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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

UPPER 1: (HORIZONTAL FOCUS)

1A

1 Incline DB Press

Note: Keep back flat on bench and ribs compressed.

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

Push-Up

Note: Leave reps in tank based on RPE. Use decline and/or deficit to increase difficulty. ~120-180s rest

SETS: 4

REPS: N/A

RPE (Weeks 1-4): 7,7,8,9

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

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

2A

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference.

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

2B

Inverted BW Row

Note: Leave reps in tank based on RPE. Use decline/add weight if necessary. ~120-180s rest

SETS: 4

REPS: N/A

RPE (Weeks 1-4): 7,7,8,9

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

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

3A

Seated DB Lateral Raise

Note: Chase that pump.

SETS: 4

REPS: 25

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

3B

Standing Rope Curl

Note: Reach elbows out (protract shoulder) and supinate wrists. ~90s rest

SETS: 3

REPS: 15

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

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