Powerbuilding by /u/smallof2pieces

This program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for acc
On this program you'll hit a major compound movement(for powerlifters, likely your co
movement plus one additional) for one top set of an AMRAP before moving on to
accessory exercises. The goal is to not burn out on competition movements so as to
hit each day fresh and able to hit a rep PR. Meanwhile you'll get in your volume and
back-up work on non-competition movements to strengthen weak points and build mus
Your Tier 2 movements will be similar to your competition movements, but just differe
keep you from building up repeated stress in the movement pattern. Your Tier 3s will b
isolation movements and exercises done with a metric butt ton of volume to pack on m
Supersets are utilized frequently to save on time. Workouts are split upper and lower, a
deadlift accessories after squats, squat accessories after deadlift, bench accessories
in order to increase lift frequency and allow for better recovery by not overdoing any one

What this program is good for:

- Building muscle
- Having fun and staying fresh in the off season
- Exploring new movements while staying familiar with comp movements
- Slow but steady strength gains
- Hitting low intensity(<~85%) rep PRs
- People looking to get a workout in in about 1.5 hours, 4x a week

What this program is not good for:

- Peaking for a meet
- Getting in high specificity training with comp movements
- Hitting high intensity (>~85%) PRs
Tier 1
Heavy compounds, competition movements.
Low volume, high effort
Squat, bench, deadlift, etc
Tier 2
Secondary compounds that are similar, but inherently easier than Tier 1 movements.
Medium volume, medium effort
Box squat, DB bench, rack pulls, etc
Tier 3
Isolation exercises used to build muscle and support the main movements
High volume, low effort
Cable rows, leg extensions, flies, bicep curls, etc
er 1 movements.
How to Use this sheet
Step 1: Choose "Intermediate" or "Advanced" Level on the "Exercise Selection" sheet. See note below on the
Step 2: Choose your exercises on the "Exercise Selection" sheet. You can override the drop down boxes by
Step 3: Input your maxes for your chosen Tier 1 exercises.
Step 4: Populate your starting weights for your chosen Tier 2/3 exercises. T2 should be @ RPE8 and T3s sh
Step 5: Each week, input your AMRAP numbers into column O. The Calculated 1RM is for reference.
Step 6: After each 3 week cycle, up your training maxes in column V. It is currently set to add 10lbs to lower
Step 7: Optional: Record the date and your body weight in the darker cells. Body weight goes in the middle c

Notes: "+" Means an AMRAP on the last set with 1-2 left in the tank. So "3x5+" would mean 2 sets of 5 and
Each week has you progressing 10% on your Tier 2 exercises, with a 5% increase each 3 week cycle
Tier 3 exercises progress 5lbs each week.
These progressions may not be appropriate for you, in which case feel free to manually override the
If T3 progression is fine but you hit a sticking week, there's no harm repeating that week's weight nex
Feel free to change the weight/rep scheme for core exercises for more difficult/easier unweighted mo
On the Reference sheet there are some useful rep/weight calculators along with some more T1/T2/T
Week 10 is a deload week. This is my recommended deload method, but change it to fit your needs.
RE: Intermediate vs Advanced:
This determines the amount of volume at your working weight. There is no hard cut-off line, if you can
If you can do the intermediate method and still make gains, then do it. Adding more volume will not n
However if you've stalled and need more volume to progress, then choose advanced.

Variants: Replace OHP with a second Bench movement, like close grip bench press. incline press, etc.
Replace OHP Tier 2 with a major back movement like pull ups, pendelay rows, etc.
Replace OHP with a major pull movement, like barbell rows
t. See note below on the difference.
he drop down boxes by hard-keying in something different if your choice is not listed.

be @ RPE8 and T3s should be @ RPE7. When in doubt, START TOO LIGHT!!
is for reference.
et to add 10lbs to lower body lifts and 5lbs to upper body lifts. You can override this formula with a manual entry if you wish.
ght goes in the middle cell. In column A, you will receive a weekly weight average.

d mean 2 sets of 5 and one AMRAP of at least 5.

rease each 3 week cycle.

o manually override the formula.

g that week's weight next week.
ult/easier unweighted movements.
with some more T1/T2/T3 movement ideas.
ange it to fit your needs. You may want to deload every 4th or 7th week instead.

ard cut-off line, if you can move X weight or have Y wilks.

g more volume will not necessarily make you better faster.

ncline press, etc.

manual entry if you wish.
Week One Date Weight Date Weight
Weight Averag
Low-Bar Squat AMRAP 155 Bench AMRAP 85
Err:509 RDL 3x8 140 Pause Press 3x8 80
Leg Curls5x10 superset 40 DB Press5x10 superset 17
Knee Raises5x10 superset 0 Pull Up5x10 superset 70
DB Curl3x12 superset 12
Cable Press3x12 superset 40
Week Two
Weight Averag
Low-Bar Squat AMRAP 160 Bench AMRAP 90
0 RDL 3x6 155 Pause Press 3x6 90
Leg Curls5x10 superset 45 DB Press5x10 superset 22
Knee Raises5x12 superset 0 Pull Up5x10 superset 75
DB Curl3x10 superset 17
Cable Press3x10 superset 45
Week Three
Weight Averag
Low-Bar Squat AMRAP 170 Bench AMRAP 95
0 RDL 3x4 170 Pause Press 3x4 95
Leg Curls5x10 superset 50 DB Press5x10 superset 27
Knee Raises5x14 superset 0 Pull Up5x10 superset 80
DB Curl 4x8 superset 22
Cable Press 4x8 superset 50
Week Four
Weight Averag
Low-Bar Squat AMRAP 160 Bench AMRAP 90
0 RDL 3x8 145 Pause Press 3x8 85
Leg Curls5x10 superset 55 DB Press5x10 superset 32
Knee Raises5x10 superset 5 Pull Up5x10 superset 85
DB Curl3x12 superset 17
Cable Press3x12 superset 45
Week Five
Weight Averag
Low-Bar Squat AMRAP 170 Bench AMRAP 95
0 RDL 3x6 160 Pause Press 3x6 95
Leg Curls5x10 superset 60 DB Press5x10 superset 37
Knee Raises5x12 superset 5 Pull Up5x10 superset 90
DB Curl3x10 superset 22
Cable Press3x10 superset 50
Week Six
Weight Averag
Low-Bar Squat AMRAP 180 Bench AMRAP 100
0 RDL 3x4 175 Pause Press 3x4 100
 Leg Curls5x10 superset 65 DB Press5x10 superset 42
Knee Raises5x14 superset 5 Pull Up5x10 superset 95
DB Curl 4x8 superset 27
Cable Press 4x8 superset 55
Week Seven
Weight Averag
Low-Bar Squat AMRAP 170 Bench AMRAP 95
0 RDL 3x8 150 Pause Press 3x8 90
Leg Curls5x10 superset 70 DB Press5x10 superset 47
Knee Raises5x10 superset 10 Pull Up5x10 superset 100
DB Curl3x12 superset 22
Cable Press3x12 superset 50
Week Eight
Weight Averag
Low-Bar Squat AMRAP 180 Bench AMRAP 100
0 RDL 3x6 165 Pause Press 3x6 100
Leg Curls5x10 superset 75 DB Press5x10 superset 52
Knee Raises5x12 superset 10 Pull Up5x10 superset 105
DB Curl3x10 superset 27
Cable Press3x10 superset 55
Week Nine
Weight Averag
Low-Bar Squat AMRAP 190 Bench AMRAP 105
0 RDL 3x4 180 Pause Press 3x4 110
Leg Curls5x10 superset 80 DB Press5x10 superset 57
Knee Raises5x14 superset 10 Pull Up5x10 superset 110
DB Curl 4x8 superset 32
Cable Press 4x8 superset 60
Week Ten
Weight Average Low-Bar Squat 3x5 125
0 Bench 3x5 70
Date Weight Date Weight
Deadlift AMRAP 195 CGPB AMRAP 80 Low-Bar Squat
Pause Squat 3x8 140 DB Bench 3x8 35 Bench
Leg Press5x10 superset 225 Incline Press5x10 superset 60 Deadlift
armers Walks5x10 superset 0 Croc Row5x10 superset 60 CGPB
Hammer Curl3x12 superset 17
OH Rope Press3x12 superset 30

Deadlift AMRAP 205 CGPB AMRAP 85 Low-Bar Squat

Pause Squat 3x6 155 DB Bench 3x6 40 Bench
Leg Press3x10 superset 230 Incline Press5x10 superset 65 Deadlift
armers Walks5x12 superset 0 Croc Row5x10 superset 65 CGPB
Hammer Curl3x10 superset 22
OH Rope Press3x10 superset 35

Deadlift AMRAP 220 CGPB AMRAP 90 Low-Bar Squat

Pause Squat 3x4 170 DB Bench 3x4 40 Bench
Leg Press5x10 superset 235 Incline Press5x10 superset 70 Deadlift
armers Walks5x14 superset 0 Croc Row5x10 superset 70 CGPB
Hammer Curl 4x8 superset 27
OH Rope Press 4x8 superset 40

Deadlift AMRAP 205 CGPB AMRAP 85 Low-Bar Squat

Pause Squat 3x8 145 DB Bench 3x8 35 Bench
Leg Press5x10 superset 240 Incline Press5x10 superset 75 Deadlift
armers Walks5x10 superset 5 Croc Row5x10 superset 75 CGPB
Hammer Curl3x12 superset 22
OH Rope Press3x12 superset 35

Deadlift AMRAP 215 CGPB AMRAP 90 Low-Bar Squat

Pause Squat 3x6 160 DB Bench 3x6 40 Bench
Leg Press5x10 superset 245 Incline Press5x10 superset 80 Deadlift
armers Walks5x12 superset 5 Croc Row5x10 superset 80 CGPB
Hammer Curl3x10 superset 27
OH Rope Press3x10 superset 40

Deadlift AMRAP 230 CGPB AMRAP 95 Low-Bar Squat

Pause Squat 3x4 175 DB Bench 3x4 40 Bench
 Leg Press3x10 superset 250 Incline Press5x10 superset 85 Deadlift
armers Walks5x14 superset 5 Croc Row5x10 superset 85 CGPB
Hammer Curl 3x8 superset 32
OH Rope Press 3x8 superset 45

Deadlift AMRAP 215 CGPB AMRAP 90 Low-Bar Squat

Pause Squat 3x8 150 DB Bench 3x8 35 Bench
Leg Press5x10 superset 255 Incline Press5x10 superset 90 Deadlift
armers Walks5x10 superset 10 Croc Row5x10 superset 90 CGPB
Hammer Curl3x12 superset 27
OH Rope Press3x12 superset 40

Deadlift AMRAP 225 CGPB AMRAP 95 Low-Bar Squat

Pause Squat 3x6 165 DB Bench 3x6 40 Bench
Leg Press5x10 superset 260 Incline Press5x10 superset 95 Deadlift
armers Walks5x12 superset 10 Croc Row5x10 superset 95 CGPB
Hammer Curl3x10 superset 32
OH Rope Press3x10 superset 45

Deadlift AMRAP 240 CGPB AMRAP 100 Low-Bar Squat

Pause Squat 3x4 180 DB Bench 3x4 40 Bench
Leg Press5x10 superset 265 Incline Press5x10 superset 100 Deadlift
armers Walks5x14 superset 10 Croc Row5x10 superset 100 CGPB
Hammer Curl 4x8 superset 37
OH Rope Press 4x8 superset 50

Deadlift 3x5 155

CGPB 3x5 65
 Reps Calc 1RM
9 200
10 115
8 245
13 115

Reps Calc 1RM

10 215
10 120
6 245
9 110

Reps Calc 1RM New TM Calc Avg 1RM

6 265 Low-Bar Squat 190 225
7 115 Bench 105 115
15 255 Deadlift 240 250
9 115 CGPB 100 115

Reps Calc 1RM

w-Bar Squat 160
90
205
85

Reps Calc 1RM

w-Bar Squat 170
95
215
90

Reps Calc 1RM New TM Calc Avg 1RM

w-Bar Squat 180 Low-Bar Squat 200 170
100 Bench 110 95
 230 Deadlift 250 215
95 CGPB 105 90

Reps Calc 1RM

w-Bar Squat 170
95
215
90

Reps Calc 1RM

w-Bar Squat 180
100
225
95

Reps Calc 1RM New TM Calc Avg 1RM

w-Bar Squat 190 Low-Bar Squat 210 180
105 Bench 115 100
240 Deadlift 260 225
100 CGPB 110 95
 Max Calculator
Tier 1-3 Movements Weight 135
T1 T2 T3 Reps 4
Bench Press T1 + T2 + Estimated Max 155
Incline Press Triceps
Close Grip OHP
Sling Shot Lateral Raises
DB Bench Front Raises Plate Calculator
Touch & Go Flies Weight to Use 290 # on each side
Pin Press 45 4 2
T1 T2 T3 25 2 1
Squat T1 + T2 + 10 0 0
High-Bar Lunges 5 2 1
Front Squat Leg Press 2.5 2 1
Zercher SquatLeg Extension
Box Squats Bulgarian Splits Rep-Weight Calculator
Pin Squats Box Jumps Max Weight 570
Pause Squats Good Mornings Weight to Use 430
T1 T2 T3 # Reps 10
Deadlift T1 + T2 +
Sumo Shrugs Weight-Rep Calculator
Rack Pulls Farmer's Carries Max Weight 425
Deficits Tire Flips # Reps 11
Pause Pulls One Leg RDLs Weight to Use 310
Power ShrugsHypers
RDLs
on each side
In this sheet, you will choose your movements and exercises to focus on for the nex
Training Level:

I want my main Tier 1 movements Enter 1RM:

Main squat movement Low-Bar Squat 200
Main pressing movement Bench 112
Main hip-hinge movement Deadlift 255
Main pulling movement/second pressing movemeCGPB 105

I want my main Tier 2 movements Starting Weigh

Secondary squat movement Pause Squat 140
Secondary pressing movement DB Bench 35
Secondary hip-hinge movement RDL 140
Secondary pulling movement/second pressing m Pause Press 80

I want my Tier 3 accessories to beStarting Weigh

A glute/quad exercise Leg Press 225
A pectoral/triceps exercise Incline Press 60
A lower back/hamstring/trap exercise Leg Curls 40
A shoulder/rotator exercise DB Press 17

I want my Tier 3 pull accesories toStarting Weigh

A vertical pull Pull Up 70
A horizontal pull Croc Row 60

I want my Tier 3 core exercises to Starting Weigh

An abdominal exercise Knee Raises
An oblique exercise 1-Hand Farmers Walks

I want my arm exercises to be: Starting Weigh

A biceps exercise DB Curl 12
A triceps exercise Cable Press 40
A biceps exercise Hammer Curl 17
A triceps exercise OH Rope Press 30
Intermediate

Training Max:
180
100
230
95

(Choose a weight to do 3x8 @ RPE 8)

(Choose a weight to do 5x10 @ RPE 7)

(Choose a weight to do 5x10 @ RPE 7)

(Choose a weight to do 5x10 @ RPE 7)

(Choose a weight to do 5x12 @ RPE 7)