Thank You For S

Here are some notes to help

Best results occur in a 20
pound of body weight (tra
of creatine per day is reco
each week on compound
this movement each week
just as hard as you push y
building both strenght and
effort to increasingly add
Finally, I hope that you se
becoming a stronger and
mindfull of your nutrition
Thank you again and goo
for any reason.
Email powerbuildpro
this program as a go
ou For Supporting Me and Trusting M
notes to help ensure your success: (Change document to
ts occur in a 200-500 calorie surplus. Eat at least 1 gram of protein per
body weight (track this using the MyFitnessPal app). Taking 5-10 grams
e per day is recomended. It is extremely important that you add weight
k on compound movements with the note "Load slightly more weight in
ment each week." While doing these exercises you should be pushing
rd as you push your assesories as they are extremely beneficial for
both strenght and size. It is also important that you make a conscious
ncreasingly add weight to your normal accessories as wel.
hope that you see this program as a big step in your journey to
a stronger and better version of yourself. Please make sure you stay
of your nutrition as well as your hydration to allow your self to grow.
u again and goodluck with the program. Feel free to contact me anytime
ason.
owerbuildprograms.com or dm me your gmail account in or
gram as a google sheet!
usting Me With Your Prog
document to dark m
protein per
5-10 grams
dd weight
e weight in
pushing
al for
nscious

o
ou stay
o grow.
me anytime

account in order to receive

Powerbuilding- Nonso 8 Week Deadl
Week 1
DAY 1 SETS REPS
Paused Squats 1 X 3
Comp Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
D handle pull downs 3 X 12
Skullcrushers 3 X 10
Core 3 X 20

DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 8
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12

DAY 5 SETS REPS

 Squat 3 X 8
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 7
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

@6 60%
Drop weight 70%
@6 60%
Drop weight 70%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 70%
Drop Weight 60%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 65%
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

 @7 65%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 60%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Week 2
DAY 1 SETS REPS
Paused Squats 1 X 3
Comp Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
D handle pull downs 3 X 12
Skullcrushers 3 X 10
Core 3 X 20

DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 8
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12

DAY 5 SETS REPS

Squat 3 X 8
Hamstring curls 3 X 12
 Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 7
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

@7 65%
Drop weight 75%
@7 75%
Drop weight 65%
@8
@8
@8

RPE Estimated Load Weight Lifted

@7 65%
Drop Weight 75%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 70%
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@7 70%
@8
 @8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 65%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Week 3
DAY 1 SETS REPS
Paused Squats 1 X 3
Comp Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
D handle pull downs 12 X 3
Skullcrushers 10 X 3
Core 20 X 3

DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 8
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12
 DAY 5 SETS REPS
Squat 3 X 8
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 7
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

@8 68%
Drop weight 78%
@8 68%
Drop weight 78%
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 68%
Drop Weight 78%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 74%
@8
@8
@8
@8
RPE Estimated Load Weight Lifted
@7 72%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 69%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
 Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Week 3
DAY 1 SETS REPS
Paused Squats 1 X 3
Comp Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
D handle pull downs 12 X 3
Skullcrushers 10 X 3
Core 20 X 3

DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 8
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12
 DAY 5 SETS REPS
Squat 3 X 8
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 7
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

Attempt a PR
Drop weight 65%
Attempt a PR
Drop weight 65%
@8
@8
@8

RPE Estimated Load Weight Lifted

Attempt a PR
Drop Weight 65%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 77%
@8
@8
@8
@8
RPE Estimated Load Weight Lifted
@7 75%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 75%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
 Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Deload
DAY 1 SETS REPS
Paused Squats 1 X 3
Comp Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
D handle pull downs 12 X 3
Skullcrushers 10 X 3
Core 20 X 3

DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 8
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12
 DAY 5 SETS REPS
Squat 3 X 8
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 7
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

@5 60%
Drop weight 75%
@5 70%
Drop weight 75%
@8
@8
@8

RPE Estimated Load Weight Lifted

@5
Drop Weight 75%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 60%
@8
@8
@8
@8
RPE Estimated Load Weight Lifted
@7 60%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 65%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
 Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Week 6
DAY 1 SETS REPS
Paused Squats 1 X 1
Comp Squat 3 X 3
Bench 1 X 1
Bench 4 X 4
D handle pull downs 12 X 3
Skullcrushers 10 X 3
Core 20 X 3

DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 6
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12
 DAY 5 SETS REPS
Squat 3 X 6
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 5
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

@7 67%
Drop weight 77%
@7 67%
Drop weight 77%
@8
@8
@8

RPE Estimated Load Weight Lifted

@7 67%
Drop Weight 77%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 66%
@8
@8
@8
@8
RPE Estimated Load Weight Lifted
@7 66%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 75%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
 Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Week 7
DAY 1 SETS REPS
Paused Squats 1 X 1
Comp Squat 3 X 3
Bench 1 X 1
Bench 4 X 4
D handle pull downs 12 X 3
Skullcrushers 10 X 3
Core 20 X 3

DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 6
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12
 DAY 5 SETS REPS
Squat 3 X 6
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 5
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

@8 70%
Drop weight 80%
@8 70%
Drop weight 80%
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 70
Drop Weight 80%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 69%
@8
@8
@8
@8
RPE Estimated Load Weight Lifted
@7 69%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 77%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
 Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Powerbuilding- Nonso 8 Week Deadl
Week 8
DAY 1 SETS REPS
Paused Squats 1 X 1
Comp Squat 3 X 3
Bench 1 X 1
Bench 4 X 4
D handle pull downs 12 X 3
Skullcrushers 10 X 3
Core 20 X 3

DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 3
Leg extension 3 X 16
Lat pull down 3 X 10
Single leg leg press 3 X 10

DAY 3- Rest Day

DAY 4 SETS REPS

Bench 4 X 6
Incline DB bench 3 X 12
Barbell rows 3 X 12
Tricep push down 3 X 20
Bicep curl of choice 3 X 12
 DAY 5 SETS REPS
Squat 3 X 6
Hamstring curls 3 X 12
Dumbell RDL 3 X 12
GHR 3 X 10
Bulgarian split squats 3 X 12
Core 3 X 20

DAY 6 SETS REPS

Bench 4 X 5
Block pulls 3 X 6
Close girl pull ups 3 X 10
Bicep curl of choice 3 X 16
Face pulls 3 X 25

Day 7- Rest Day

ek Deadlift Program PowerBuildprog

RPE Estimated Load Weight Lifted

Attemp a PR
Drop weight 75%
Attempt a PR
Drop weight 75%
@8
@8
@8

RPE Estimated Load Weight Lifted

Attempt a PR
Drop Weight 75%
@8
@8
@8

RPE Estimated Load Weight Lifted

@6 72%
@8
@8
@8
@8
RPE Estimated Load Weight Lifted
@7 72%
@8
@8
@8
@8
@8

RPE Estimated Load Weight Lifted

@8 80%
@8
@8
@8
@8
PowerBuildprograms.com

Notes

Load slightly more weight in this movement ea

Notes

Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
 Notes
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week
Load slightly more weight in this movement each week

Notes
Load slightly more weight in this movement each week