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2023 PowerBuilding Workout

This progressive overload power-building program works the entire body through a split routine over 10 days. It focuses on increasing strength on compound lifts by aiming to beat your logbook each workout. Form is emphasized on all exercises through full range of motion. The program is intense and requires a deload every 5-6 weeks by reducing weights by 40%. Exercises are categorized by push, pull, and leg workouts targeting different muscle groups each session.

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215 views3 pages

2023 PowerBuilding Workout

This progressive overload power-building program works the entire body through a split routine over 10 days. It focuses on increasing strength on compound lifts by aiming to beat your logbook each workout. Form is emphasized on all exercises through full range of motion. The program is intense and requires a deload every 5-6 weeks by reducing weights by 40%. Exercises are categorized by push, pull, and leg workouts targeting different muscle groups each session.

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© © All Rights Reserved
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Power Building Program:

Progressive Overload: This is an old-school progressive overload power-building program. You are going
to work on increasing strength in your compound movements. The goal is to beat the logbook each
workout. You will aim for one more rep each workout in your PR sets. When you hit the top of the rep
range, you add five more pounds to the exercise.

Form: Form must be kept consistent. Two to three-second negatives with explosive positives on your
compound movements. On your secondary movements, focus on feeling the muscle and getting a
squeeze and pump. All exercises should be done with a full range of motion. It’s important to ensure you
are getting stronger and not getting better at cheating.

Deloads: This program will beat you the fuck up. You will need to take a programmed deload every 5-6
weeks. During the deload, weights should be scaled back to about 60% of your normal working sets.

The Workout Split: You will be hitting everything twice in a 10 day period of time.

Push A
Legs A
OFF
Pull A
OFF
Push B
Legs B
OFF
Pull B
OFF

Workout Legend: The exercises are color coded as follows:

Red = PR Sets (Go to failure)


Black = Slow Twitch (Not to failure; focus on the pump and squeezing)
Blue = Warmup (light - not to failure)
Purple = Superset (Pump/ blood flow Sets)

Working sets are only listed. Do as many warmups as necessary.


● PUSH A (Lower Pecs & Side Delts)
○ WARMUP - Front and Reverse Machine Flyes 3 x 20 (not to failure)
○ Flat Barbell Bench 1 x 5-8 reps (to failure)
■ BACKOFF - Flat Barbell Bench 1 x 12
■ Flat DB Bench 3 x 15
● SUPERSET
■ High to Low Cable Flyes 3 x 15
○ Front Barbell Shoulder Press 1 x 5-8
■ BACKOFF - Front Press Barbell Shoulder 1 x 12-15
■ Seated Lat Raises 3 x 15
● SUPERSET
■ Upright Rows 3 x 12
○ Skull Crushers 3 x 12-15
○ Dips 3 x 12-15
● LEGS A (Quad-Focused)
○ WARMUP - Adductor/Abductor 3 x 20 (not to failure)
■ Lying Leg Curls 4 x 12-15
○ Regular Stance Squats 1 x 5-8 (To Failure)
■ BACKOFF Squats 1 x 15
■ Standing Lunges 3 x 15
● SUPERSET with
■ Leg Extensions 3 x 15
○ Calf Raises 3 x 20-25

● OFF DAY

● PULL A (Thickness)
○ WARMUP - Pullovers 3 x 20
○ Barbell Rows 1 x 5-8
■ BACKOFF - Barbell Rows 1 x 12-15
○ Conventional Deads 1 x 5-8
○ Shrugs 3 x 10-12
○ Seated Cable Rows 3 x 10-12
○ EZ Bar Curls 3 x 12-15
○ DB Hammer Curls 3 x 12-15
○ Ab Exercise of Your Choice 3 x Failure

● OFF DAY

● PUSH B (Upper Pecs & Rear Delts)


○ WARMUP - Front and Reverse Machine Flyes 3 x 20 (not to failure)
○ Incline Barbell Bench 1 x 5-8 reps (to failure)
■ BACKOFF - Incline Barbell Bench 1 x 12
■ Incline DB Bench 3 x 15
● SUPERSET
■ Low to High Cable Crossovers 3 x 15
○ DB Shoulder Press 1 x 5-8
■ BACKOFF - DB Shoulder Press 1 x 12-15
■ Rear Lat Raises 3 x 15
● SUPERSET
■ Face Pulls 3 x 12
○ French Presses 3 x 12-15
○ Push Downs 3 x 12-15

● LEGS B (Adductor and Glute Focused)


○ WARMUP - Adductor/Abductor 3 x 20 (not to failure)
■ DB stiff Leg Dead Lifts 3 x 15
● SUPERSET with
■ Leg Curls 3 x 15
○ High & Wide Leg Press 1 x 5-8 (To Failure)
■ BACKOFF 1 x 15
■ Slit Squats 3 x 15
● SUPERSET with
■ Hip Thrusts 3 x 15
○ Calf Raises 3 x 20-25

● OFF DAY

● PULL B (Width)
○ WARMUP - Dante Rows with Cables 3 x 20
○ Chins (weighted or assisted) 3 x Failure
○ Narrow Grip Pull-Downs 1 x 8-10
■ BACKOFF 1 x 15
■ Wide Pulldowns 3 x 12
● Superset
■ Pullovers 3 x 12
○ DB Curls 3 x 12-15
○ Preacher Curls 3 x 12-15
○ Ab Exercise of Your Choice 3 x Failure

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