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12 WK Powerbuilding Program: Fill in The and Proceed To The Macro Calculator Tab

This document provides a 12-week powerbuilding program. It includes a macro calculator to determine calorie and macro needs. The program consists of 5 day split with exercises focused on legs, push, pull, lower body hypertrophy, and upper body hypertrophy each day. It provides the workout breakdown for each week with exercises, sets, reps, and load progression over the 12 weeks.

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Zouhair Arrod
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as XLSX, PDF, TXT or read online on Scribd
392 views34 pages

12 WK Powerbuilding Program: Fill in The and Proceed To The Macro Calculator Tab

This document provides a 12-week powerbuilding program. It includes a macro calculator to determine calorie and macro needs. The program consists of 5 day split with exercises focused on legs, push, pull, lower body hypertrophy, and upper body hypertrophy each day. It provides the workout breakdown for each week with exercises, sets, reps, and load progression over the 12 weeks.

Uploaded by

Zouhair Arrod
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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12 WK Powerbuilding P

Fill in the RED CELLS and


proceed to the Macro
Calculator Tab.

LBS ENTER MAXES HERE


KG SQUAT 120
BENCH 80
DEADLIFT 170
OHP 50
WEIGHT TYPE KG
lding Program
LBS
KG
HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender Male
Weight (lb) 177
Height (inches) 75
Age 22

Your BMR 1890

This is the amount of calories you would need


to consume if you were completely inactive.

Your Starting Calories 3214


Protein (grams) 177
Carbs (grams) 447
Fat (grams) 80

Reduced Calories 3025


Protein (grams) 177
Carbs (grams) 399
Fat (grams) 80

Increased Calories 3365


Protein (grams) 177
Carbs (grams) 484
Fat (grams) 80

Increased Calories ++ 3530


Protein (grams) 177
Carbs (grams) 525
Fat (grams) 80

Increased Calories +++ 3731


Protein (grams) 177
Carbs (grams) 576
Fat (grams) 80
Male

Female
SQUAT 120
BENCH 80
DEADLIFT 170
OHP 50
WEIGHT KG

WEEK 1
Movement Sets Reps %1RM RPE
Legs Power
DAY 1

dl Deficit Deadlifts (1-2 Inches) 6 3 75%


sq Pause Squat 3 5 68%
Bulgarian Split Squat 3 8 8
Side Plank Each Side 3 45sec

Movement Sets Reps %1RM RPE


DL Push Power
DAY 2

SQ Facepull 3 25 8
bn Close Grip Bench Press 6 3 75%
OHP OHP Strict 5 5 70%
Skull Crusher 5 5-8 8
Tricep Pushdown 3 8 7

Movement Sets Reps %1RM RPE


Pull Power
Chinup(Add Weight If Needed) 3 5 8
DAY 3

Barbell Row 3 8 8
Wide Grip Pulldown 3 8 8
Barbell Curl 3 8 8
Hammer Curl 3 8 8

Movement Sets Reps %1RM RPE


SQ Lower Hypertrophy
Leg Press 3 12 7
DAY 4

BN Stiff Leg Deadlift 3 12 8


BN Walking Lunge 3 12 8
Superset The Following X4 4
Leg Curl 12 8
BN Leg Extension 12 8

Movement Sets Reps %1RM RPE


Upper Hypertrophy
Superset The Following X3 3
DB Flat Bench 12 8
Close Grip Cable Row 12 8
Superset The Following X3 3
DB Incline 12 8
Chest Supported Row 15 8
Superset The Following X4 4

DAY 5
Standing DB Press 12 8
Lateral Raise 15 8
French Press 15 8
Superset The Following X3 3
DB Upright Row 15 8
Tricep Pushdown 15 8
Superset The Following X4 4
Face Pulls 30 8
DB Curl 12 8
Pushups 8
Leg Press
Front Squat
Safety Bar Squat
WEEK 2 WEEK 3
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
DAY 1

DAY 1
127.5 6 3 78% 132.5 6 3 80%
80 4 5 70% 85 5 5 73%
4 8 8 5 8
3 45sec 3 45sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 2

DAY 2
3 25 8 3 25
60 6 3 78% 62.5 6 3 80%
35 5 5 73% 37.5 5 5 75%
3 5-8 8 3 5-8
3 8 7 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 5 8 5 5
DAY 3

DAY 3

3 8 8 3 8
3 8 8 3 8
3 8 8 3 8
3 8 8 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 12 7 3 12
DAY 4

DAY 4

4 12 8 4 12
3 12 8 3 12
4 4
12 8 12
12 8 12

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 5
12 8 12
12 8 12
4 4
12 8 12
15 8 15
4 4
DAY 5

DAY 5
12 8 12
15 8 15
15 8 15
3 3
15 8 15
15 8 15
4 4
30 8 30
12 8 12
8
EEK 3 WEEK 4
RPE LOAD Sets Reps %1RM RPE LOAD
DAY 1

135 6 3 83% 140


87.5 3 5 75% 90
8 3 8 8
3 45sec

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 2

8 3 25 8
65 6 3 83% 65
37.5 3 5 78% 40
8 3 5-8 8
7 3 8 7

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 5 8
DAY 3

8 3 8 8
8 3 8 8
8 3 8 8
8 3 8 8

RPE LOAD Sets Reps %1RM RPE LOAD

7 3 12 7
DAY 4

8 3 10 8
8 3 12 8
4
8 12 8
8 12 8

RPE LOAD Sets Reps %1RM RPE LOAD

3
8 12 8
8 12 8
4
8 12 8
8 15 8
4

DAY 5
8 12 8
8 15 8
8 15 8
3
8 15 8
8 15 8
4
8 30 8
8 12 8
8 8
LBS
KG
SQUAT 120
BENCH 80
DEADLIFT 170
OHP 50
WEIGHT KG

WEEK 5
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 3 80%
DAY 1

sq Squat 3 5 73%
dl Pause Deadlift 1 3 73%
dl Pause Deadlift 3 5 68%
Walking Lunges 3 8 8
Plank 3 60sec

Movement Sets Reps %1RM RPE


Push Power
DL Facepull 3 25 8
DAY 2

bn 3 Sec Pause Bench 1 3 80%


bn 3 Sec Pause Bench 5 3 75%
ohp OHP Strict 5 3 80%
DB French Press 5 8 8
Close Grip Pushups 3 8
DL
Movement Sets Reps %1RM RPE
Pull Power
DB Row 3 8 8
DAY 3

Pullup 3 8
Chest Supported Row 3 8 8
DB Curl 3 8 8
Preacher Curl 3 10 8

Movement Sets Reps %1RM RPE


Lower Hypertrophy
DAY 4

sq Tempo Squat (5 down, 5 up) 3 8 50%


dl Conv. or Trap Bar Deadlift 3 10 55%
Bulgarian Split Squat (Per Leg) 3 12 8
BN Walking Lunges (Per Leg) 3 15
BN
Movement Sets Reps %1RM RPE
Upper Hypertrophy
Click To Choose Lift 3 10 8
Y5
Close Grip Pulldown 3 10 8
Superset The Following X3 3
DB Shoulder Press 10 8

DAY 5
Facepull 30 8
Superset The Following X3 3
Cable Fly 15
Pushups 15
Superset The Following X4 4
Facepull 30 8
Barbell Curl 12 8
Dips (Machine or Bodyweight) 15 8
Floor Press
Spoto Press
Leg Up Bench Pre
WEEK 6 WEEK 7
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

95 1 3 83% 100 1 3 85%


DAY 1

DAY 1
87.5 4 5 75% 90 5 5 78%
122.5 1 3 75% 127.5 1 3 78%
115 4 5 70% 120 5 5 73%
3 8 8 3 8
3 60sec 3 60sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
DAY 2

65 1 3 83% 65 DAY 2 1 3 85%


60 5 3 78% 62.5 5 3 80%
65 5 3 83% 65 5 3 83%
3 8 8 3 8
3 8 3

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 8 8 5 8
DAY 3

DAY 3

4 8 5
3 8 8 3 8
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

60 4 8 53% 62.5 5 8 55%


92.5 4 10 55-60% 5 10 55-60%
3 12 8 3 12
3 15 3 15

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 10 8 5 10
Y5

Y5
4 10 8 5 10
4 5
10 8 10

DAY 5

DAY 5
30 8 30
3 3
15 15
15 15
4 4
30 8 30
12 8 12
15 8 15
EEK 7 WEEK 8
RPE LOAD Sets Reps %1RM RPE LOAD

102.5 1 3 88% 105


DAY 1

92.5 3 5 80% 95
132.5 1 3 80% 135
122.5 3 5 75% 127.5
8 3 8 8
3 60sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
DAY 2

67.5 1 1 88% 70
65 5 3 83% 65
65 5 3 85% 67.5
8 3 8 8
8 3 8

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 8 8
DAY 3

8 3 8
8 3 8 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

65 3 8 58% 70
3 10 55-60%
8 3 12 8
3 15

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 10 8
Y5
8 3 10 8
3
8 10 8

DAY 5
8 30 8
3
15
15
4
8 30 8
8 12 8
8 15 8
LBS
KG
SQUAT 120
BENCH 80
DEADLIFT 170
OHP 50
WEIGHT KG

WEEK 9
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 1 85%
DAY 1

sq Squat 6 2 83%
dl Deadlift 1 1 83%
dl Deadlift 5 2 80%
Leg Press or Bulgarian 3 8 8
Plank (Add Weight) 3 30sec

Movement Sets Reps %1RM RPE


DL Push Power
SQ Facepull 3 25 8
bn Bench 1 1 85%
DAY 2

bn Bench 8 2 83%
ohp OHP Strict 1 1 88%
ohp OHP Strict 6 2 83%
Dips 3 5 8
BN Tricep Pushdown 3 10 8
DL
Movement Sets Reps %1RM RPE
Pull Power
Barbell Row 3 6 8
DAY 3

Chin Up 3 8
Wide Grip Pulldowns 3 10 8
Hammer Curl 3 8 8
Cable Curl 3 10 8

Movement Sets Reps %1RM RPE


Lower Hypertrophy
sq Squat 3 8 60%
DAY 4

Click To Choose Lift 3 10 8


Superset The Following X3 3
Goblet Squat 12 8
BN Single Leg Hamstring Curl 15 8
BN
BN Movement Sets Reps %1RM RPE
Upper Hypertrophy
Superset The Following X3 3
bn Close Grip 8 55%
Chest Supported Row 12 8
Superset The Following X3 3
Dips 8 8
DAY 5 Close Grip Pulldowns 10 8
Lateral Raise 12 8
Superset The Following X3 3
Barbell Incline Press 12 8
Chest Fly 15 8
Superset The Following X3 3
DB Curl 12 8
DB Skullcrushers 12 8
Stiff Leg DL
Single Leg DB RDL
Hip Thrust
Movement Sets Reps %1RM RPE
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
WEEK 10 WEEK 11
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

102.5 1 1 88% 105 1 1 90%


DAY 1

DAY 1
100 6 2 85% 102.5 6 2 88%
140 1 1 85% 145 1 1 88%
135 5 2 83% 140 5 2 85%
3 8 8 3 8
3 30sec 3 30sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
67.5 1 1 88% 70 1 1 90%
DAY 2

DAY 2
65 8 2 85% 67.5 8 2 88%
70 1 1 90% 72.5 1 1 93%
65 6 2 85% 67.5 6 2 88%
3 5 8 3 5
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 6 8 5 6
DAY 3

DAY 3

4 8 5
3 10 8 3 10
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

72.5 4 8 63% 75 5 8 65%


DAY 4

DAY 4

4 10 8 5 10
3 3
12 8 12
15 8 15

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


4 5
45 8 55% 45 8 55%
12 8 12
4 5
DAY 5 8 8 8

DAY 5
10 8 10
12 8 12
3 3
12 8 12
15 8 15
3 3
12 8 12
12 8 12
EEK 11 WEEK 12
RPE LOAD Sets Reps %1RM RPE LOAD

107.5 1 1 93% 110


DAY 1

105 6 2 90% 107.5


150 1 1 90% 152.5
145 5 2 88% 150
8 3 8 8
3 30sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
72.5 1 1 93% 75
DAY 2

70 5 2 90% 72.5
75 1 1 95% 75
70 5 2 90% 72.5
8 3 5 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 6 8
DAY 3

8 3 8
8 3 10 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

77.5 3 8 68% 80
DAY 4

8 3 10 8
3
8 12 8
8 15 8

RPE LOAD Sets Reps %1RM RPE LOAD


3
45 8 55% 45
8 12 8
5
8 8 8

DAY 5
8 10 8
8 12 8
3
8 12 8
8 15 8
3
8 12 8
8 12 8
LBS
KG

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