ADVANCED POWERBUILDING PROGRAM

Enter your estimated CURRENT 1RMs below. If you don't know, estimate, but be conse
weight incrememnt in the "Rounding" box.

SQUAT 275
BENCH 185
DEADLIFT 315
ROUNDING 5

For movements marked with RPEs, the focus is on the muscle, not the weight used. Thes
perfection (full ROM, controlled eccentic, hard contraction at end range

@7 WARMUP
@8 HARD, NOT FAILUR
@9 FAILURE
@10 SOME CHEATING

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Learn the basics of programming.
BUILDING PROGRAM

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

n the "Rounding" box.

275
185
315
5

not the weight used. These should be performed with technical

contraction at end range) unless marked @10.

WARMUP
HARD, NOT FAILURE
FAILURE
SOME CHEATING

ot 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 4 155 1 2

3 5 130 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 4 230 1 2
3 5 195 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 2 140 1 3

1 2 165 1 3
1 2 175

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 1 235 15 1
1 MAX 235

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

160 1 1 165 1 6 125

145 3 2 150 1 6 145
1 6 155

@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

240 1 1 250 1 6 185

215 3 2 230 1 6 215
1 6 230

@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

175 1 5 155 1 2 140

165 2 5 140 1 2 165
1 2 180

@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

250 8 1 270 12 1 275

1 MAX 270

@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 1 170 1 3

2 4 130 3 2

INCLINE BENCH PRESS 1 5 105 1 5

1 5 125 1 5
1 5 135 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 1 255 1 3
2 4 190 3 2

ROMANIAN DEADLIFT 1 7 110 1 7

1 7 140 1 7
1 7 155 1 MAX

GLUTE HAM RAISE 3 MAX @9 3 MAX

DAY 3 HEAVY UPPER

SETS REPS LOAD SETS REPS
FLOOR PRESS 1 MAX 130 2 12

STANDING OVERHEAD PRESS 1 7 80 1 10

1 7 100 1 10
 1 7 110 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 1 285 6 1
1 MAX 285

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

165 1 2 165 1 3 135

150 2 1 155 1 3 160
1 3 170

115 1 2 125 1 3 125

135 1 2 145 1 3 145
145 3 2 155 2 3 155

@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

250 1 2 250 1 3 200

225 2 1 240 1 3 235
1 3 255

110 1 7 130
140 1 7 160 SKIP
155 1 7 175

@9 3 MAX @9 3 MAX @9

LOAD SETS REPS LOAD SETS REPS LOAD

115 1 MAX 135 2 12 120

80 1 7 @7
100 MAX REPS WITH IN 12 MINUTES 1 7 @8
 MAX REPS WITH IN 12 MINUTES
110 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

290 1 1 285
2 1 300 SKIP
1 1 285

@9 3 12 @9 3 10 @9

@9 3 15 @9 3 15 @9

@9