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PowerBuilding Program

This document provides information on a beginner powerlifting program, including recommendations for warmups, top sets using Rate of Perceived Exertion (RPE) scales, backdown sets, and deloading. Warmups should gradually increase intensity from 50% to over 75% of max weight. Top sets should be done in the RPE range of 6-9.5. Backdown sets after are a percentage of top sets to build on training momentum. The program includes an active deload at week 9 and a passive deload at week 14 to maximize recovery.

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Tung Le
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388 views

PowerBuilding Program

This document provides information on a beginner powerlifting program, including recommendations for warmups, top sets using Rate of Perceived Exertion (RPE) scales, backdown sets, and deloading. Warmups should gradually increase intensity from 50% to over 75% of max weight. Top sets should be done in the RPE range of 6-9.5. Backdown sets after are a percentage of top sets to build on training momentum. The program includes an active deload at week 9 and a passive deload at week 14 to maximize recovery.

Uploaded by

Tung Le
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Beginner PowerBuilder Program

By
Acknowledgements

I would like to thank my brother. Without him, I would most definitely not be where I

am at today. Hit him up with a follow as he will be teaching the fundamentals of powerlifting

and bodybuilding. (@IG: @dill.lifts).

Big thank you to everyone that continues to support me on the daily! I receive a ton of

supportive messages on Instagram. Unfortunately, my typical response is time is slow as a lot of

my time is spent between training, coaching, 3 different social media platforms, and my studies

(I am a 3rd year Undergrad Student in Computer Science). Once I free from my academic duties,

on the 15th of December, I will allocate a lot more time back into the responsiveness of my

social media.

Do not be afraid to DM me for any questions concerning the program (I will respond

eventually). Tag me in your post and you might just get featured. On top of that, I will

consider doing another program giveaway near the 20k IG Follower mark. The upcoming

program will build upon this training regimen (for intermediate lifting).
Warmups

When warming up, the goal is to raise your body temperature. The warmup weights are

not listed in this program. The basic idea is to use as little energy as possible to achieve a

comfortable level of warmth. Being warm is important for avoiding injuries, and for providing

the optimal firing of motor units that surrounds the skeletal muscle fibers. Here is my

recommended warmup for compound movements:

• 0% to 50%, < 12 Repetitions

• 50% to 75%, 3 to 5 Repetitions

• > 75%, 1 Repetitions

Top Sets (RPE)

Rate perceived exertion, RPE, is a subjective self-rating scale 1 to 10 that rates the

amount of exertion during an exercise (you can think of this as Effort). In this program, an RPE

of 6 to 9.5 is used for determining the compound training weights. The RPE scale is very

responsive to how you are feeling the day of training.

So how can we use the RPE scale to make to make this style of training a little more

objective? RPE equals the remaining reps in your gas tank upon reaching failure.

For example:

• [Max Effort (RPE 10) – Goal Training Effort (X RPE of the set)].

• RPE 9 a set of 5 reps.

• The remaining reps in your gas tank should be 10 – 9 = 1 rep left. A total of 6 reps can

be executed and an attempt of the 7th rep would result in failure.


The advantage of the RPE scale allows you to modify the Top Sets/RPE on the day of

training. If you feel weaker (or stronger) than usual, bump the weights down (or up) for that of

the RPE set.

Backdown Sets

The Backdown Sets are listed right below the Top Sets/RPE. These sets are percentage

based. They are implemented to increase linearly throughout the program. These sets are not

meant to be rigorous. The purpose of these Backdown Sets is to build upon itself with room to

spare for training momentum. Backdown Sets are also an opportunity to fix lagging muscle

groups, improve form, and develop efficient motor patterns (aka. technique).

Deloading

There are two forms of Deloading: Active and Passive. Active Deloading is when

volume and intensity are reduced to around 50% to 75%. This exact number is determined by

that of the athlete. As for passive Deloading, there is no compounds, accessories, and training.

To maximize recovery, prioritize nutrition and sleep.

• Use an Active Deload for weeks 9,

• Use a Passive Deload for week 14.


Additional information

I recommend video recording at least one set from your Top Sets/RPE and Working Sets

for the squat, bench and deadlift. Recording your Top/Backdown Sets will allow for form

critiquing and self reflection.

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