ADVANCED POWERBUILDING PROGRAM

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

SQUAT 120
BENCH 90
DEADLIFT 140
ROUNDING 2.5

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

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

Need more help? Use the links below. Please note that I cannot provide support for this

Sign up for a 1:1 consultation.

Join my coaching team.
Learn the basics of programming.
BUILDING PROGRAM

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

n the "Rounding" box.

120
90
140
2.5

not the weight used. These should be performed with technical

d contraction at end range) unless marked @10.

WARMUP
HARD, NOT FAILURE
FAILURE
SOME CHEATING

not 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 75 1 2
3 5 65 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 4 100 1 2
3 5 85 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 67.5 1 3

1 2 80 1 3
1 2 85

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 1 105 15 1
1 MAX 105

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

80 1 1 80 1 6 60
70 3 2 75 1 6 70
1 6 75

@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

105 1 1 107.5 1 6 77.5

95 3 2 100 1 6 92.5
1 6 100

@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

85 1 5 77.5 1 2 70
80 2 5 70 1 2 82.5
1 2 87.5

@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

112.5 8 1 120 12 1 122.5

1 MAX 120

@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 82.5 1 3

2 4 60 3 2

INCLINE BENCH PRESS 1 5 52.5 1 5

1 5 62.5 1 5
1 5 67.5 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 1 110 1 3
2 4 85 3 2

ROMANIAN DEADLIFT 1 7 47.5 1 7

1 7 60 1 7
1 7 67.5 1 MAX

GLUTE HAM RAISE 3 MAX @9 3 MAX

DAY 3 HEAVY UPPER

SETS REPS LOAD SETS REPS
FLOOR PRESS 1 MAX 62.5 2 12

STANDING OVERHEAD PRESS 1 7 40 1 10

1 7 50 1 10
1 7 55 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 1 125 6 1
1 MAX 125

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

80 1 2 80 1 3 65
70 2 1 75 1 3 77.5
1 3 82.5

55 1 2 60 1 3 60
65 1 2 70 1 3 70
70 3 2 75 2 3 75

@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

107.5 1 2 107.5 1 3 87.5

95 2 1 100 1 3 102.5
1 3 110

47.5 1 7 55
60 1 7 70 SKIP
67.5 1 7 77.5

@9 3 MAX @9 3 MAX @9

LOAD SETS REPS LOAD SETS REPS LOAD

55 1 MAX 65 2 12 57.5

40 1 7 @7
MAX REPS WITH IN 12
50 MINUTES 1 7 @8
55 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

130 1 1 125
2 1 132.5 SKIP
1 1 125

@9 3 12 @9 3 10 @9

@9 3 15 @9 3 15 @9

@9