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Program: PowerBuilding

  • Phase: 1
  • Weeks: 1-4
  • Weekly Schedule: Upper 1 | Lower 1 | REST | Upper 2 | Lower 2 | REST | REST
Upper 1
Lower 1
Upper 2
Lower 2

LOWER 1: (POSTERIOR FOCUS)

1A

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels)

SETS: 4

REPS: 5

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

1B

Standing Calf Raise

Note: DL. Feet straight, 2s pause at bottom. ~180s rest

SETS: 4

REPS: 10

RPE (Weeks 1-4): 8,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2A

Squat Variation

Note: Your preference (in order of my recommendation): Pendulum, Hack Squat, Leg Press Standard, Hatfield Squat, Front Squat, Barbell High/Low Bar

SETS: 5

REPS: 8

RPE (Weeks 1-4): 7,7,7,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R
W | R

2B

Seated Leg Curl

Note: Don’t let machine push past active knee extension range if there is a stretch feeling. ~120-180s rest

SETS: 4

REPS: 8

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

Glute Extension (45-Degree)

Note: Load with med ball, DB or BB once comfortable with movement

SETS: 4

REPS: 12

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3B

Supine Cable Hip Flexion

Note: Keep back flat against ground and go through full range. ~90-120s rest

SETS: 3

REPS: 15es

RPE (Weeks 1-4): 7,8,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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