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12 Week 4Day Powerbuilding Program

The document outlines a 12-week powerbuilding program consisting of four training days per week, focusing on major lifts like squats, deadlifts, and bench presses. Each week includes a progression of top sets and backdown sets, with variations in rep ranges and percentages to enhance strength and muscle growth. The program incorporates accessory exercises to support overall development and is structured to gradually increase intensity over the weeks.

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gabtubigbravo
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12 Week 4Day Powerbuilding Program

The document outlines a 12-week powerbuilding program consisting of four training days per week, focusing on major lifts like squats, deadlifts, and bench presses. Each week includes a progression of top sets and backdown sets, with variations in rep ranges and percentages to enhance strength and muscle growth. The program incorporates accessory exercises to support overall development and is structured to gradually increase intensity over the weeks.

Uploaded by

gabtubigbravo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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12-Week Powerbuilding Program (4 Days/Week, Top Set + Backdown)

Week 1
Day 1 - Squat + Bench

Top Set Squat: 1x4 @ 75%

Backdown Squat: 3x6 @ 62.5%

Top Set Bench: 1x4 @ 72.5%

Backdown Bench: 3x6 @ 60.0%

Leg Press: 4x12

Barbell Row: 4x12

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x4 @ 77.5%

Backdown Deadlift: 3x6 @ 65.0%

Close Grip Bench: 3x8

Hamstring Curls: 4x12

Lat Pulldown: 4x12

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 60%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 4x12

Triceps: 4x12

Biceps: 4x12

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 4x12

Tempo Bench (3-1-0): 3x6 @ 62%

Leg Extensions: 4x12

Lateral + Rear Delts: 4x12


Week 2
Day 1 - Squat + Bench

Top Set Squat: 1x4 @ 77.5%

Backdown Squat: 3x6 @ 65.0%

Top Set Bench: 1x4 @ 75%

Backdown Bench: 3x6 @ 62.5%

Leg Press: 4x12

Barbell Row: 4x12

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x4 @ 80%

Backdown Deadlift: 3x6 @ 67.5%

Close Grip Bench: 3x8

Hamstring Curls: 4x12

Lat Pulldown: 4x12

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 62%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 4x12

Triceps: 4x12

Biceps: 4x12

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 4x12

Tempo Bench (3-1-0): 3x6 @ 65%

Leg Extensions: 4x12

Lateral + Rear Delts: 4x12


Week 3
Day 1 - Squat + Bench

Top Set Squat: 1x3 @ 80%

Backdown Squat: 3x5 @ 67.5%

Top Set Bench: 1x3 @ 77.5%

Backdown Bench: 3x5 @ 65.0%

Leg Press: 3x10

Barbell Row: 3x10

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x3 @ 82.5%

Backdown Deadlift: 3x5 @ 70.0%

Close Grip Bench: 3x8

Hamstring Curls: 3x10

Lat Pulldown: 3x10

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 65%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x10

Triceps: 3x10

Biceps: 3x10

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x10

Tempo Bench (3-1-0): 3x6 @ 68%

Leg Extensions: 3x10

Lateral + Rear Delts: 3x10


Week 4
Day 1 - Squat + Bench

Top Set Squat: 1x3 @ 82.5%

Backdown Squat: 3x5 @ 70.0%

Top Set Bench: 1x3 @ 80%

Backdown Bench: 3x5 @ 67.5%

Leg Press: 3x10

Barbell Row: 3x10

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x3 @ 85%

Backdown Deadlift: 3x5 @ 72.5%

Close Grip Bench: 3x8

Hamstring Curls: 3x10

Lat Pulldown: 3x10

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 68%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x10

Triceps: 3x10

Biceps: 3x10

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x10

Tempo Bench (3-1-0): 3x6 @ 70%

Leg Extensions: 3x10

Lateral + Rear Delts: 3x10


Week 5
Day 1 - Squat + Bench

Top Set Squat: 1x5 @ 70%

Backdown Squat: 4x8 @ 57.5%

Top Set Bench: 1x5 @ 67.5%

Backdown Bench: 4x8 @ 55.0%

Leg Press: 3x10

Barbell Row: 3x10

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x5 @ 72.5%

Backdown Deadlift: 4x8 @ 60.0%

Close Grip Bench: 3x8

Hamstring Curls: 3x10

Lat Pulldown: 3x10

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 55%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x10

Triceps: 3x10

Biceps: 3x10

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x10

Tempo Bench (3-1-0): 3x6 @ 58%

Leg Extensions: 3x10

Lateral + Rear Delts: 3x10


Week 6
Day 1 - Squat + Bench

Top Set Squat: 1x5 @ 72.5%

Backdown Squat: 4x8 @ 60.0%

Top Set Bench: 1x5 @ 70%

Backdown Bench: 4x8 @ 57.5%

Leg Press: 3x10

Barbell Row: 3x10

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x5 @ 75%

Backdown Deadlift: 4x8 @ 62.5%

Close Grip Bench: 3x8

Hamstring Curls: 3x10

Lat Pulldown: 3x10

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 58%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x10

Triceps: 3x10

Biceps: 3x10

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x10

Tempo Bench (3-1-0): 3x6 @ 60%

Leg Extensions: 3x10

Lateral + Rear Delts: 3x10


Week 7
Day 1 - Squat + Bench

Top Set Squat: 1x3 @ 80%

Backdown Squat: 3x5 @ 67.5%

Top Set Bench: 1x3 @ 77.5%

Backdown Bench: 3x5 @ 65.0%

Leg Press: 3x8

Barbell Row: 3x8

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x3 @ 85%

Backdown Deadlift: 3x5 @ 72.5%

Close Grip Bench: 3x8

Hamstring Curls: 3x8

Lat Pulldown: 3x8

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 65%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x8

Triceps: 3x8

Biceps: 3x8

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x8

Tempo Bench (3-1-0): 3x6 @ 68%

Leg Extensions: 3x8

Lateral + Rear Delts: 3x8


Week 8
Day 1 - Squat + Bench

Top Set Squat: 1x3 @ 82.5%

Backdown Squat: 3x5 @ 70.0%

Top Set Bench: 1x3 @ 80%

Backdown Bench: 3x5 @ 67.5%

Leg Press: 3x8

Barbell Row: 3x8

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x3 @ 87.5%

Backdown Deadlift: 3x5 @ 75.0%

Close Grip Bench: 3x8

Hamstring Curls: 3x8

Lat Pulldown: 3x8

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 68%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x8

Triceps: 3x8

Biceps: 3x8

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x8

Tempo Bench (3-1-0): 3x6 @ 70%

Leg Extensions: 3x8

Lateral + Rear Delts: 3x8


Week 9
Day 1 - Squat + Bench

Top Set Squat: 1x2 @ 85%

Backdown Squat: 2x4 @ 72.5%

Top Set Bench: 1x2 @ 82.5%

Backdown Bench: 2x4 @ 70.0%

Leg Press: 3x6

Barbell Row: 3x6

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x2 @ 90%

Backdown Deadlift: 2x4 @ 77.5%

Close Grip Bench: 3x8

Hamstring Curls: 3x6

Lat Pulldown: 3x6

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 70%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x6

Triceps: 3x6

Biceps: 3x6

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x6

Tempo Bench (3-1-0): 3x6 @ 72%

Leg Extensions: 3x6

Lateral + Rear Delts: 3x6


Week 10
Day 1 - Squat + Bench

Top Set Squat: 1x2 @ 87.5%

Backdown Squat: 2x4 @ 75.0%

Top Set Bench: 1x2 @ 85%

Backdown Bench: 2x4 @ 72.5%

Leg Press: 3x6

Barbell Row: 3x6

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x2 @ 92.5%

Backdown Deadlift: 2x4 @ 80.0%

Close Grip Bench: 3x8

Hamstring Curls: 3x6

Lat Pulldown: 3x6

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 72%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 3x6

Triceps: 3x6

Biceps: 3x6

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 3x6

Tempo Bench (3-1-0): 3x6 @ 75%

Leg Extensions: 3x6

Lateral + Rear Delts: 3x6


Week 11
Day 1 - Squat + Bench

Top Set Squat: 1x1 @ 90%

Backdown Squat: 2x3 @ 77.5%

Top Set Bench: 1x1 @ 87.5%

Backdown Bench: 2x3 @ 75.0%

Leg Press: 2x6

Barbell Row: 2x6

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x1 @ 95%

Backdown Deadlift: 2x3 @ 82.5%

Close Grip Bench: 3x8

Hamstring Curls: 2x6

Lat Pulldown: 2x6

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 75%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 2x6

Triceps: 2x6

Biceps: 2x6

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 2x6

Tempo Bench (3-1-0): 3x6 @ 78%

Leg Extensions: 2x6

Lateral + Rear Delts: 2x6


Week 12
Day 1 - Squat + Bench

Top Set Squat: 1x1 @ 92.5%

Backdown Squat: 2x3 @ 80.0%

Top Set Bench: 1x1 @ 90%

Backdown Bench: 2x3 @ 77.5%

Leg Press: 2x6

Barbell Row: 2x6

Day 2 - Deadlift + Bench Variation

Top Set Deadlift: 1x1 @ 97.5%

Backdown Deadlift: 2x3 @ 85.0%

Close Grip Bench: 3x8

Hamstring Curls: 2x6

Lat Pulldown: 2x6

Day 3 - Squat Variation + Bench Volume

Front or Tempo Squat: 3x6 @ 78%

Feet-Up Bench Press: 3x8

Pull-Ups or Chin-Ups: 2x6

Triceps: 2x6

Biceps: 2x6

Day 4 - Deadlift Var + Tempo Bench

Snatch Grip RDL: 2x6

Tempo Bench (3-1-0): 3x6 @ 80%

Leg Extensions: 2x6

Lateral + Rear Delts: 2x6

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