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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 2: (VERTICAL FOCUS)

1A

High Incline DB SH 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

High Bench Y-Raise

Note: Ensure no shoulder blade movement ~120-180s rest

SETS: 3

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

2A

Lat Pulldown Standard

Note: Keep ribs compressed, don’t fully stretch overhead (20 degrees or so above parallel)

SETS: 4

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

2B

Wide Grip Neutral Pulldown

Note: Don’t excessively arch lower back, keep ribs compressed. ~120-180s rest

SETS: 4

REPS: 15

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

Standing Cable Fly

Note: Bench seated if possible. Don’t arch lower back - keep ribs compressed

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

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders) ~90-120s 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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