Scribd
Upload
507 views

12 Week Powerbuilding

This 12-week powerbuilding program outlines a strength training split routine with exercises assigned to each day. It includes tables to track max lifts and calculate macros. The program progresses over 12 weeks, increasing weight and decreasing reps each phase while maintaining compound and accessory lifts. Nutrition guidance provides calculations for maintenance and surplus calorie levels with corresponding macro breakdowns.

Uploaded by

Joe
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
507 views

12 Week Powerbuilding

This 12-week powerbuilding program outlines a strength training split routine with exercises assigned to each day. It includes tables to track max lifts and calculate macros. The program progresses over 12 weeks, increasing weight and decreasing reps each phase while maintaining compound and accessory lifts. Nutrition guidance provides calculations for maintenance and surplus calorie levels with corresponding macro breakdowns.

Uploaded by

Joe
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 34

12 WK Powerbuilding Pr

Fill in the RED CELLS and


proceed to the Macro
Calculator Tab.

LBS ENTER MAXES HERE


KG SQUAT
BENCH
DEADLIFT
OHP
WEIGHT TYPE
ilding Program
LBS
KG
HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender
Weight (lb)
Height (inches)
Age

Your BMR 0

This is the amount of calories you would need


to consume if you were completely inactive.

Your Starting Calories 0


Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Reduced Calories 0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Increased Calories 0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Increased Calories ++ 0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Increased Calories +++ 0


Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Male

Female
SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0

WEEK 1
Movement Sets Reps %1RM RPE
Legs Power
DAY 1

dl Deficit Deadlifts (1-2 Inches) 6 3 75%


sq Pause Squat 3 5 68%
Bulgarian Split Squat 3 8 8
Side Plank Each Side 3 45sec

Movement Sets Reps %1RM RPE


DAY 2

DL Push Power
SQ Facepull 3 25 8
bn Close Grip Bench Press 6 3 75%
OHP OHP Strict 5 5 70%
Skull Crusher 5 5-8 8
Tricep Pushdown 3 8 7

Movement Sets Reps %1RM RPE


Pull Power
DAY 3

Chinup(Add Weight If Needed) 3 5 8


Barbell Row 3 8 8
Wide Grip Pulldown 3 8 8
Barbell Curl 3 8 8
Hammer Curl 3 8 8

Movement Sets Reps %1RM RPE


SQ Lower Hypertrophy
Click To Choose Lift 3 12 7
DAY 4

BN Stiff Leg Deadlift 3 12 8


BN Walking Lunge 3 12 8
Superset The Following X4 4
Leg Curl 12 8
BN Leg Extension 12 8

Movement Sets Reps %1RM RPE


Upper Hypertrophy
Superset The Following X3 3
DB Flat Bench 12 8
Close Grip Cable Row 12 8
Superset The Following X3 3
DB Incline 12 8
Chest Supported Row 15 8
DAY 5 Superset The Following X4 4
Standing DB Press 12 8
Lateral Raise 15 8
French Press 15 8
Superset The Following X3 3
DB Upright Row 15 8
Tricep Pushdown 15 8
Superset The Following X4 4
Face Pulls 30 8
DB Curl 12 8
Pushups 8
Leg Press
Front Squat
Safety Bar Squat
WEEK 2 WEEK 3
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
DAY 1

DAY 1
6 3 78% 6 3 80%
4 5 70% 5 5 73%
4 8 8 5 8
3 45sec 3 45sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 2

DAY 2
3 25 8 3 25
6 3 78% 6 3 80%
5 5 73% 5 5 75%
3 5-8 8 3 5-8
3 8 7 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 3

DAY 3

4 5 8 5 5
3 8 8 3 8
3 8 8 3 8
3 8 8 3 8
3 8 8 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 12 7 3 12
DAY 4

DAY 4

4 12 8 4 12
3 12 8 3 12
4 4
12 8 12
12 8 12

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


4 5
12 8 12
12 8 12
4 4
12 8 12
15 8 15
DAY 5

DAY 5
4 4
12 8 12
15 8 15
15 8 15
3 3
15 8 15
15 8 15
4 4
30 8 30
12 8 12
8
EEK 3 WEEK 4
RPE LOAD Sets Reps %1RM RPE LOAD
DAY 1

6 3 83%
3 5 75%
8 3 8 8
3 45sec

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 2

8 3 25 8
6 3 83%
3 5 78%
8 3 5-8 8
7 3 8 7

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 3

8 3 5 8
8 3 8 8
8 3 8 8
8 3 8 8
8 3 8 8

RPE LOAD Sets Reps %1RM RPE LOAD

7 3 12 7
DAY 4

8 3 10 8
8 3 12 8
4
8 12 8
8 12 8

RPE LOAD Sets Reps %1RM RPE LOAD


3
8 12 8
8 12 8
4
8 12 8
8 15 8

DAY 5
4
8 12 8
8 15 8
8 15 8
3
8 15 8
8 15 8
4
8 30 8
8 12 8
8 8
LBS
KG
SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0

WEEK 5
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 3 80%
DAY 1

sq Squat 3 5 73%
dl Pause Deadlift 1 3 73%
dl Pause Deadlift 3 5 68%
Walking Lunges 3 8 8
Plank 3 60sec

Movement Sets Reps %1RM RPE


Push Power
DL Facepull 3 25 8
DAY 2

bn 3 Sec Pause Bench 1 3 80%


bn 3 Sec Pause Bench 5 3 75%
ohp OHP Strict 5 3 80%
DB French Press 5 8 8
Close Grip Pushups 3 8
DL
Movement Sets Reps %1RM RPE
Pull Power
DAY 3

DB Row 3 8 8
Pullup 3 8
Chest Supported Row 3 8 8
DB Curl 3 8 8
Preacher Curl 3 10 8

Movement Sets Reps %1RM RPE


Lower Hypertrophy
DAY 4

sq Tempo Squat (5 down, 5 up) 3 8 50%


dl Conv. or Trap Bar Deadlift 3 10 55%
Bulgarian Split Squat (Per Leg) 3 12 8
BN Walking Lunges (Per Leg) 3 15
BN
Movement Sets Reps %1RM RPE
Upper Hypertrophy
Click To Choose Lift 3 10 8
Close Grip Pulldown 3 10 8
Superset The Following X3 3
DB Shoulder Press 10 8
DAY 5 Facepull 30 8
Superset The Following X3 3
Cable Fly 15
Pushups 15
Superset The Following X4 4
Facepull 30 8
Barbell Curl 12 8
Dips (Machine or Bodyweight) 15 8
Floor Press
Spoto Press
Leg Up Bench Pre
WEEK 6 WEEK 7
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

1 3 83% 1 3 85%
DAY 1

DAY 1
4 5 75% 5 5 78%
1 3 75% 1 3 78%
4 5 70% 5 5 73%
3 8 8 3 8
3 60sec 3 60sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
DAY 2

DAY 2
1 3 83% 1 3 85%
5 3 78% 5 3 80%
5 3 83% 5 3 83%
3 8 8 3 8
3 8 3

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 3

DAY 3

4 8 8 5 8
4 8 5
3 8 8 3 8
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

4 8 53% 5 8 55%
4 10 55-60% 5 10 55-60%
3 12 8 3 12
3 15 3 15

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


4 10 8 5 10
4 10 8 5 10
4 5
10 8 10
DAY 5

DAY 5
30 8 30
3 3
15 15
15 15
4 4
30 8 30
12 8 12
15 8 15
EEK 7 WEEK 8
RPE LOAD Sets Reps %1RM RPE LOAD

1 3 88%
DAY 1

3 5 80%
1 3 80%
3 5 75%
8 3 8 8
3 60sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
DAY 2

1 1 88%
5 3 83%
5 3 85%
8 3 8 8
8 3 8

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 3

8 3 8 8
8 3 8
8 3 8 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

3 8 58%
55-60% 3 10 55-60%
8 3 12 8
3 15

RPE LOAD Sets Reps %1RM RPE LOAD


8 3 10 8
8 3 10 8
3
8 10 8

DAY 5
8 30 8
3
15
15
4
8 30 8
8 12 8
8 15 8
LBS
KG
SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0

WEEK 9
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 1 85%
DAY 1

sq Squat 6 2 83%
dl Deadlift 1 1 83%
dl Deadlift 5 2 80%
Leg Press or Bulgarian 3 8 8
Plank (Add Weight) 3 30sec

Movement Sets Reps %1RM RPE


DL Push Power
SQ Facepull 3 25 8
DAY 2

bn Bench 1 1 85%
bn Bench 8 2 83%
ohp OHP Strict 1 1 88%
ohp OHP Strict 6 2 83%
Dips 3 5 8
BN Tricep Pushdown 3 10 8
DL
Movement Sets Reps %1RM RPE
Pull Power
DAY 3

Barbell Row 3 6 8
Chin Up 3 8
Wide Grip Pulldowns 3 10 8
Hammer Curl 3 8 8
Cable Curl 3 10 8

Movement Sets Reps %1RM RPE


Lower Hypertrophy
DAY 4

sq Squat 3 8 60%
Click To Choose Lift 3 10 8
Superset The Following X3 3
Goblet Squat 12 8
BN Single Leg Hamstring Curl 15 8
BN
BN Movement Sets Reps %1RM RPE
Upper Hypertrophy
Superset The Following X3 3
bn Close Grip 8 55%
Chest Supported Row 12 8
Superset The Following X3 3
DAY 5
Dips 8 8
Close Grip Pulldowns 10 8
Lateral Raise 12 8
Superset The Following X3 3
Barbell Incline Press 12 8
Chest Fly 15 8
Superset The Following X3 3
DB Curl 12 8
DB Skullcrushers 12 8
Stiff Leg DL
Single Leg DB RD
Hip Thrust
Movement Sets Reps %1RM RPE
DAY 2
DAY 3
DAY 4
5
DAY 6 DAY 5
WEEK 10 WEEK 11
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

1 1 88% 1 1 90%
DAY 1

DAY 1
6 2 85% 6 2 88%
1 1 85% 1 1 88%
5 2 83% 5 2 85%
3 8 8 3 8
3 30sec 3 30sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
DAY 2

DAY 2
1 1 88% 1 1 90%
8 2 85% 8 2 88%
1 1 90% 1 1 93%
6 2 85% 6 2 88%
3 5 8 3 5
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 3

DAY 3

4 6 8 5 6
4 8 5
3 10 8 3 10
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


DAY 4

DAY 4

4 8 63% 5 8 65%
4 10 8 5 10
3 3
12 8 12
15 8 15
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 5
8 55% 8 55%
12 8 12
4 5
DAY 5

DAY 5
8 8 8
10 8 10
12 8 12
3 3
12 8 12
15 8 15
3 3
12 8 12
12 8 12
EEK 11 WEEK 12
RPE LOAD Sets Reps %1RM RPE LOAD

1 1 93%
DAY 1

6 2 90%
1 1 90%
5 2 88%
8 3 8 8
3 30sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
DAY 2

1 1 93%
5 2 90%
1 1 95%
5 2 90%
8 3 5 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 3

8 3 6 8
8 3 8
8 3 10 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD


DAY 4

3 8 68%
8 3 10 8
3
8 12 8
8 15 8
RPE LOAD Sets Reps %1RM RPE LOAD

3
8 55%
8 12 8
5
8 DAY 5 8 8
8 10 8
8 12 8
3
8 12 8
8 15 8
3
8 12 8
8 12 8
LBS
KG

You might also like