PowerBuilding 3.0 5x Vvujkv

Week 1
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
FULL BODY 5:
Week 2
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 3
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 4:
FULL BODY 5:
Week 4
FULL BODY 1:
FULL BODY 2:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
FULL BODY 5:
Week 5: Semi-Deload
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 6
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 7
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 8
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
FULL BODY 4:
FULL BODY 5:
Week 9: Taper Week
FULL BODY 1:
FULL BODY 2:
FULL BODY 3:
If you are not feeling well recovered after completing
- Always use a good spotter when attempting ma

- Always use safety bars on squat and bench pres
- Do not test maxes if you are feeling joint pain
- Do not test maxes if you do not feel properly rec
- Do not test maxes if you do not have a good spo
- Maxes should be done at a 9.5-10 RPE: It is not n
What week to run?
- Run Week 10A only if you have competitive pow

- Run Week 10B if you have mostly bodybuilding
MAX TES
Week 10A: Max
Testing
SQUAT TEST:
BENCH TEST:
DEADLIFT TEST:
MAX TES
Week 10B: AMRAP
Testing
SQUAT TEST:
BENCH TEST:
BENCH TEST:
DEADLIFT TEST:
Jeff Nipp
IMPORTANT: In the light

or type "lbs" if usin
IMPORTANT: On the right, enter your CURRENT 1 rep

max loads in the spaces below the given exercise (use the
same units you specified above). See pg. 16 of the Get
Ready Manual if unsure of your 1RM.
Exercise Warm-up Sets

Back Squat (Top Single) 4
Back Squat 0
Barbell Overhead Press 3
Pin Good Morning (or 45° Back Extension) 2
Chest-Supported Row 1
Strict Bench Press 4

Barbell Bench Press 0
Seated Leg Curl 1
Barbell (or EZ-Bar) Strict Curl 1
Seated Face Pull 0

Standing Calf Raise 1
Hanging Leg Raise 0
Anderson Squat 3
Close Grip Bench Press 3

Neutral Grip Pulldown 1
Dumbbell Skull Crusher 1
Deadlift 4
Pause Deadlift 0
Dumbbell Lateral Raise 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0

Back Squat 0
Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0

Barbell Box Squat 3
Barbell Pin Bench Press 3

Deadlift 4
Touch-And-Go Deadlift 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0

Back Squat 0
Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0
Anderson Squat 3

Deadlift 4
Pause Deadlift 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0

Back Squat 0

Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0
Barbell Box Squat 3

Deadlift 4
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4

Helms Row 1
Hip Abduction 0
Semi-deload Week - Avoid failu

Back Squat 4
Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0
Anderson Squat 3

Deadlift 4
Pause Deadlift 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0

Back Squat 0
Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0
Barbell Box Squat 3

Deadlift 4
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0

Back Squat 0
Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0
Anderson Squat 3

Deadlift 4
Pause Deadlift 0
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0

Back Squat 0
Seated Leg Curl 1
Seated Face Pull 0

Hanging Leg Raise 0
Barbell Box Squat 3

Deadlift 4
Band Pull-Apart 1
Cable Pullover 1
Hammer Curl 1
Back Squat 4
Helms Row 1
Hip Abduction 0
TAPER WEEK - L
Back Squat 4
Reset Deadlift 4
Deadlift 4
Anderson Squat 3
Back Squat 4
Seated Leg Curl 1
Seated Face Pull 0
t feeling well recovered after completing week 9 (achy joints, poor sleep, low energ
use a good spotter when attempting max effort lifts

use safety bars on squat and bench press (in case you have to dump the bar)
test maxes if you are feeling joint pain
test maxes if you do not feel properly recovered
test maxes if you do not have a good spotter
hould be done at a 9.5-10 RPE: It is not necessary to push to the point where you a
o run?
ek 10A only if you have competitive powerlifting goals

ek 10B if you have mostly bodybuilding and general strength goals
MAX TESTING OPTION A: Important! Choose ei

Back Squat 5
Leg Curl 1

Deadlift 5
MAX TESTING OPTION B: Important! Choose ei

Back Squat 5
Leg Curl 1

Deadlift 5
Jeff Nippard's Powerbuilding System - 5x/Week Spre
RTANT: In the light green cell below, type "kg" if using kilograms
r type "lbs" if using pounds (quotation marks not included)
kg
Squat Bench Deadlift OHP
100 100 100 100
Working Sets Reps Load %1RM

1 1 85-87.5 85-87.5%
3 5 75-77.5 75-77.5%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 87.5-90 87.5-90%
3 3 82.5 82.5%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 N/A
4 6-8 N/A
3 8-10 N/A
REST DAY
1 4 85 85%
2 4 67.5 67.5%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
4 6 70 70%
4 6 72.5 72.5%
3 10-12 N/A
3 12-15 N/A
REST DAY
1 1 85-87.5 85-87.5%
3 5 75-77.5 75-77.5%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 87.5-90 87.5-90%
3 3 82.5-85 82.5-85%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 70-75 70-75%
4 6-8 N/A
3 8-10 N/A
REST DAY
1 2 90 90%
2 8 65-70 65-70%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
3 6 72.5 72.5%
3 6 75 75%
3 10-12 N/A
3 12-15 N/A
REST DAY
1 1 87.5-90 87.5-90%
2 4 77.5-80 77.5-80%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 90-92.5 90-92.5%
3 2 85-87.5 85-87.5%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 N/A
4 6-8 N/A
3 8-10 N/A
REST DAY
1 2-4 90 90%
2 4 70 70%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
2 6 75 75%
3 6 77.5 77.5%
3 10-12 N/A
3 12-15 N/A
REST DAY
1 1 87.5-90 87.5-90%
3 4 77.5-80 77.5-80%
2 8 70 70%
2 8-10 N/A
4 8-10 N/A
1 1 90-95 90-95%
3 2 85-90 85-90%
3 10-12 N/A
4 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
3 8 N/A
3 8 70-75 70-75%
4 6-8 N/A
3 8-10 N/A
REST DAY
1 1 92.5-95 92.5-95%
2 8 65-75 65-75%
4 15-20 N/A
4 15-20 N/A
3 15-20 N/A
4 8-10 N/A
2 6 77.5 77.5%
1 6 80 80%
3 10-12 N/A
3 12-15 N/A
REST DAY
Week - Avoid failure and train lighter this week to promote recovery and to
2 5 75-77.5 75-77.5%
2 8 70 70%
2 8-10 N/A
3 8-10 N/A
3 3 85 85%
3 10-12 N/A
3 6-8 N/A
3 15-20 N/A
3 10-12 N/A
3 6-8 N/A
2 6 N/A
2 8 N/A
3 6-8 N/A
3 8-10 N/A
REST DAY
1 3 85 85%
2 4 67.5 67.5%
3 15-20 N/A
3 15-20 N/A
3 15-20 N/A
3 8-10 N/A
2 6 70 70%
2 6 72.5 72.5%
3 10-12 N/A
3 12-15 N/A
REST DAY
1 1 87.5-90 87.5-90%
3 3 80-85 80-85%
2 8 70 70%
2 8-10 N/A
3 8-10 N/A
1 1 90-95 90-95%
3 2 87.5-90 87.5-90%
2 10-12 N/A
4 6-8 N/A
2 15-20 N/A
2 10-12 N/A
2 6-8 N/A
2 8 N/A
2 8 70-80 70-80%
3 6-8 N/A
2 8-10 N/A
REST DAY
1 2 92.5-95 92.5-95%
2 8 65-75 65-75%
3 15-20 N/A
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
3 4 77.5 77.5%
3 5 77.5 77.5%
2 10-12 N/A
2 12-15 N/A
REST DAY
1 1 90-92.5 90-92.5%
2 3 82.5-87.5 82.5-87.5%
2 8 70 70%
1 8-10 N/A
3 8-10 N/A
1 1 92.5-97.5 92.5-97.5%
3 1 90-95 90-95%
2 10-12 N/A
3 6-8 N/A
2 15-20 N/A
2 10-12 N/A
2 6-8 N/A
2 8 N/A
2 8 N/A
3 6-8 N/A
2 8-10 N/A
REST DAY
1 3 90-95 90-92.5%
2 4 72.5 72.5%
3 15-20 N/A
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 4 80 80%
2 5 80 80%
2 10-12 N/A
2 12-15 N/A
REST DAY
1 1 90-95 90-95%
1 3 85-90 85-90%
2 8 70 70%
1 8-10 N/A
3 8-10 N/A
1 1 92.5-97.5 92.5-97.5%
1 2 95 95%
2 10-12 N/A
3 6-8 N/A
2 15-20 N/A
2 10-12 N/A
2 6-8 N/A
3 8 N/A
3 8 70-80 70-80%
3 6-8 N/A
2 8-10 N/A
REST DAY
1 1 95-97.5 95-97.5%
2 8 65-75 65-75%
3 15-20 N/A
3 15-20 N/A
2 15-20 N/A
3 8-10 N/A
2 4 82.5 82.5%
1 5 82.5 82.5%
2 10-12 N/A
2 12-15 N/A
REST DAY
TAPER WEEK - LOCK IN TECHNIQUE AND PRIORITIZE RECOVERY WITH LO
1 1 90 90%
1 4 75 75%
2 3 65 65%
4 6-8 N/A
REST DAY
1 1 90 90%
2 8 70 70%
2 5 N/A
4 6-8 N/A
REST DAY
1 1 92.5 92.5%
2 5 75 75%
4 6-8 N/A
4 12-15 N/A
2 REST DAYS
IMPORTANT NOTES ABOUT WEEK 10

oor sleep, low energy) take an extra rest day or two before running Week 10.
ump the bar)
e point where you actually fail. I recommend stopping at the point where you don’
oals
ortant! Choose either Week 10A or Week 10B. Do not run both weeks. See
1+ 1 100-105 100-105%
2 10 N/A
2 15-20 N/A
REST DAY
1+ 1 100-105 100-105%
1 3 N/A
2 5 N/A
REST DAY
1+ 1 100-105 100-105%
3 10-12 N/A
2 12-15 N/A
ortant! Choose either Week 10A or Week 10B. Do not run both weeks. See
1 AMRAP 90 90%
2 10 N/A
2 15-20 N/A
REST DAY
1 AMRAP 90 90%
1 3 N/A
2 5 N/A
REST DAY
1 AMRAP 90 90%
3 10-12 N/A
2 12-15 N/A
5x/Week Spreadsheet
RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-8 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
10 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~6-8 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-8 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 1-2min
8 1-2min
RPE Rest
~7-9 3-5min
7-8 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
7-8 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
e recovery and to prepare for the next 5 weeks!

RPE Rest
~5-7 3-5min
6 2-3min
6 2-3min
9 1-2min
7-8 3-5min
8 1-2min
9 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
9 2-3min
7-8 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~7-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~7-9 3-5min
8-9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
8-9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~8-9 3-5min
8-9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
~9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
RPE Rest
~8-9 3-5min
8-9 3-5min
6 2-3min
6 2-3min
9 1-2min
~9 3-5min
~9 3-5min
8 1-2min
10 1-2min
9 1-2min
9 1-2min
8 1-2min
6 2-4min
6 2-4min
9 2-3min
10 1-2min
~9 3-5min
7 2-4min
9 1-2min
9 1-2min
7 1-2min
9 1-2min
7-8 3-5min
7-8 3-5min
8 2-3min
8 1-2min
COVERY WITH LOWER VOLUME
RPE Rest
~7-8 3-5min
5-6 3-5min
4-5 3-5min
8 1-2min
~7-8 3-5min
6 2-3min
5 2-4min
6 1-2min
~8-9 3-5min
5-6 3-5min
10 1-2min
10 1-2min
EEK 10
ning Week 10.
int where you don’t think you could get another rep with good form.
n both weeks. See above for suggestions on which week to run.

RPE Rest
9.5-10 4-6min
7 1-2min
7 1-2min
9.5-10 4-6min
10 1-2min
7 2-3min
9.5-10 4-6min
7 1-2min
7 1-2min
n both weeks. See above for suggestions on which week to run.

RPE Rest
9.5-10 4-6min
7 1-2min
7 1-2min
9.5-10 4-6min
10 1-2min
7 2-3min
9.5-10 4-6min
7 1-2min
7 1-2min
et
Copyright 2022 by Jeff Nippard. All rights reserv
Notes
Top set. Focus on technique and explosive power.
Sit back and down, keep your upper back tight to the bar
These are intentionally light for shoulder stability and balance. Don'
push these hard. Big bench day tomorrow.
Set the pins high, short ROM, use low bar position, set hips back and
keep shins vertical
Can use machine or brace against bench. Minimize cheating.
Strict 1 second pause on chest. Execute the set up and rep as perfect
as possible. Don't overhype. Focus.
Set up a comfortable arch, quick pause on chest and explode up on
each rep
Focus on squeezing your hamstrings to move the weight
Lean against wall and maintain wall contact with head, hips and back
Keep elbows pinned at sides. Control the weight.
Don't go too heavy, focus on mind-muscle connection
Push these all very hard. Go to true failure.
Knees to chest, controlled reps, straighten legs more to increase
difficulty
This is a pin squat that starts and ends with the bar on the pins. At th
bottom you're just above parallel. Get tight.
Shoulder width grip, tuck your elbows in closer to your sides
Pull your elbows down against your sides
Arc the dummbells behind your head. Constant tension on triceps
Brace your lats, chest tall, pull the slack out of the bar before lifting
1 second pause right after plates leave the floor
Focus on contracting your delts to move the weight, don't let form ge
sloppy toward the end of the set!
Mind-muscle connection with rear delts
Use bands if no cables. Keep constant tension on the lats. Big stretch
the top by leaning slightly forward.
Keep elbows locked in place, squeeze the dumbbell handle hard!
each rep
Be mindful of lower back fatgiue, stay light and minimize cheating
Machine, band or weighted, squeeze and hold for 1 second at the to
of each rep
Notes
keep shins vertical
each rep
difficulty
Sit fully back on to the box, release tension in thighs, minimize rockin
while seated
Set the pins just above chest height, release tension while the bar is o
the pins, then explode up. Control the weight.
Don't bounce the plates off the floor, just a light tap. Allow some
momentum and get in a good groove. Breathe/brace at the top.
each rep
of each rep
Notes
keep shins vertical
each rep
difficulty
each rep
of each rep
Notes
keep shins vertical
each rep
difficulty
while seated
each rep
of each rep
e for the next 5 weeks!

Notes
Squeeze your glutes to keep your torso upright, press up and slightl
back
keep shins vertical
each rep
difficulty
each rep
of each rep
Notes
keep shins vertical
each rep
difficulty
while seated
each rep
of each rep
Notes
keep shins vertical
each rep
difficulty
each rep
of each rep
Notes
keep shins vertical
each rep
difficulty
while seated
each rep
of each rep
OLUME
Notes
Try to move the bar as explosively as possible on the positive. Approa

with confidence. Technique locked. Don't overhype.
Make every rep look exactly the same. 1 second pause on each rep
Stand up and set up again in between each rep. Think of each set as
separate singles.

ou could get another rep with good form.
for suggestions on which week to run.

Notes
Aim for a new PR. Start with 100% and increase by ~2.5% every attem
until you hit a 9.5-10 RPE. Use a spotter and good form!
Can be seated or lying. Focus on squeezing your hamstrings to move
the weight
Press up and back overhead, slight pause on the chest on each rep
for suggestions on which week to run.

Notes
As many reps as possible. Always use a spotter and good form. Aim t
hit 3-5 reps
Can be seated or lying. Focus on squeezing your hamstrings to move
the weight
Focus on contracting your delts to move the weight
hit 3-5 reps
Press up and back overhead, slight pause on the chest on each rep
hit 3-5 reps

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PowerBuilding 3.0 5x Vvujkv

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Week 1

Week 9: Taper Week

- Always use a good spotter when attempting ma

What week to run?

- Run Week 10A only if you have competitive pow

IMPORTANT: In the light

IMPORTANT: On the right, enter your CURRENT 1 rep

Exercise Warm-up Sets

Barbell Overhead Press 3

Pin Good Morning (or 45° Back Extension) 2

Strict Bench Press 4

Seated Leg Curl 1

Barbell (or EZ-Bar) Strict Curl 1

Seated Face Pull 0

Hanging Leg Raise 0

Close Grip Bench Press 3

Dumbbell Lateral Raise 0

Exercise Warm-up Sets

Barbell Overhead Press 3

Pin Good Morning (or 45° Back Extension) 2

Strict Bench Press 4

Barbell Bench Press 0

Seated Leg Curl 1

Barbell (or EZ-Bar) Strict Curl 1

Seated Face Pull 0

Hanging Leg Raise 0

Barbell Pin Bench Press 3

Neutral Grip Pulldown 1

Dumbbell Lateral Raise 0

Barbell Bench Press 4

Exercise Warm-up Sets

Barbell Overhead Press 3

Pin Good Morning (or 45° Back Extension) 2

Strict Bench Press 4

Barbell Bench Press 0

Seated Leg Curl 1

Barbell (or EZ-Bar) Strict Curl 1

Seated Face Pull 0

Hanging Leg Raise 0

Close Grip Bench Press 3

Barbell Bench Press 4

Exercise Warm-up Sets

Barbell Overhead Press 3

Pin Good Morning (or 45° Back Extension) 2

Strict Bench Press 4

Barbell Bench Press 0

Barbell (or EZ-Bar) Strict Curl 1

Seated Face Pull 0

Hanging Leg Raise 0

Barbell Box Squat 3

Barbell Pin Bench Press 3

Neutral Grip Pulldown 1

Dumbbell Lateral Raise 0

Barbell Bench Press 4

Semi-deload Week - Avoid failu

Barbell Overhead Press 3

Pin Good Morning (or 45° Back Extension) 2

Barbell Bench Press 4

Seated Leg Curl 1

Barbell (or EZ-Bar) Strict Curl 1

Seated Face Pull 0

Hanging Leg Raise 0

Close Grip Bench Press 3

Dumbbell Lateral Raise 0