Program: PowerBuilding

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

Where Should I Send The Sign-Up Info?

Train Effective Sales Funnel Form

Join Us Today!

[PC] Homepage VSL Popup

Where Should I Send The Sign-Up Info?

LP: Sales Funnel Form

This feature will be available on TRI APP Only!

Once the app is live, you will be able to download TRI App via the links below and access this feature.

Get told what to dohow to do it and then track your training so you know what you’ve done so far and where to progress in the future.

Until the app is released you will be able to maintain your training by completing TRI programs below. 

Select Your Goal:

Once the app is live, you will be able to download TRI App via the links below and access this feature.