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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 2: (PUSH FOCUS)

1

Front Squat

Note: KHeel elevation will help mobility, keep elbows up and trunk strong ~180s rest

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

2A

Hatfield Split Squat

Note: If no safety squat bar, use DB and hold onto something sturdy (weight in opp hand)

SETS: 5

REPS: 8es

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

B-Stance RDL (DB)

Note: Use back leg for balance but maintain 90% of weight in front foot. Hold weight opposite arm. ~120-180s rest

SETS: 4

REPS: 10es

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

Bent Knee Calf Raise

Note: SL. Feet straight, 2s pause at bottom

SETS: 4

REPS: 6es

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

3B

Leg Extension

Note: 2s pause at top of contraction, go through full range of motion (as much knee flexion as possible)

SETS: 4

REPS: 10

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

3C

Adductor Machine

Note: 2s squeeze each rep, go through as large a range of motion you can tolerate ~120-180s rest

SETS: 3

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

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