5-WEEK POWERBUILDING

PROGRAM
Bench Focus · CNS Neural Primer · Dual Squat Days · Oreb-Style 5-Day Split
Active Female Athlete · Age 27

Day Focus

Day 1 Bench Primary (CNS Hold → then work sets)

Day 2 Squat Primary

Day 3 Core & Lower Back (Active Recovery)

Day 4 Bench Volume (CNS Hold → then work sets)

Day 5 Deadlift Primary + Squat Technique (Tempo)

Week Phase Primary %1RM RPE CNS Sets CNS Load Hold

1 Foundation 70–75% 7–7.5 1 110% 25 s

2 Load + Volume 75–80% 7.5–8 1 115% 28 s

3 Intensification 80–85% 8–9 2 120% 30 s

4 Peak Load 85–92% 9–9.5 2 125% 33 s

5 Deload + Test 60–70% 6–7 1 100% 20 s

★ CNS Hold is performed BEFORE your working sets — it is a neural primer, not a finisher. Unrack the bar at the stated %, stand
locked out, hold for the full duration, rerack. Rest 3–4 minutes, then begin your working sets.

Page 1
WEEK 1 — FOUNDATION
Build the base. Focus on technique and bar path.

DAY 1 — Bench Primary

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 1×1 110% — Lockout hold · 25 s · neural primer

Barbell Bench Press 5×5 70–75% 7–7.5 Main strength sets

Set 1 heavy (5 reps), sets 2–3 hypertrophy

Incline DB Press 1×5, 2×8 — 8–9
(8 reps)

Push-Ups 3×Max — 8 Bodyweight chest finisher

Lat Pulldown 3×10 — 8 1:1 push/pull balance

Brace hard, squeeze glutes, full-body

Plank 3×45 s — —
tension

DAY 2 — Squat Primary

Exercise Sets × Reps %1RM RPE Notes

Back Squat 5×5 70–75% 7–7.5 Strength focus, full depth

Romanian Deadlift 3×6 — 8 Posterior chain strength

Leg Curl 3×10 — 8 Hamstring isolation

Seated Calf Raise 3×15 — 8 Soleus — add load weekly

Page 2
WEEK 1 — FOUNDATION — CONTINUED
DAY 3 — Core & Lower Back (Active Recovery)
No heavy compounds. Rest 45–60 s between sets. These movements build the brace and spinal stability that carries directly into
heavier squats, deadlifts, and bench.

Exercise Sets × Reps %1RM RPE Notes

Dead Bug 3×10/side — — Anti-extension, exhale on lower

Pallof Press 3×12/side — 7 Anti-rotation core stability

Back Extension (45°) 4×12 — 7 Erector + glute — controlled

Bird Dog 3×10/side — — Spinal stability + glute activation

Plank 3×45 s — — Full-core brace, squeeze glutes

DAY 4 — Bench Volume

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 1×1 110% — Lockout hold · 25 s · neural primer

Tempo Bench Press (3-1-1) 4×8 65–72% 7–8 3 s down, 1 s pause, then press

Overhead Press 4×5 — 8 Shoulder strength

Pendlay Row 4×6 — 8 Explosive back — 1:1 balance

Push-Ups 2×Max — 8 Chest and tricep finisher

Plank 3×45 s — — Brace hard, full-body tension

DAY 5 — Deadlift Primary + Squat Technique

Deadlift first — full CNS output. Tempo squats follow at 60–70% regardless of week. Not conditioning — pure skill and positional work.

Exercise Sets × Reps %1RM RPE Notes

Conventional Deadlift 4×5 70–75% 7–7.5 Hinge strength — brace and drive

3 s down, 1 s pause at bottom. Video every

Tempo Back Squat 4×4 60–70% 6–7
set.

Hip Thrust 3×8 — 8 Glute strength + deadlift lockout

Seated Calf Raise 3×15 — 8 Progressive load each week

Page 3
WEEK 2 — LOAD + VOLUME
Add load. Keep bar speed intentional.

DAY 1 — Bench Primary

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 1×1 115% — Lockout hold · 28 s · neural primer

Barbell Bench Press 5×5 75–80% 7.5–8 Main strength sets

Set 1 heavy (5 reps), sets 2–3 hypertrophy

Incline DB Press 1×5, 2×8 — 8–9
(8 reps)

Push-Ups 3×Max — 8 Bodyweight chest finisher

Lat Pulldown 3×10 — 8 1:1 push/pull balance

Brace hard, squeeze glutes, full-body

Plank 3×45 s — —
tension

DAY 2 — Squat Primary

Exercise Sets × Reps %1RM RPE Notes

Back Squat 5×5 75–80% 7.5–8 Strength focus, full depth

Romanian Deadlift 3×6 — 8 Posterior chain strength

Leg Curl 3×10 — 8 Hamstring isolation

Seated Calf Raise 3×15 — 8 Soleus — add load weekly

Page 4
WEEK 2 — LOAD + VOLUME — CONTINUED
DAY 3 — Core & Lower Back (Active Recovery)
No heavy compounds. Rest 45–60 s between sets. These movements build the brace and spinal stability that carries directly into
heavier squats, deadlifts, and bench.

Exercise Sets × Reps %1RM RPE Notes

Dead Bug 3×10/side — — Anti-extension, exhale on lower

Pallof Press 3×12/side — 7 Anti-rotation core stability

Back Extension (45°) 4×12 — 7 Erector + glute — controlled

Bird Dog 3×10/side — — Spinal stability + glute activation

Plank 3×45 s — — Full-core brace, squeeze glutes

DAY 4 — Bench Volume

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 1×1 115% — Lockout hold · 28 s · neural primer

Tempo Bench Press (3-1-1) 4×8 65–72% 7–8 3 s down, 1 s pause, then press

Overhead Press 4×5 — 8 Shoulder strength

Pendlay Row 4×6 — 8 Explosive back — 1:1 balance

Push-Ups 2×Max — 8 Chest and tricep finisher

Plank 3×45 s — — Brace hard, full-body tension

DAY 5 — Deadlift Primary + Squat Technique

Deadlift first — full CNS output. Tempo squats follow at 60–70% regardless of week. Not conditioning — pure skill and positional work.

Exercise Sets × Reps %1RM RPE Notes

Conventional Deadlift 4×5 75–80% 7.5–8 Hinge strength — brace and drive

3 s down, 2 s pause. Feel and own the

Tempo Back Squat 4×4 60–70% 6–7
position.

Hip Thrust 3×8 — 8 Glute strength + deadlift lockout

Seated Calf Raise 3×15 — 8 Progressive load each week

Page 5
WEEK 3 — INTENSIFICATION
Push harder. CNS holds go to 2 sets.

DAY 1 — Bench Primary

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 2×1 120% — Lockout hold · 30 s · neural primer

Barbell Bench Press 5×5 80–85% 8–9 Main strength sets

Set 1 heavy (5 reps), sets 2–3 hypertrophy

Incline DB Press 1×5, 2×8 — 8–9
(8 reps)

Push-Ups 3×Max — 8 Bodyweight chest finisher

Lat Pulldown 3×10 — 8 1:1 push/pull balance

Brace hard, squeeze glutes, full-body

Plank 3×45 s — —
tension

DAY 2 — Squat Primary

Exercise Sets × Reps %1RM RPE Notes

Back Squat 5×5 80–85% 8–9 Strength focus, full depth

Romanian Deadlift 3×6 — 8 Posterior chain strength

Leg Curl 3×10 — 8 Hamstring isolation

Seated Calf Raise 3×15 — 8 Soleus — add load weekly

Page 6
WEEK 3 — INTENSIFICATION — CONTINUED
DAY 3 — Core & Lower Back (Active Recovery)
No heavy compounds. Rest 45–60 s between sets. These movements build the brace and spinal stability that carries directly into
heavier squats, deadlifts, and bench.

Exercise Sets × Reps %1RM RPE Notes

Dead Bug 3×10/side — — Anti-extension, exhale on lower

Pallof Press 3×12/side — 7 Anti-rotation core stability

Back Extension (45°) 4×12 — 7 Erector + glute — controlled

Bird Dog 3×10/side — — Spinal stability + glute activation

Plank 3×45 s — — Full-core brace, squeeze glutes

DAY 4 — Bench Volume

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 2×1 120% — Lockout hold · 30 s · neural primer

Tempo Bench Press (3-1-1) 4×8 65–72% 7–8 3 s down, 1 s pause, then press

Overhead Press 4×5 — 8 Shoulder strength

Pendlay Row 4×6 — 8 Explosive back — 1:1 balance

Push-Ups 2×Max — 8 Chest and tricep finisher

Plank 3×45 s — — Brace hard, full-body tension

DAY 5 — Deadlift Primary + Squat Technique

Deadlift first — full CNS output. Tempo squats follow at 60–70% regardless of week. Not conditioning — pure skill and positional work.

Exercise Sets × Reps %1RM RPE Notes

Conventional Deadlift 4×5 80–85% 8–9 Hinge strength — brace and drive

4 s down, 1 s pause. Fire hard out of the

Tempo Back Squat 4×4 60–70% 6–7
hole.

Hip Thrust 3×8 — 8 Glute strength + deadlift lockout

Seated Calf Raise 3×15 — 8 Progressive load each week

Page 7
WEEK 4 — PEAK LOAD
Maximum effort. Trust the work you have put in.

DAY 1 — Bench Primary

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 2×1 125% — Lockout hold · 33 s · neural primer

Barbell Bench Press 5×5 85–92% 9–9.5 Main strength sets

Set 1 heavy (5 reps), sets 2–3 hypertrophy

Incline DB Press 1×5, 2×8 — 8–9
(8 reps)

Push-Ups 3×Max — 8 Bodyweight chest finisher

Lat Pulldown 3×10 — 8 1:1 push/pull balance

Brace hard, squeeze glutes, full-body

Plank 3×45 s — —
tension

DAY 2 — Squat Primary

Exercise Sets × Reps %1RM RPE Notes

Back Squat 5×5 85–92% 9–9.5 Strength focus, full depth

Romanian Deadlift 3×6 — 8 Posterior chain strength

Leg Curl 3×10 — 8 Hamstring isolation

Seated Calf Raise 3×15 — 8 Soleus — add load weekly

Page 8
WEEK 4 — PEAK LOAD — CONTINUED
DAY 3 — Core & Lower Back (Active Recovery)
No heavy compounds. Rest 45–60 s between sets. These movements build the brace and spinal stability that carries directly into
heavier squats, deadlifts, and bench.

Exercise Sets × Reps %1RM RPE Notes

Dead Bug 3×10/side — — Anti-extension, exhale on lower

Pallof Press 3×12/side — 7 Anti-rotation core stability

Back Extension (45°) 4×12 — 7 Erector + glute — controlled

Bird Dog 3×10/side — — Spinal stability + glute activation

Plank 3×45 s — — Full-core brace, squeeze glutes

DAY 4 — Bench Volume

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 2×1 125% — Lockout hold · 33 s · neural primer

Tempo Bench Press (3-1-1) 4×8 65–72% 7–8 3 s down, 1 s pause, then press

Overhead Press 4×5 — 8 Shoulder strength

Pendlay Row 4×6 — 8 Explosive back — 1:1 balance

Push-Ups 2×Max — 8 Chest and tricep finisher

Plank 3×45 s — — Brace hard, full-body tension

DAY 5 — Deadlift Primary + Squat Technique

Deadlift first — full CNS output. Tempo squats follow at 60–70% regardless of week. Not conditioning — pure skill and positional work.

Exercise Sets × Reps %1RM RPE Notes

Conventional Deadlift 4×5 85–92% 9–9.5 Hinge strength — brace and drive

4 s down, 2 s pause. Heaviest tempo week

Tempo Back Squat 4×4 60–70% 6–7
— stay braced.

Hip Thrust 3×8 — 8 Glute strength + deadlift lockout

Seated Calf Raise 3×15 — 8 Progressive load each week

Page 9
WEEK 5 — DELOAD + TEST
Back off, recover, then test your new 1RMs.

DAY 1 — Bench Primary

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 1×1 100% — Lockout hold · 20 s · neural primer

Barbell Bench Press 5×5 60–70% 6–7 Main strength sets

Set 1 heavy (5 reps), sets 2–3 hypertrophy

Incline DB Press 1×5, 2×8 — 8–9
(8 reps)

Push-Ups 3×Max — 8 Bodyweight chest finisher

Lat Pulldown 3×10 — 8 1:1 push/pull balance

Brace hard, squeeze glutes, full-body

Plank 3×45 s — —
tension

DAY 2 — Squat Primary

Exercise Sets × Reps %1RM RPE Notes

Back Squat 5×5 60–70% 6–7 Strength focus, full depth

Romanian Deadlift 3×6 — 8 Posterior chain strength

Leg Curl 3×10 — 8 Hamstring isolation

Seated Calf Raise 3×15 — 8 Soleus — add load weekly

Page 10
WEEK 5 — DELOAD + TEST — CONTINUED
DAY 3 — Core & Lower Back (Active Recovery)
No heavy compounds. Rest 45–60 s between sets. These movements build the brace and spinal stability that carries directly into
heavier squats, deadlifts, and bench.

Exercise Sets × Reps %1RM RPE Notes

Dead Bug 3×10/side — — Anti-extension, exhale on lower

Pallof Press 3×12/side — 7 Anti-rotation core stability

Back Extension (45°) 4×12 — 7 Erector + glute — controlled

Bird Dog 3×10/side — — Spinal stability + glute activation

Plank 3×45 s — — Full-core brace, squeeze glutes

DAY 4 — Bench Volume

CNS Hold first → rest 3–4 min → then all working sets below.

Exercise Sets × Reps %1RM RPE Notes

Bench CNS Hold ★ 1×1 100% — Lockout hold · 20 s · neural primer

Tempo Bench Press (3-1-1) 4×8 65–72% 7–8 3 s down, 1 s pause, then press

Overhead Press 4×5 — 8 Shoulder strength

Pendlay Row 4×6 — 8 Explosive back — 1:1 balance

Push-Ups 2×Max — 8 Chest and tricep finisher

Plank 3×45 s — — Brace hard, full-body tension

DAY 5 — Deadlift Primary + Squat Technique

Deadlift first — full CNS output. Tempo squats follow at 60–70% regardless of week. Not conditioning — pure skill and positional work.

Exercise Sets × Reps %1RM RPE Notes

Conventional Deadlift 4×5 60–70% 6–7 Hinge strength — brace and drive

3 s down, 1 s pause. Light and crisp,

Tempo Back Squat 4×4 60–70% 6–7
technique polish.

Hip Thrust 3×8 — 8 Glute strength + deadlift lockout

Seated Calf Raise 3×15 — 8 Progressive load each week

1RM TEST PROTOCOL

After completing the deload week, test with 48 h between each lift. Order: Bench Press → Squat → Deadlift. Warm up to ~90%, then
take your opening attempt, then go for the new max. Use your new 1RMs to recalculate percentages for the next training cycle.

Page 11