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12 Week Powerbuilding 2.0

The document provides a 12-week powerbuilding training program with exercises, sets, reps, and load outlined for each day of each week. The program progresses over 12 weeks with increasing weight loads and decreasing reps. Exercises target the major muscle groups and include compounds and accessories with supersets for upper and lower body hypertrophy.

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Rolphul
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We take content rights seriously. If you suspect this is your content, claim it here.
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2K views

12 Week Powerbuilding 2.0

The document provides a 12-week powerbuilding training program with exercises, sets, reps, and load outlined for each day of each week. The program progresses over 12 weeks with increasing weight loads and decreasing reps. Exercises target the major muscle groups and include compounds and accessories with supersets for upper and lower body hypertrophy.

Uploaded by

Rolphul
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 41

Fill in the RED CELLS and proceed to

the Macro Calculator Tab.

ENTER MAXES HERE

LBS

KG SQUAT 300
BENCH 400
DEADLIFT 500
OHP 150
WEIGHT TYPE LBS
LBS
KG
HYPERTROPHY
CALCULATOR
Enter All Red Boxes To Get Your Numbers!
Gender Male
Weight (lb) 200
Height (inches) 66
Age 31

Your BMR 1808

This is the amount of calories you would need to


consume if you were completely inactive.

Your Starting Calories 3073


Protein (grams) 200 g
Carbs (grams) 366 g
Fat (grams) 90 g

Reduced Calories 2892


Protein (grams) 200 g
Carbs (grams) 321 g
Fat (grams) 90 g

Increased Calories 3218


Protein (grams) 200 g
Carbs (grams) 402 g
Fat (grams) 90 g

Increased Calories ++ 3375


Protein (grams) 200 g
Carbs (grams) 441 g
Fat (grams) 90 g

Increased Calories +++ 3567


Protein (grams) 200 g
Carbs (grams) 489 g
Fat (grams) 90 g
Male

Female
12-WEEK POWERBU
WEEKS 01-04

WEEK 01

MOVEMENT SETS X REPS %1RM RPE

dl D1 Deficit Deadlifts (1-2 inches) 6 x3 75%

sq Pause Squat 3 x5 68%


LEGS
Bulgarian Split Squat (per leg) 3 x8 @8
POWER
Side Plank Each Side 3 x 45sec

DL

SQ
D2 Facepull 3 x 25 @8

bn Close Grip Bench Press 6 x3 75%


PUSH
OHP OHP Strict 5 x5 70%
POWER
Skull Crusher 5 x 5-8 @8
Tricep Pushdown 3 x8 @7

D3 Chinup (add weight if needed) 3 x5 @8


Barbell Row 3 x8 @8
PULL
Wide Grip Pulldown 3 x8 @8
POWER
Barbell Curl 3 x8 @8
Hammer Curl 3 x8 @8

SQ
D4 Click To Choose Lift 3 x 12 @7

BN Stiff Leg Deadlift 3 x 12 @8


LOWER
BN Walking Lunges (per leg) 3 x 12 @8
HYPER
Superset the following: 4x
Leg Curl 12 @8

BN Leg Extension 12 @8

D5 Superset the following: 3x


DB Flat Bench 12 @8
UPPER
Close Grip Cable Row 12 @8
HYPER
Superset the following: 3x
DB Incline 12 @8
Chest Supported Row 15 @8
superset the following: 4x
Superset the following: 12 @8
Lateral Raise 15 @8
French Press 15 @8
Superset the following: 3x
DB Upright Row 15 @8
Tricep Pushdown 15 @8
Superset the following: 4x
Face Pulls 30 @8
DB Curl 12 @8
Pushups @8
Leg Press
Front Squat
Safety Bar Squat
POWERBUILDING TRAINING 2.0

WEEK 02

LOAD MOVEMENT SETS X REPS %1RM

375 D1 Deficit Deadlifts (1-2 inches) 6 x3 78%


205 Pause Squat 4 x5 70%
LEGS
Bulgarian Split Squat (per leg) 4 x8
POWER
Side Plank Each Side 3 x 45sec

D2 Facepull 3 x 25
300 Close Grip Bench Press 6 x3 78%
PUSH
105 OHP Strict 5 x5 73%
POWER
Skull Crusher 3 x 5-8
Tricep Pushdown 3 x8

D3 Chinup (add weight if needed) 4 x5


Barbell Row 3 x8
PULL
Wide Grip Pulldown 3 x8
POWER
Barbell Curl 3 x8
Hammer Curl 3 x8

D4 Click To Choose Lift 3 x 12


Stiff Leg Deadlift 4 x 12
LOWER
Walking Lunges (per leg) 3 x 12
HYPER
Superset the following: 4x
Leg Curl 12
Leg Extension 12

D5 Superset the following: 4x


DB Flat Bench 12
UPPER
Close Grip Cable Row 12
HYPER
Superset the following: 4x
DB Incline 12
Chest Supported Row 15
Superset the following: 4x
Standing DB Press 12
Lateral Raise 15
French Press 15
Superset the following: 3x
DB Upright Row 15
Tricep Pushdown 15
Superset the following: 4x
Face Pulls 30
DB Curl 12
Pushups
WEEK 03

RPE LOAD MOVEMENT SETS X REPS

390 D1 Deficit Deadlifts (1-2 inches) 6 x3


210 Pause Squat 5 x5
LEGS
@8 Bulgarian Split Squat (per leg) 5 x8
POWER
Side Plank Each Side 3 x 45sec

@8
D2 Facepull 3 x 25
310 Close Grip Bench Press 6 x3
PUSH
110 OHP Strict 5 x5
POWER
@8 Skull Crusher 3 x 5-8
@7 Tricep Pushdown 3 x8

@8
D3 Chinup (add weight if needed) 5 x5
@8 Barbell Row 3 x8
PULL
@8 Wide Grip Pulldown 3 x8
POWER
@8 Barbell Curl 3 x8
@8 Hammer Curl 3 x8

@7
D4 Click To Choose Lift 3 x 12
@8 Stiff Leg Deadlift 4 x 12
LOWER
@8 Walking Lunges (per leg) 3 x 12
HYPER
Superset the following: 4x
@8 Leg Curl 12
@8 Leg Extension 12

D5 Superset the following: 5x


@8 DB Flat Bench 12
UPPER
@8 Close Grip Cable Row 12
HYPER
Superset the following: 4x
@8 DB Incline 12
@8 Chest Supported Row 15
Superset the following: 4x
@8 Standing DB Press 12
@8 Lateral Raise 15
@8 French Press 15
Superset the following: 3x
@8 DB Upright Row 15
@8 Tricep Pushdown 15
Superset the following: 4x
@8 Face Pulls 30
@8 DB Curl 12
@8 Pushups
WEEK 04

%1RM RPE LOAD MOVEMENT SETS X

80% 400 D1 Deficit Deadlifts (1-2 inches) 6x


73% 220 Pause Squat 3x
LEGS
@8 Bulgarian Split Squat (per leg) 3x
POWER
Side Plank Each Side 3x

@8
D2 Facepull 3x
80% 320 Close Grip Bench Press 6x
PUSH
75% 115 OHP Strict 3x
POWER
@8 Skull Crusher 3x
@7 Tricep Pushdown 3x

@8
D3 Chinup (add weight if needed) 3x
@8 Barbell Row 3x
PULL
@8 Wide Grip Pulldown 3x
POWER
@8 Barbell Curl 3x
@8 Hammer Curl 3x

@7
D4 Click To Choose Lift 3x
@8 Stiff Leg Deadlift 3x
LOWER
@8 Walking Lunges (per leg) 3x
HYPER
Superset the following: 4x
@8 Leg Curl
@8 Leg Extension

D5 Superset the following: 3x


@8 DB Flat Bench
UPPER
@8 Close Grip Cable Row
HYPER
Superset the following: 4x
@8 DB Incline
@8 Chest Supported Row
Superset the following: 4x
@8 Standing DB Press
@8 Lateral Raise
@8 French Press
Superset the following: 3x
@8 DB Upright Row
@8 Tricep Pushdown
Superset the following: 4x
@8 Face Pulls
@8 DB Curl
@8 Pushups
REPS %1RM RPE LOAD

3 83% 415
5 75% 225
8 @8
45sec

25 @8
3 83% 330
5 78% 115
5-8 @8
8 @7

5 @8
8 @8
8 @8
8 @8
8 @8

12 @7
10 @8
12 @8

12 @8
12 @8

12 @8
12 @8

12 @8
15 @8

12 @8
15 @8
15 @8

15 @8
15 @8

30 @8
12 @8
@8
12-WEEK POWERB
WEEKS 05-08

WEEK 05

MOVEMENT SETS X REPS %1RM RPE

sq D1 Squat 1 x3 80%
sq LEGS Squat 3 x5 73%
dl POWER Pause Deadlift 1 x3 73%
dl Pause Deadlift 3 x5 68%
Walking Lunges (per leg) 3 x8 @8
Plank 3 x 60sec

DL
D2 Facepull 3 x 25 @8
bn PUSH 3 Sec Pause Bench 1 x3 80%
bn POWER 3 Sec Pause Bench 5 x3 75%
ohp OHP Strict 5 x3 80%
DB French Press 3 x8 @8
Close Grip Pushups 3x @8

D3 DB Row 3 x8 @8
PULL Pullup 3x @8
POWER
PULL
POWER Chest Supported Row 3 x8 @8
DB Curl 3 x8 @8
Preacher Curl 3 x 10 @8

sq
D4 Tempo Squat (5 down, 5 up) 3 x8 50%
dl LOWER Conv. or Trap Bar Deadlift 3 x 10 55%
HYPER Bulgarian Split Squat (per leg) 3 x 12 @8
BN Walking Lunges (per leg) 3 x 15

D5 Click To Choose Lift 3 x 10 @8


UPPER Close Grip Pulldown 3 x 10 @8
HYPER Superset the following: 3x
DB Shoulder Press 10 @8
Facepull 30 @8
Superset the following: 3x
Cable Fly 15
Pushups 15
Superset the following: 4x
Facepull 30 @8
Barbell Curl 12 @8
Dips (Machine or Bodyweight) 15 @8
Floor Press
Spoto Press

Leg Up Bench Press


POWERBUILDING TRAINING 2.0

WEEK 06

LOAD MOVEMENT SETS X REPS %1RM

240 D1 Squat 1 x3 83%


220 LEGS Squat 4 x5 75%
365 POWER Pause Deadlift 1 x3 75%
340 Pause Deadlift 4 x5 70%
Walking Lunges (per leg) 3 x8
Plank 3 x 60sec

D2 Facepull 3 x 25
320 PUSH 3 Sec Pause Bench 1 x3 83%
300 POWER 3 Sec Pause Bench 5 x3 78%
120 OHP Strict 5 x3 83%
DB French Press 3 x8
Close Grip Pushups 3x

D3 DB Row 4 x8
PULL Pullup 4x
POWER
PULL
POWER Chest Supported Row 3 x8
DB Curl 3 x8
Preacher Curl 3 x 10

150
D4 Tempo Squat (5 down, 5 up) 4 x8 53%
275 LOWER Conv. or Trap Bar Deadlift 4 x 10 55-60%
HYPER Bulgarian Split Squat (per leg) 3 x 12
Walking Lunges (per leg) 3 x 15

D5 Click To Choose Lift 4 x 10


UPPER Close Grip Pulldown 4 x 10
HYPER Superset the following: 4x
DB Shoulder Press 10
Facepull 30
Superset the following: 3x
Cable Fly 15
Pushups 15
Superset the following: 4x
Facepull 30
Barbell Curl 12
Dips (Machine or Bodyweight) 15
WEEK 07

RPE LOAD MOVEMENT SETS X REPS

250 D1 Squat 1 x3
225 LEGS Squat 5 x5
375 POWER Pause Deadlift 1 x3
350 Pause Deadlift 5 x5
@8 Walking Lunges (per leg) 3 x8
Plank 3 x 60sec

@8
D2 Facepull 3 x 25
330 PUSH 3 Sec Pause Bench 1 x3
310 POWER 3 Sec Pause Bench 5 x3
125 OHP Strict 5 x3
@8 DB French Press 3 x8
@8 Close Grip Pushups 3x

@8
D3 DB Row 5 x8
@8 PULL Pullup 5x
POWER
PULL
@8 POWER Chest Supported Row 3 x8
@8 DB Curl 3 x8
@8 Preacher Curl 3 x 10

160
D4 Tempo Squat (5 down, 5 up) 5 x8
LOWER Conv. or Trap Bar Deadlift 5 x 10
@8 HYPER Bulgarian Split Squat (per leg) 3 x 12
Walking Lunges (per leg) 3 x 15

@8
D5 Click To Choose Lift 5 x 10
@8 UPPER Close Grip Pulldown 5 x 10
HYPER Superset the following: 5x
@8 DB Shoulder Press 10
@8 Facepull 30
Superset the following: 3x
Cable Fly 15
Pushups 15
Superset the following: 4x
@8 Facepull 30
@8 Barbell Curl 12
@8 Dips (Machine or Bodyweight) 15
WEEK 08

%1RM RPE LOAD MOVEMENT SETS X

85% 255 D1 Squat 1x


78% 235 LEGS Squat 3x
78% 390 POWER Pause Deadlift 1x
73% 365 Pause Deadlift 3x
@8 Walking Lunges (per leg) 3x
Plank 3x

@8
D2 Facepull 3x
85% 340 PUSH 3 Sec Pause Bench 1x
80% 320 POWER 3 Sec Pause Bench 5x
83% 125 OHP Strict 5x
@8 DB French Press 3x
@8 Close Grip Pushups 3x

@8
D3 DB Row 3x
@8 PULL Pullup 3x
POWER
PULL
@8 POWER Chest Supported Row 3x
@8 DB Curl 3x
@8 Preacher Curl 3x

55% 165
D4 Tempo Squat (5 down, 5 up) 3x
55-60% LOWER Conv. or Trap Bar Deadlift 3x
@8 HYPER Bulgarian Split Squat (per leg) 3x
Walking Lunges (per leg) 3x

@8
D5 Click To Choose Lift 3x
@8 UPPER Close Grip Pulldown 3x
HYPER Superset the following: 3x
@8 DB Shoulder Press
@8 Facepull
Superset the following: 3x
Cable Fly
Pushups
Superset the following: 4x
@8 Facepull
@8 Barbell Curl
@8 Dips (Machine or Bodyweight)
REPS %1RM RPE LOAD

3 88% 265
5 80% 240
3 80% 400
5 75% 375
8 @8
60sec

25 @8
1 88% 350
3 83% 330
3 85% 130
8 @8
@8

8 @8
@8
8 @8
8 @8
10 @8

8 58% 175
10 55-60%
12 @8
15

10 @8
10 @8

10 @8
30 @8

15
15

30 @8
12 @8
15 @8
12-WEEK POWERB
WEEKS 09-12

WEEK 09

MOVEMENT SETS X REPS %1RM RPE

sq
D1 Squat 1 x1 85%

sq LEGS Squat 6 x2 83%

dl POWER Deadlift 1 x1 83%

dl Deadlift 5 x2 80%
Leg Press or Bulgarian 3 x8 @8
Plank (Add Weight) 3 x 30sec

DL

SQ
D2 Facepull 3 x 25 @8

bn PUSH Bench 1 x1 85%

bn POWER Bench 8 x2 83%

ohp OHP Strict 1 x1 88%

ohp OHP Strict 6 x2 83%


Dips 3 x5 @8

BN Tricep Pushdown 3 x 10 @8
D3
PULL Barbell Row 3 x6 @8
POWER Chin Up 3x @8
Wide Grip Pulldowns 3 x 10 @8
Hammer Curl 3 x8 @8
Cable Curl 3 x 10 @8

sq
D4 Squat 3 x8 60%
LOWER Click To Choose Lift 3 x 10 @8
HYPER Superset the following: 3x
Goblet Squat 12 @8

BN Single Leg Hamstring Curl 15 @8

D5 Superset the following: 3x

bn UPPER Close Grip Bench 8 55%


HYPER Chest Supported Row 12 @8
Superset the following: 3x
Dips 8 @8
Close Grip Pulldowns 10 @8
Lateral Raise 12 @8
Superset the following: 3x
Barbell Incline Press 12 @8
Chest Fly 15 @8
Superset the following: 3x
DB Curl 12 @8
DB Skullcrushers 12 @8
Stiff Leg DL
Single Leg DB RDL
Hip Thrust
Movement Sets Reps %1RM RPE
POWERBUILDING TRAINING 2.0

WEEK 10

LOAD MOVEMENT SETS X REPS %1RM RPE

255 D1 Squat 1 x1 88%


250 LEGS Squat 6 x2 85%
415 POWER Deadlift 1 x1 85%
400 Deadlift 5 x2 83%
Leg Press or Bulgarian 3 x8 @8
Plank (Add Weight) 3 x 30sec

D2 Facepull 3 x 25 @8
340 PUSH Bench 1 x1 88%
330 POWER Bench 8 x2 85%
130 OHP Strict 1 x1 90%
125 OHP Strict 6 x2 85%
Dips 3 x5 @8
Tricep Pushdown 3 x 10 @8
D3
PULL Barbell Row 4 x6 @8
POWER Chin Up 4x @8
Wide Grip Pulldowns 3 x 10 @8
Hammer Curl 3 x8 @8
Cable Curl 3 x 10 @8

180
D4 Squat 4 x8 63%
LOWER Click To Choose Lift 4 x 10 @8
HYPER Superset the following: 3x
Goblet Squat 12 @8
Single Leg Hamstring Curl 15 @8

D5 Superset the following: 4x


220 UPPER Close Grip 8 55%
HYPER Chest Supported Row 12 @8
Superset the following: 4x
Dips 8 @8
Close Grip Pulldowns 10 @8
Lateral Raise 12 @8
Superset the following: 3x
Barbell Incline Press 12 @8
Chest Fly 15 @8
Superset the following: 3x
DB Curl 12 @8
DB Skullcrushers 12 @8
WEEK 11

LOAD MOVEMENT SETS X REPS %1RM RPE

265 D1 Squat 1 x1 90%


255 LEGS Squat 6 x2 88%
425 POWER Deadlift 1 x1 88%
415 Deadlift 5 x2 85%
Leg Press or Bulgarian 3 x8 @8
Plank (Add Weight) 3 x 30sec

D2 Facepull 3 x 25 @8
350 PUSH Bench 1 x1 90%
340 POWER Bench 8 x2 88%
135 OHP Strict 1 x1 93%
130 OHP Strict 6 x2 88%
Dips 3 x5 @8
Tricep Pushdown 3 x 10 @8
D3
PULL Barbell Row 5 x6 @8
POWER Chin Up 5x @8
Wide Grip Pulldowns 3 x 10 @8
Hammer Curl 3 x8 @8
Cable Curl 3 x 10 @8

190
D4 Squat 5 x8 65%
LOWER Click To Choose Lift 5 x 10 @8
HYPER Superset the following: 3x
Goblet Squat 12 @8
Single Leg Hamstring Curl 15 @8

D5 Superset the following: 5x


220 UPPER Close Grip 8 55%
HYPER Chest Supported Row 12 @8
Superset the following: 5x
Dips 8 @8
Close Grip Pulldowns 10 @8
Lateral Raise 12 @8
Superset the following: 3x
Barbell Incline Press 12 @8
Chest Fly 15 @8
Superset the following: 3x
DB Curl 12 @8
DB Skullcrushers 12 @8
WEEK 12

LOAD MOVEMENT SETS X REPS %1RM RPE

270 D1 Squat 1 x1 93%


265 LEGS Squat 6 x2 90%
440 POWER Deadlift 1 x1 90%
425 Deadlift 5 x2 88%
Leg Press or Bulgarian 3 x8 @8
Plank (Add Weight) 3 x 30sec

D2 Facepull 3 x 25 @8
360 PUSH Bench 1 x1 93%
350 POWER Bench 5 x2 90%
140 OHP Strict 1 x1 95%
130 OHP Strict 5 x2 90%
Dips 3 x5 @8
Tricep Pushdown 3 x 10 @8
D3
PULL Barbell Row 3 x6 @8
POWER Chin Up 3x @8
Wide Grip Pulldowns 3 x 10 @8
Hammer Curl 3 x8 @8
Cable Curl 3 x 10 @8

195
D4 Squat 3 x8 68%
LOWER Click To Choose Lift 3 x 10 @8
HYPER Superset the following: 3x
Goblet Squat 12 @8
Single Leg Hamstring Curl 15 @8

D5 Superset the following: 3x


220 UPPER Close Grip 8 55%
HYPER Chest Supported Row 12 @8
Superset the following: 5x
Dips 8 @8
Close Grip Pulldowns 10 @8
Lateral Raise 12 @8
Superset the following: 3x
Barbell Incline Press 12 @8
Chest Fly 15 @8
Superset the following: 3x
DB Curl 12 @8
DB Skullcrushers 12 @8
LOAD

280
270
450
440

370
360
145
135
205

220

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