POWERBU

ERBUILDING PROGRAM
@joeyawalashaw
WELCOME

NAME ???

AGE ???
SQUAT 0
BENCH PRESS 0
DEADLIFT 0
OGRAMME v2
w
 INSERT START DATE > 16 January 23
WEEK 1

DAY 1 SETS REPS

ACCESSORIES HAVE A DROP SQUAT 1 4
DOWN MENU, SELECT
WHICHEVER EXERCISE YOU SQUAT 3 4
PREFER!
BENCH PRESS 1 7
BENCH PRESS 2 7
DROP DOWN → DB LATERAL RAISES 3 12-20
DROP DOWN → SINGLE LEG EXTENSIONS 3 12-15
DROP DOWN → ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
DROP DOWN → SINGLE LEG HAMSTRING CURLS 3 8-10
DROP DOWN → SINGLE ARM LAT PULL-DOWNS - 8-12
DROP DOWN → REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DROP DOWN → DB LATERAL RAISES 3 12-15
DROP DOWN → INCLINE DB PRESS 3 12-15
DROP DOWN → TRICEP PUSHDOWNS 3 12-15
DROP DOWN → TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
DROP DOWN → PULL-UPS - 8-12
DROP DOWN → DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

06 February 23 WEEK 4

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
 PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

27 February 23
WEEK 7

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
BENCH PRESS 1 4
BENCH PRESS 2 3
DROP DOWN → DB LATERAL RAISES 3 12-20
DROP DOWN → SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 3
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
DROP DOWN → FLAT DB PRESS 3 8-12
DROP DOWN → SINGLE ARM LAT PULL-DOWNS - 8-12
DROP DOWN → DB LATERAL RAISES 3 12-15
DROP DOWN → REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 3
DROP DOWN → DB LATERAL RAISES 3 12-15
DROP DOWN → INCLINE DB PRESS 3 12-15
DROP DOWN → TRICEP PUSHDOWNS 3 12-15
DROP DOWN → TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 2
DROP DOWN → SQUAT 3 2
DROP DOWN → BENCH PRESS 1 3
DROP DOWN → BENCH PRESS 2 5
DEADLIFT 1 2
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

20 March 23
WEEK 10

DAY 1 SETS REPS

 SQUAT 1 1
SQUAT 1 3
BENCH PRESS 1 3
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 2
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 2
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!
 DAY 4 SETS REPS
SQUAT 1 1
SQUAT 3 2
BENCH PRESS 1 1
BENCH PRESS 2 3
DEADLIFT 1 1
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
SINGLE LEG EXTENSIONS
BULGARIAN SPLIT SQUATS
FRONT FOOT ELEVATED SPLIT SQUATS

REVERSE HYPER EXTENSIONS

GLUTE BRIDGES
BACK EXTENSION
GHD

PEC DECK
CABLE FLYS
MACHINE CHEST PRESS
DB FLYS
ACCESSORY OPTIONS
GHD BACK EXTENSIONS
GOOD MORNINGS
DB RDLS
45 DEGREE BACK EXTENSIONS
REVERSE HYPER-EXTENSIONS

LEG EXTENSIONS
LEG PRESS
HACK SQUAT
BULGARIAN SPLIT SQUAT
FRONT FOOT ELEVATED SPLIT SQUAT
HEEL ELEVATED GOBLET SQUAT

CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
SIDE PLANKS
PALOFF PRESSES
CORE / STABILITY OPTION
CABLE CRUNCHES
MCGILL BIG 3
DEADBUGS
WEIGHTED PLANKS
PLANKS
GHD CRUNCHES
SIDE PLANKS
PALOFF PRESSES
SUPINE 90/90 BREATHING
REVERSE PLANKS

NEUTRAL GRIP PULL-DOWNS CHEST SUPPORTED R

CHIN-UPS CABLE ROWS
WIDE GRIP PULLDOWNS BARBELL ROWS
REVERSE GRIP PULL-DOWNS PRONE ROWS
PULL-UPS SINGLE ARM DB ROWS
SINGLE ARM LAT PULL-DOWNS SEAL ROWS

HAMSTRING CURLS LU RAISES

BANDED HAMSTRING CURLS UPRIGHT ROWS
NORDIC CURLS MACHINE LATERAL RAISES
SINGLE LEG HAMSTRING CURLS DB LATERAL RAISES
SEATED SHOULDER PRESS
SHOULDER Ys Ts Ws

TRICEP PUSHDOWNS
SKULL CRUSHERS
DB TRICEP KICK BACKS
TRICEP OVERHEAD EXTENSIONS
WEEK 1

WEIGHT DAILY VOLUME RPE

0 0 5
0 0 -
0 0 5.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 - 7-8
0 - 7-8
 0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 0 6
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 4

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
 - 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 7
0 0 7
0 0 -
 0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 7

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6.5
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
 0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 6
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 10

WEIGHT DAILY VOLUME RPE

 0 0 7
0 0 7
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -
WEIGHT DAILY VOLUME RPE
0 0 7
0 0 -
0 0 7
0 0 6
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -
 INCLINE DB PRESS
FLAT DB PRESS
INCLINE BARBELL PRESS
MACHINE CHEST PRESS
WEIGHTED PUSH-UPS

BARBELL GLUTE BRIDGES

HIP THRUSTERS
TERAL RAISES

OULDER PRESS
 RECOMMENDED TRAINING SPLIT
DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES

NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
 -
-

NOTES

-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

 NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
-
-

NOTES

-
 -
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
ENTER TOP SET WEIGHT TO GENERATE THE BACKDOWN SETS

PAUSE JUST ABOVE THE FLOOR

PAUSE JUST ABOVE THE FLOOR
-
-
-
 -
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-

NOTES

-
-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
-
-
-
-
-

NOTES

-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-
-
-
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-
NOTES

-
-
-
-
-
-
 23 January 23
WEEK 2

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
 TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

13 February 23 WEEK 5

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
 PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

06 March 23
WEEK 8

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
BENCH PRESS 1 4
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 3
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 2
SQUAT 3 2
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 2
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

27 March 23
WEEK 11

DAY 1 SETS REPS

 SQUAT 1 1
SQUAT 1 3
BENCH PRESS 1 3
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 2
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 2
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!
 DAY 4 SETS REPS
SQUAT 1 1
SQUAT 3 2
BENCH PRESS 1 1
BENCH PRESS 2 3
DEADLIFT 1 1
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
WEEK 2

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 - 7-8
0 - 7-8
 0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 0 6
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 5

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
 - 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7
0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 8
0 0 8
0 0 8
0 0 -
 0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 8

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
 0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 6
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

WEEK 11

WEIGHT DAILY VOLUME RPE

 0 0 8
0 0 8
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 8
0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -
WEIGHT DAILY VOLUME RPE
0 0 8
0 0 -
0 0 8
0 0 6
0 0 8
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -
 RECOMMENDED TRAINING SPLIT
DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
 -
-

NOTES

-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

 NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-

-
EACH SIDE
-
-

NOTES

-
-
-
-

NOTES

-
 -
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
ENTER TOP SET WEIGHT TO GENERATE THE BACKDOWN SETS
-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
-
-
 -
EACH SIDE
-
-

NOTES
-
-
-
-
-
-
-

NOTES

-
-
-
-
-
-

RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
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NOTES

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PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
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NOTES
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NOTES

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 30 January 23
WEEK 3

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
 TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

20 February 23 DELOAD WEEK

DAY 1 SETS REPS

SQUAT 1 4
SQUAT 3 4
BENCH PRESS 1 7
BENCH PRESS 2 7
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
 TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH 1 3
TEMPO BENCH 2 4
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 3 4
FLAT DB PRESS 3 8-12
SINGLE LEG HAMSTRING CURLS 3 8-10
SINGLE ARM LAT PULL-DOWNS - 8-12
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 2 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 3
SQUAT 3 3
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 3
DEADLIFT 3 4
 PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

13 March 23
WEEK 9

DAY 1 SETS REPS

SQUAT 1 2
SQUAT 1 2
BENCH PRESS 1 4
BENCH PRESS 2 3
DB LATERAL RAISES 3 12-20
SINGLE LEG EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 3
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
FLAT DB PRESS 3 8-12
SINGLE ARM LAT PULL-DOWNS - 8-12
DB LATERAL RAISES 3 12-15
REVERSE HYPER-EXTENSIONS 4 10-12
DEADBUGS 3 15+
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
DO BICEPS ALSO!!

DAY 3 SETS REPS

BENCH PRESS 1 3
DB LATERAL RAISES 3 12-15
INCLINE DB PRESS 3 12-15
TRICEP PUSHDOWNS 3 12-15
TRICEP OVERHEAD EXTENSIONS 3 12-15
ADDUCTOR PLANKS 3 12-20
TOTAL BENCH PRESS VOLUME - -
DO TRICEPS ALSO!!

DAY 4 SETS REPS

SQUAT 1 2
SQUAT 3 2
BENCH PRESS 1 3
BENCH PRESS 2 5
DEADLIFT 1 2
DEADLIFT 3 3
PULL-UPS - 8-12
DB LATERAL RAISES 4 12-20
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

03 April 23
WEEK 12 (1RM)

DAY 1 SETS REPS

 SQUAT 1 1
SQUAT 1 3
BENCH PRESS 1 3
BENCH PRESS 2 3
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -

DAY 2 SETS REPS

TEMPO BENCH PRESS 1 2
TEMPO BENCH PRESS 2 3
PAUSED DEADLIFT 1 2
PAUSED DEADLIFT 2 2
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -

DAY 3 SETS REPS

BENCH PRESS 1 2
DB LATERAL RAISES 3 12-15
TOTAL BENCH PRESS VOLUME - -

DAY 4 SETS REPS

SQUAT 1 1
SQUAT 3 2
BENCH PRESS 1 1
BENCH PRESS 2 3
DEADLIFT 1 1
DEADLIFT 3 3
TOTAL SQUAT VOLUME - -
TOTAL BENCH PRESS VOLUME - -
TOTAL DEADLIFT VOLUME - -
WEEK 3

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 0 -
0 0 6
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 6
0 - 7-8
0 - 7-8
 0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0 -
0 0 7
0 0 7
0 0 7
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

LOAD WEEK

WEIGHT DAILY VOLUME RPE

0 0 5
0 0 -
0 0 6
0 0 -
0 - 7
0 - 7
0 - -
 - 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 5
0 0
0 0 5
0 0 5
0 - 7
0 - 7
0 - 7
0 - 7
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 5
0 - 7
0 - 7
0 - 7
0 - 7
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 5
0 0 -
0 0 5
0 0 5
0 0 5
0 0 -
 0 - 6
0 - 6
- 0 -
- 0 -
- 0 -

WEEK 9

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 7.5
0 0 -
0 - 7-8
0 - 7-8
0 - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7.5
0 0 -
0 0 7
0 0 6
0 - 7-8
0 - 7-8
0 - 7-8
 0 - 7-8
- - -
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7-8
0 - 7-8
0 - 7-8
0 - 7-8
0 - -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 8
0 0 -
0 0 8
0 0 7
0 0 8
0 0 -
0 - 7-8
0 - 7-8
- 0 -
- 0 -
- 0 -

EK 12 (1RM)

WEIGHT DAILY VOLUME RPE

 0 0 7
0 0 7
0 0 7
0 0 6
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 0
0 0 7
0 0 6
- 0 -
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 7
0 - 7
- 0 -

WEIGHT DAILY VOLUME RPE

0 0 9.5
0 0 -
0 0 9.5
0 0 7
0 0 9.5
0 0 -
- 0 -
- 0 -
- 0 -
 RECOMMENDED TRAINING SPLIT
DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
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-
EACH SIDE
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NOTES

-
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 -
-

NOTES

-
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RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

 NOTES
( 3:1:0 )
( 3:1:0 )
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
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-
EACH SIDE
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NOTES

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NOTES

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 -
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RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS

NOTES
ENTER TOP SET WEIGHT TO GENERATE THE BACKDOWN SETS
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PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
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 -
EACH SIDE
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NOTES
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NOTES

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RECOMMENDED TRAINING SPLIT

DAY 1 - DAY 2 - REST - DAY 3 - REST - DAY 4 - REST
NOTES
USE PREVIOUS WEEK AS AN IDEA FOR NUMBERS
-
-
-
-
-

NOTES

-
PAUSE JUST ABOVE THE FLOOR
PAUSE JUST ABOVE THE FLOOR
-
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NOTES
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NOTES

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If you're interested in training for five days a w
suggestions:

1 - Schedule the additional 5th training day du

and prior to the 1st day of the next week.

2 - Structure your 5th training day to include o

3 - Make a selection for your exercises from t

a-
The reason behind including this specific list
training days, are avoided.

4 - Your conditioning movement should be an

5 - Your accessories should be 3 sets & 8-12
6 - If you do feel like the program is becoming
program.
Build your own Day 5 Below - select your e

DAY 5
CARDIO OPTION
EXERCISE OPTION
EXERCISE OPTION
EXERCISE OPTION
EXERCISE OPTION
EXER
CISE
SING
OPTI
LE
SHO
ON
ARM
ULDE
INCLI
DB
R
NE
PULL
TRIO
Ys
-UPS Ts
TRIC
Ws
EP
INCLI
OVE
NE
HAC
RHE
DB
K
SEAT
FLYS
SQU
ED
DB
AT
CALV
CURL
DB
ESSHR
FAR
UGS
MER
S
CARR
CAR
DIO
TREA
OPTI
DMIL
ROW
ON
LER
STAI
RMA
AIR
STER
BIKE
SLED
PUS
SLED
HES
PULL
FAR
SMER
S
CARR
SPRI
NTS
JUM
P
BUR
ROPE
PEES
BOX
JUM
PS
g for five days a week for this program, you can incorporate an ex

h training day during the usual rest day that is slotted in between
e next week.

g day to include one conditioning exercise followed by 4-5 supple

exercises from the list provided.

a - Conditioning: Treadmill, bike, walk, jog.

b - Single arm shoulder press.
c - Shoulder trio.
d - Incline Ys Ts Ws.
e - Pull-ups.
 f - Tricep overhead extension.
g - Incline DB flys.
h - Hack Squat.
i - Seated calve raise.
j - DB Curls with a twist.
k - DB Shrugs.

l - Farmers Carry.
this specific list is to ensure that the majority of other exercises,

ent should be anywhere from 15-25mins.

be 3 sets & 8-12 reps each. RPE should range from 6-8.
ram is becoming too taxing or your recovery is impacted negativ
*Example of how you can structure yo
w - select your exercise from the drop-down menu then you can f
your Day 5's:
SETSREPS WEIGHT DAILY VOLUME
N 1 0 - -
N 0 0 0 -
N 0 0 0 -
N 0 0 0 -
N 0 0 0 -
can incorporate an extra training session by observing the below-

is slotted in between the training weeks. This implies it should b

ollowed by 4-5 supplementary or accessory exercises.

ke, walk, jog.

press.

s.
nsion.

e.
ist.

ty of other exercises, which could potentially hinder your perform

e from 6-8.
y is impacted negatively, then you should cut out the 5th day for t
you can structure your day 5.*
 menu then you can fill in the reps and sets you would like to do
your Day 5's:
RPE TEMPO
- -
7-8 -
7-8 -
7-8 -
7-8 -
DEADLIFT VARIANT
DEFICIT DEADL
BLOCK PULL
PAUSED DEADL
 training session by observing the below-mentioned

e training weeks. This implies it should be after the 4th day

entary or accessory exercises.

hich could potentially hinder your performance on primary

, then you should cut out the 5th day for the 2nd phase of the
day 5.*
in the reps and sets you would like to do and refer to this on

NOTES
-
-
-
-
-
SQUAT VARIANT
PAUSED SQUAT
PIN SQUAT
SSB FRONT SQUAT
1
2
3