Powerbuilding by /u/smallof2pieces

This program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. Tier 1
On this program you'll hit a major compound movement(for powerlifters, likely your competion Heavy compounds, competition movements.
movement plus one additional) for one top set of an AMRAP before moving on to Low volume, high effort
accessory exercises. The goal is to not burn out on competition movements so as to Squat, bench, deadlift, etc
hit each day fresh and able to hit a rep PR. Meanwhile you'll get in your volume and Tier 2
back-up work on non-competition movements to strengthen weak points and build muscle. Secondary compounds that are similar, but inherently easier than Tier 1 movements.
Your Tier 2 movements will be similar to your competition movements, but just different enough to Medium volume, medium effort
keep you from building up repeated stress in the movement pattern. Your Tier 3s will be smaller, Box squat, DB bench, rack pulls, etc
isolation movements and exercises done with a metric butt ton of volume to pack on muscle. Tier 3
Supersets are utilized frequently to save on time. Workouts are split upper and lower, and you'll do Isolation exercises used to build muscle and support the main movements
deadlift accessories after squats, squat accessories after deadlift, bench accessories after OHP, etc. High volume, low effort
in order to increase lift frequency and allow for better recovery by not overdoing any one particular lift. Cable rows, leg extensions, flies, bicep curls, etc

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
How to Use this sheet
Step 1: Choose "Intermediate" or "Advanced" Level on the "Exercise Selection" sheet. See note below on the difference.
Step 2: Choose your exercises on the "Exercise Selection" sheet. You can override the drop down boxes by hard-keying in something different if your choice is not listed.
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 should be @ RPE7. When in doubt, START TOO LIGHT!!
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 body lifts and 5lbs to upper body lifts. You can override this formula with a manual entry if you wish.
Step 7: Optional: Record the date and your body weight in the darker cells. Body weight goes in the middle cell. In column A, you will receive a weekly weight average.

Notes: "+" Means an AMRAP on the last set with 1-2 left in the tank. So "3x5+" would mean 2 sets of 5 and one AMRAP of at least 5.
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 formula.
If T3 progression is fine but you hit a sticking week, there's no harm repeating that week's weight next week.
Feel free to change the weight/rep scheme for core exercises for more difficult/easier unweighted movements.
On the Reference sheet there are some useful rep/weight calculators along with some more T1/T2/T3 movement ideas.
Week 10 is a deload week. This is my recommended deload method, but change it to fit your needs. You may want to deload every 4th or 7th week instead.
RE: Intermediate vs Advanced:
This determines the amount of volume at your working weight. There is no hard cut-off line, if you can move X weight or have Y wilks.
If you can do the intermediate method and still make gains, then do it. Adding more volume will not necessarily make you better faster.
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
Week One Date Weight Date Weight Date Weight Date Weight Reps Calc 1RM
Weight Average Low-Bar Squat 3x5+ 205 Bench 3x5+ 280 Deadlift 3x5+ 205 OHP 3x5+ 100 Low-Bar Squat 0 205
0 RDL 3x8 132 DB Press 3x8 40 Pause Squat 3x8 185 DB Bench 3x8 70 Bench 280
Leg Curls 5x10 superset 100 Lateral Raise 5x10 superset 15 Hip Thrust 5x10 superset 225 Flies 5x10 superset 40 Deadlift 205
Sit Ups 5x10 superset Lat Pull 5x10 superset 165 Jack knives 5x10 superset DB Row 5x10 superset 80 OHP 100
DB Curl 3x12 superset 30 Hammer Curl 3x12 superset 30
Skullcrusher 3x12 superset 25 OH Cable Press 3x12 superset 50
Week Two Reps Calc 1RM
Weight Average Low-Bar Squat 3x3+ 215 Bench 3x3+ 295 Deadlift 3x3+ 215 OHP 3x3+ 110 Low-Bar Squat 215
0 RDL 3x6 145 DB Press 3x6 45 Pause Squat 3x6 205 DB Bench 3x6 75 Bench 295
Leg Curls 5x10 superset 105 Lateral Raise 5x10 superset 20 Hip Thrust 3x10 superset 230 Flies 5x10 superset 45 Deadlift 215
Sit Ups 5x12 superset Lat Pull 5x10 superset 170 Jack knives 5x12 superset DB Row 5x10 superset 85 OHP 110
DB Curl 3x10 superset 35 Hammer Curl 3x10 superset 35
Skullcrusher 3x10 superset 30 OH Cable Press 3x10 superset 55
Week Three Reps Calc 1RM New TM Calc Avg 1RM
Weight Average Low-Bar Squat 3x1+ 230 Bench 3x1+ 315 Deadlift 3x1+ 230 OHP 3x1+ 115 Low-Bar Squat 230 Low-Bar Squat 250 215
0 RDL 3x4 160 DB Press 3x4 50 Pause Squat 3x4 220 DB Bench 3x4 85 Bench 315 Bench 335 295
Leg Curls 5x10 superset 110 Lateral Raise 5x10 superset 25 Hip Thrust 5x10 superset 235 Flies 5x10 superset 50 Deadlift 230 Deadlift 250 215
Sit Ups 5x14 superset Lat Pull 5x10 superset 175 Jack knives 5x14 superset DB Row 5x10 superset 90 OHP 115 OHP 125 110
DB Curl 4x8 superset 40 Hammer Curl 4x8 superset 40
Skullcrusher 4x8 superset 35 OH Cable Press 4x8 superset 60
Week Four Reps Calc 1RM
Weight Average Low-Bar Squat 3x5+ 215 Bench 3x5+ 285 Deadlift 3x5+ 215 OHP 3x5+ 105 Low-Bar Squat 215
0 RDL 3x8 140 DB Press 3x8 40 Pause Squat 3x8 195 DB Bench 3x8 75 Bench 285
Leg Curls 5x10 superset 115 Lateral Raise 5x10 superset 30 Hip Thrust 5x10 superset 240 Flies 5x10 superset 55 Deadlift 215
Sit Ups 5x10 superset 5 Lat Pull 5x10 superset 180 Jack knives 5x10 superset 5 DB Row 5x10 superset 95 OHP 105
DB Curl 3x12 superset 35 Hammer Curl 3x12 superset 35
Skullcrusher 3x12 superset 30 OH Cable Press 3x12 superset 55
Week Five Reps Calc 1RM
Weight Average Low-Bar Squat 3x3+ 225 Bench 3x3+ 300 Deadlift 3x3+ 225 OHP 3x3+ 115 Low-Bar Squat 225
0 RDL 3x6 155 DB Press 3x6 45 Pause Squat 3x6 215 DB Bench 3x6 85 Bench 300
Leg Curls 5x10 superset 120 Lateral Raise 5x10 superset 35 Hip Thrust 5x10 superset 245 Flies 5x10 superset 60 Deadlift 225
Sit Ups 5x12 superset 5 Lat Pull 5x10 superset 185 Jack knives 5x12 superset 5 DB Row 5x10 superset 100 OHP 115
DB Curl 3x10 superset 40 Hammer Curl 3x10 superset 40
Skullcrusher 3x10 superset 35 OH Cable Press 3x10 superset 60
Week Six Reps Calc 1RM New TM Calc Avg 1RM
Weight Average Low-Bar Squat 3x1+ 240 Bench 3x1+ 320 Deadlift 3x1+ 240 OHP 3x1+ 120 Low-Bar Squat 240 Low-Bar Squat 260 225
0 RDL 3x4 170 DB Press 3x4 50 Pause Squat 3x4 235 DB Bench 3x4 90 Bench 320 Bench 340 300
Leg Curls 5x10 superset 125 Lateral Raise 5x10 superset 40 Hip Thrust 3x10 superset 250 Flies 5x10 superset 65 Deadlift 240 Deadlift 260 225
Sit Ups 5x14 superset 5 Lat Pull 5x10 superset 190 Jack knives 5x14 superset 5 DB Row 5x10 superset 105 OHP 120 OHP 130 115
DB Curl 4x8 superset 45 Hammer Curl 3x8 superset 45
Skullcrusher 4x8 superset 40 OH Cable Press 3x8 superset 65
Week Seven Reps Calc 1RM
Weight Average Low-Bar Squat 3x5+ 220 Bench 3x5+ 290 Deadlift 3x5+ 220 OHP 3x5+ 110 Low-Bar Squat 220
0 RDL 3x8 145 DB Press 3x8 40 Pause Squat 3x8 205 DB Bench 3x8 80 Bench 290
Leg Curls 5x10 superset 130 Lateral Raise 5x10 superset 45 Hip Thrust 5x10 superset 255 Flies 5x10 superset 70 Deadlift 220
Sit Ups 5x10 superset 10 Lat Pull 5x10 superset 195 Jack knives 5x10 superset 10 DB Row 5x10 superset 110 OHP 110
DB Curl 3x12 superset 40 Hammer Curl 3x12 superset 40
Skullcrusher 3x12 superset 35 OH Cable Press 3x12 superset 60
Week Eight Reps Calc 1RM
Weight Average Low-Bar Squat 3x3+ 235 Bench 3x3+ 305 Deadlift 3x3+ 235 OHP 3x3+ 115 Low-Bar Squat 235
0 RDL 3x6 160 DB Press 3x6 45 Pause Squat 3x6 225 DB Bench 3x6 90 Bench 305
Leg Curls 5x10 superset 135 Lateral Raise 5x10 superset 50 Hip Thrust 5x10 superset 260 Flies 5x10 superset 75 Deadlift 235
Sit Ups 5x12 superset 10 Lat Pull 5x10 superset 200 Jack knives 5x12 superset 10 DB Row 5x10 superset 115 OHP 115
DB Curl 3x10 superset 45 Hammer Curl 3x10 superset 45
Skullcrusher 3x10 superset 40 OH Cable Press 3x10 superset 65
Week Nine Reps Calc 1RM New TM Calc Avg 1RM
Weight Average Low-Bar Squat 3x1+ 245 Bench 3x1+ 325 Deadlift 3x1+ 245 OHP 3x1+ 125 Low-Bar Squat 245 Low-Bar Squat 270 235
0 RDL 3x4 175 DB Press 3x4 50 Pause Squat 3x4 245 DB Bench 3x4 95 Bench 325 Bench 345 305
Leg Curls 5x10 superset 140 Lateral Raise 5x10 superset 55 Hip Thrust 5x10 superset 265 Flies 5x10 superset 80 Deadlift 245 Deadlift 270 235
Sit Ups 5x14 superset 10 Lat Pull 5x10 superset 205 Jack knives 5x14 superset 10 DB Row 5x10 superset 120 OHP 125 OHP 135 115
DB Curl 4x8 superset 50 Hammer Curl 4x8 superset 50
Skullcrusher 4x8 superset 45 OH Cable Press 4x8 superset 70
Week Ten
Weight Average Low-Bar Squat 3x5 160 Deadlift 3x5 160
0 Bench 3x5 205 OHP 3x5 80
 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 Squat Leg 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 Shrugs Hypers
RDLs
In this sheet, you will choose your movements and exercises to focus on for the next 9 weeks. Training Level: Advanced

I want my main Tier 1 movements to be: Enter 1RM: Training Max:

Main squat movement Low-Bar Squat 265 240
Main pressing movement Bench 365 330
Main hip-hinge movement Deadlift 265 240
Main pulling movement/second pressing movement OHP 132 120

I want my main Tier 2 movements to be: Starting Weight: (Choose a weight to do 3x8 @ RPE 8)
Secondary squat movement Pause Squat 185
Secondary pressing movement DB Bench 70
Secondary hip-hinge movement RDL 132
Secondary pulling movement/second pressing movement DB Press 40

I want my Tier 3 accessories to be: Starting Weight: (Choose a weight to do 5x10 @ RPE 7)
A glute/quad exercise Hip Thrust 225
A pectoral/triceps exercise Flies 40
A lower back/hamstring/trap exercise Leg Curls 100
A shoulder/rotator exercise Lateral Raise 15

I want my Tier 3 pull accesories to be: Starting Weight: (Choose a weight to do 5x10 @ RPE 7)
A vertical pull Lat Pull 165
A horizontal pull DB Row 80

I want my Tier 3 core exercises to be: Starting Weight: (Choose a weight to do 5x10 @ RPE 7)
An abdominal exercise Sit Ups
An oblique exercise Jack knives

I want my arm exercises to be: Starting Weight: (Choose a weight to do 5x12 @ RPE 7)
A biceps exercise DB Curl 30
A triceps exercise Skullcrusher 25
A biceps exercise Hammer Curl 30
A triceps exercise OH Cable Press 50