
Stiff Leg Deadlift 3 10 47.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 9


One Arm Cable Tricep Pushdown 4 8 - 9
Barbell Curl 4 8 - 9
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 6 75% -
DAY 4

Bench 3 6 75% -
Incline Bench 3 5-8 - 8
Overhead Press 3 6 75% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 8 67.5% -
Pause Squat 3 8 57.5% -
DAY 6

Bench 3 8 67.5% -
Deadlifts 5 3 67.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 15
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 8
Wide Grip Pulldown 4 12 - 8
Superset x4 - - - -
Cable Row 4 12 - 8
DAY 1

Cable Tricep Pushdown 4 12 - 8


DB Lateral Raise 4 12 - 8
Superset x4 - - - -
DB French Press 4 12 - 8
Hammer Curl 4 12 - 9
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 3 10 60% -
DAY 2

Squat 3 10 70% -
Bench 3 10 70% -
Stiff Leg Deadlift 3 10 50% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 8
Skull Crusher 4 8 - 8
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 9


One Arm Cable Tricep Pushdown 4 8 - 9
Barbell Curl 4 8 - 9
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 6 77.5% -
DAY 4

Bench 3 6 77.5% -
Incline Bench 3 5-8 - 8
Overhead Press 3 6 77.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 8
Rope Tricep Pushdown 4 15 - 8
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 8


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 3 8 70% -
Pause Squat 3 8 60% -
DAY 6

Bench 3 8 70% -
Deadlifts 5 3 70% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 8
Planks 3 45 sec - -
16 WEEK - Powerbuilding
WEEK 16
Movement Sets Reps %1RM RPE Journal
Superset x4 - - - -
DB Shoulder Press 4 12 - 9
Wide Grip Pulldown 4 12 - 9
Superset x4 - - - -
Cable Row 4 12 - 9
DAY 1

Cable Tricep Pushdown 4 12 - 9


DB Lateral Raise 4 12 - 9
Superset x4 - - - -
DB French Press 4 12 - 9
Hammer Curl 4 12 - 9
Superset x4 - - - -
DB Tricep Extension 4 12 - 9
DB Supinated Curl 4 12 - 9

Movement Sets Reps %1RM RPE Journal


Pause Deadlift 4 10 60% -
DAY 2

Squat 4 10 70% -
Bench 4 10 70% -
Stiff Leg Deadlift 4 10 50% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Close Grip Pulldown 4 8 - 9
Skull Crusher 4 8 - 9
Superset x4 - - - -
DAY 3

Chest Supported Row 4 8 - 9


One Arm Cable Tricep Pushdown 4 8 - 9
Barbell Curl 4 8 - 9
Superset x4 - - - -
DB Row 4 8 - 9
Preacher Curl 4 8 - 10

Movement Sets Reps %1RM RPE Journal


Squat 4 6 77.5% -
DAY 4

Bench 4 6 77.5% -
Incline Bench 4 5-8 - 9
Overhead Press 4 6 77.5% -

Movement Sets Reps %1RM RPE Journal


Superset x4 - - - -
Barbell Row 4 15 - 9
Rope Tricep Pushdown 4 15 - 9
Superset x4 - - - -
DAY 5

Chin Up (Use assistance if needed) 4 15 - 9


Decline Tricep Extension 4 15 - 9
Cable Curl 4 15 - 9
Superset x 4 - - - -
Dips 4 15 - 9
DB Incline Curl 4 15 - 10

Movement Sets Reps %1RM RPE Journal


Squat 4 8 70% -
Pause Squat 4 8 60% -
DAY 6

Bench 4 8 70% -
Deadlifts 5 3 72.5% -
Hamstring Curl / Glute Ham Raise 3 7-10 - 9
Planks 3 45 sec - -

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