POWERBUILDING

PROGRAM
 This is program i used
since i was 16 years old,i
managed to squat 5
plates for reps without
belt,RDL 6 plates for
reps,benching 3 plates
for reps,best chin up was
3 plates for 8 and dip 5
plates for 6 all naturally
at 20 years old of age!

DISCLAIMER:
im not a medical professional nor am i in any way
liable if you get injured from using information
from this book and any content i reference.
Its a 5 day split
done in order:
upper
lower
rest
push
pull
lower
rest

i will explain progression methods in

later pages its flexibile and should give
you idea of how it goes
 W1 Day 1: 3x8x100 kg
W2 Day 1: 3x7x102.5 kg
W3 Day 1: 3x6x105 kg
W4 Day 1: 3x8x102.5 kg

The load, reps and volume will fluctuate workout to

workout, but the load
being used will increase every repeat of the cycle.
This is called ‘linear
periodization’, meaning that intensity goes up as
volume goes down.
that up there is one cycle i used to deload
after each one but i find it to be very
soon,they will be repeated 3 times max
which is 9 training weeks followed by a
deload week
the load can be increased by 2.5 kg / 5 lbs
or 5 kg / 10 lbs each week it depends
make sure you start at rpe 6-8 so u can
have room for progressing,if u hit rpe 10
on week 1 4x6 bench for example you
will find yourself needing deload way
sooner
 WEEK ONE
UPPER LOWER
Bench 4x6 x 80%
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Squat 3x6 x 75%
Weighted Chin Up 3x6 RDL 3x8
DB incline press 3x12 Leg Extensions 3x20
Cable rows 4x12-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 3x12-15 garhammer raises 3x12-15
Lateral raises 4x10-12

PUSH PULL
Weighted Chin Up 3x8
Weighted Dip 3x8
Chest supported rows
Incline BB bench 3x8
3x8-12
DB shoulder press 3x10-12
iliac lat pulldowns 3x12-15
Lateral Raises 3x15-20
incline curls 3x8-10
Triceps Pushdowns 3x12-15
hammer curls 3x10-12
Deficit Push Up 3x10-20
rear delts 3x20

LOWER
Squat 3x8 x 70%
RDL 3x10
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20
 WEEK TWO
UPPER +123-456-7890 LOWER
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Bench 4x5 x 82.5% Squat 3x5 x 77.5%

Weighted Chin Up 3x5
DB incline press 3x10
Cable rows 4x10-15
Skullcrushers 3x8-10
Spider curls 3x12-15
Lateral raises 4x10-12
RDL 3x7
Leg Extensions 3x20
Leg Curls 3x10-12
calves/tibia raises 3x15-20
garhammer raises 3x12

PUSH PULL
Weighted Dip 3x7 Weighted Chin Up 3x7
Incline BB bench 3x7 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x12-15
Triceps Pushdowns 3x12-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20
LOWER
Squat 3x7 x 72.5%
RDL 3x9
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20
 WEEK THREE
UPPER LOWER
Bench 4x4 x 85% Squat 3x4 x 80%
Weighted Chin Up 3x4 RDL 3x6
DB incline press 3x8 Leg Extensions 3x20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x6 Weighted Chin Up 3x6
Incline BB bench 3x6 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x12-15
Triceps Pushdowns 3x12-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20

LOWER
Squat 3x6 x 75%
RDL 3x8
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20
 WEEK FOUR
UPPER LOWER
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Bench 4x6 Squat 3x6

Weighted Chin Up 3x6
DB incline press 3x11
Cable rows 4x10-15
Skullcrushers 3x8
Spider curls 4x10-12
Lateral raises 4x10-12
RDL 3x8
Leg Extensions 3x20
Leg Curls 3x10-12
calves/tibia raises 3x15-20
garhammer raises 3x12

PUSH PULL
Weighted Dip 3x8 Weighted Chin Up 3x8
Incline BB bench 3x8 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x12-15
Triceps Pushdowns 3x10-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20

LOWER
Squat 3x8
RDL 3x10
Bulgarian Split Squats 2x8
Hyperextensions 3x20
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20
 WEEK FIVE
UPPER
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LOWER
Bench 4x5 Squat 3x5
Weighted Chin Up 3x5 RDL 3x7
DB incline press 3x10 Leg Extensions 3x20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x7 Weighted Chin Up 3x7
Incline BB bench 3x7 Chest supported rows
DB shoulder press 3x10-12 3x8-12
Lateral Raises 3x15-20 iliac lat pulldowns 3x10-12
Triceps Pushdowns 4x10-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 3x20
LOWER
Squat 3x7
RDL 3x9
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
weighted hip flexor raises 4x20
 WEEK SIX
UPPER LOWER
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Bench 4x4 Squat 3x4

Weighted Chin Up 3x4 RDL 3x6
DB incline press 3x9 Leg Extensions 4x15-20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12
PULL
PUSH Weighted Chin Up 3x6
Weighted Dip 3x6 Chest supported rows
Incline BB bench 3x6 3x8-10
DB shoulder press 3x10-12 iliac lat pulldowns 3x10-12
Lateral Raises 3x15-20 Dual rope pullovers 1x20
Triceps Pushdowns 4x10-15 incline curls 3x8-10
Deficit banded hammer curls 3x10-12
Push Up 3x10-20 rear delts 4x20
LOWER
Squat 3x6
RDL 3x8
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
weighted hip flexor raises 3x15
 WEEK SEVEN
UPPER +123-456-7890 LOWER
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Bench 4x5 82.5% Squat 3x5 x 82.5%

Weighted Chin Up 3x5 RDL 3x6
DB incline press 3x10 Leg Extensions 4x15-20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x7 Weighted Chin Up 3x8
Incline BB bench 3x7 Chest supported rows
DB shoulder press 3x10-12 4x8-10
Lateral Raises 3x15-20 iliac pulldowns 3x10-15
Triceps Pushdowns 4x-10-15 Dual rope pullovers 1x20
Deficit banded incline curls 3x8-10
Push Up 3x10-20 hammer curls 3x10-12
rear delts 4x20
LOWER
Squat 3x7 x 72.5%
RDL 3x8
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
weighted hip flexor raises 3x15
 WEEK EIGHT
UPPER LOWER
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Bench 4x4 x 85% Squat 3x4 x 85%

Weighted Chin Up 3x4 RDL 3x5
DB incline press 3x9 Leg Extensions 4x15-20
Cable rows 4x10-15 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12

PUSH PULL
Weighted Dip 3x6 Weighted Chin Up 3x7
Incline BB bench 3x6 Chest supported rows
DB shoulder press 3x10-12 4x8-10
Lateral Raises 3x15-20 iliac lat pulldowns 3x10
Triceps Pushdowns 5x10-15 Dual rope pullovers 1x20
Deficit banded incline curls 3x8-10
Push Up 3x10-20 hammer curls 3x10-12
rear delts 4x20
LOWER
Squat 3x6 x 75%
RDL 3x7
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
 WEEK NINE
UPPER +123-456-7890 LOWER
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Bench 4x3 87.5% Squat 3x3 x 87.5%

Weighted Chin Up 3x3 RDL 3x4
DB incline press 3x6-8 Leg Extensions 5x15-20
Cable rows 4x10 Leg Curls 3x10-12
Skullcrushers 3x8-10 calves/tibia raises 3x15-20
Spider curls 4x10-12 garhammer raises 3x12
Lateral raises 4x10-12
PUSH PULL
Weighted Dip 3x5 Weighted Chin Up 3x6
Incline BB bench 3x5 Chest supported rows
DB shoulder press 3x10-12 4x8-10
Lateral Raises 3x15-20 iliac lat pulldowns 3x10
Triceps Pushdowns 5x10-15 Dual rope pullovers 1x20
Deficit banded incline curls 3x8-10
Push Up 3x10-20 hammer curls 3x10-12
rear delts 4x20
LOWER
Squat 3x5 x 77.5%
RDL 3x6
Bulgarian Split Squats 3x8-10
Hyperextensions 3x15
calves/tibia raises 3x20-30
 WEEK TEN
DELOAD
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UPPER LOWER
Bench 2x3 Squat 2x3
Weighted Chin Up 2x4 RDL 2x6
DB incline press 2x8 Leg Extensions 2x15
Cable rows 2x10 Leg Curls 2x12
Skullcrushers 2x10 calves 2x20
Spider curls 2x12
Lateral raises 2x10

UPPER LOWER
Dip 2x6 Squat 2x6
Chin Up 2x8 RDL 2x4
Incline BB bench 2x6 Bulgarians 2x8
Chest Supported Rows 2x10 Hyperextensions 2x20
DB shoulder press 2x10 calves 2x20
Incline curls 2x10
Lateral raises 2x15

upper lower rest

upper lower rest rest
If you did lets say
3x8 100
3x7 105
3x6 110
2x6 100 (deload week)
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new cycle starts 5 heavier so

3x8 105
3x7 110
and so on
Your deload week will be half volume 3x8 will
become 2x6 and load for 2x6 will be used from
3x8,if you find urself needing deload sooner then
go for it,i can push myself for 9 weeks before
needing one
Double Progression Method
40 lbs 14, 13, 12
40 lbs 14, 14, 12
40 lbs 14, 14, 13
40 lbs 15, 15, 14
40 lbs 15, 15, 15
40 lbs 12 12 (deload)
45 lbs 13, 12, 12

This is example of it,if u are given 3x12-15 you use

weight until you can do 3x15 and then add 5 lbs or
2.5 kg and go back to bottom rep range which is
12,you can see deload week weight is same its just
about half volume you reduce one set and do bottom
rep range on deload which is like 2x12
This wave loading progression can also
be used with the
“hypertrophy rep range” of 8–12, and in
this case, you reduce the reps
by 2 rather than 1 each week. So for
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example, you would do a week of

12’s, 10’s, and then 8’s while increasing
the load 5 lb to 10 lb each week
(in most cases I would recommend 5 lb).
example
DB incline press
3x12 with 40s
3x10 with 45s
3x8 with 50s
you can repeat next wave/cycle with same 8-12 rep range
and add 5 to 3x12 so now you start 3x12 with 45s...
or you can decrease by 1 rep so reps decrease over week
for example now you have 7-11 rep range,lets say this is
after first wave now you start 3x11 with 45s instead of
3x10 like you did in first wave second week,now it goes
like this
3x11 with 45s
3x9 with 50s
3x7 with 55s
and so on,i hope this makes sense,i always start higher
after deload week and slowly decrease and up intesity
this program contains elements of DUP
and Linear Periodization and Block
periodiation because you will have
diferent sets reps in each block
 DIPS
Dips are performed on parallel bars or a dip station
with added weight.if you really cant do dips due to
injury feel free to do Bench on that day with sets x
reps listed for dips just then put incline BB bench on
upper and DB icnline bench on push right after
bench

Chin Ups
if you cant do over 5 reps on chins then do lat
pulldowns on pull day and on upper just do 3x5 bw
and add 2.5 kg then do 3x4 and follow progression
method or follow double progression method,it
doesnt matter if you cant do alot weighted because
you still start 3x8 bw on pull and its first exercise in
a day,this program should anyway make you much
stronger on chins

DB shoulder press on push,do it on a 65 degree

bench and incline BB on a 30 degree bench also
incline DB on upper 30 degree angle bench too
incline curls at 60 or 65
 Horizontal Pulls aka Rows
on upper go for a cable row with any attachment u
like i personally use this one

if you dont have it use straight bar with D

handles on it or just straight bar just stay away
from classic narrow D handles you will be
working more biceps than ur mid back and lats

On Pull day where it says chest supported rows go

for Incline rows i personally did that exercise for
years but if u have access to seal row that works
too,you can also do machine supported row from
your gym,t bar chest supported rows also are great
 Triceps
on upper skullcrushers are done with EZ bar i
personally did it for years on and off but you can also
do it+123-456-7890
with dumbbells they 123 work just fine
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on push do pushdowns with 2 ropes or if your gym

doesnt have it use 1 rope as single arm pushdowns
thats what i do atm,if you use one rope for both arms
you will limit ROM
Biceps
on upper go for spider curls i find them to be great
accessory for Chin Ups,you can also do preacher
curls if you want they both train short head.
on pull incline curls are performed on 60-65 degree
bench

Deficit Push Ups

do them on top of bumpers or box anything that can
make it deficit i use parallel bars
i recommend doing them Banded,with band around
your back,if not strong enough for banded do normal
deficit push ups,when you hit 3x15 easily add band
 On Lower where it says calves/tibia raises it means
after your set of calves you do tibia raises its superset
for all sets
hip flexor raises canhello@reallygreatsite.com
be done in many diferent ways i
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personally attach weights with mini band to feet and

i stand on top of bumpers and i raise my leg up
up,training hip flexors is very underated it improved
my RDLs alot

For a deload if you want you can take it 4th week and
just follow progression scheme after where you add
2.5 kg or 5kg on lift

110 lbs 8, 8, 8 dont use any caffeine on a

115 lbs 7, 7, 7 deload and get plenty rest
120 lbs 6, 6, 6
110 lbs 6, 6 (deload)
115 lbs 8, 8, 8

CONGRATULATIONS
You have made it to the end
i hope you make plenty Hypertrophy and Strenght gains
using this program