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8 Week Powerbuilding

The document provides a 4-day advanced powerbuilding program over 4 weeks. It includes exercises for upper body and lower body each day, along with set and repetition guidelines. It recommends estimating 1 rep maxes for certain lifts and provides sample workouts for each week that progress in weight and difficulty over the 4 weeks. Technical execution of lifts is emphasized over weight used for some exercises.

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Naveen Lifter
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755 views10 pages

8 Week Powerbuilding

The document provides a 4-day advanced powerbuilding program over 4 weeks. It includes exercises for upper body and lower body each day, along with set and repetition guidelines. It recommends estimating 1 rep maxes for certain lifts and provides sample workouts for each week that progress in weight and difficulty over the 4 weeks. Technical execution of lifts is emphasized over weight used for some exercises.

Uploaded by

Naveen Lifter
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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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 495
BENCH 310
DEADLIFT 575
ROUNDING 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

Need more help? Use the links below. Please note that I cannot provide support for this

Sign up for a 1:1 consultation.


Join my coaching team.
Learn the basics of programming.
BUILDING PROGRAM

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


n the "Rounding" box.

495
310
575
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 4 260 1 2


3 5 220 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 4 415 1 2
3 5 355 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 2 235 1 3


1 2 275 1 3
1 2 295

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 1 430 15 1
1 MAX 430

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

270 1 1 280 1 6 205


245 3 2 260 1 6 240
1 6 260

@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

435 1 1 445 1 6 325


390 3 2 410 1 6 385
1 6 415

@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

295 1 5 265 1 2 240


275 2 5 240 1 2 280
1 2 300

@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

460 8 1 490 12 1 505


1 MAX 490

@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 1 285 1 3


2 4 215 3 2

INCLINE BENCH PRESS 1 5 185 1 5


1 5 215 1 5
1 5 230 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 1 460 1 3
2 4 345 3 2

ROMANIAN DEADLIFT 1 7 200 1 7


1 7 250 1 7
1 7 280 1 MAX

GLUTE HAM RAISE 3 MAX @9 3 MAX

DAY 3 HEAVY UPPER


SETS REPS LOAD SETS REPS
FLOOR PRESS 1 MAX 215 2 12

STANDING OVERHEAD PRESS 1 7 130 1 10


1 7 165 1 10
1 7 185 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 1 520 6 1
1 MAX 520

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

280 1 2 280 1 3 225


250 2 1 265 1 3 265
1 3 285

195 1 2 205 1 3 205


230 1 2 240 1 3 240
245 3 2 260 2 3 260

@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

445 1 2 445 1 3 365


400 2 1 425 1 3 430
1 3 460

200 1 7 230
250 1 7 290 SKIP
280 1 7 320

@9 3 MAX @9 3 MAX @9

LOAD SETS REPS LOAD SETS REPS LOAD


190 1 MAX 220 2 12 200

130 1 7 @7
MAX REPS WITH IN 12
165 MINUTES 1 7 @8
185 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

530 1 1 520
2 1 545 SKIP
1 1 520

@9 3 12 @9 3 10 @9

@9 3 15 @9 3 15 @9

@9

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