Powerbuilding Program Wave 1 Days 1-2
Upper 1 (90min Duration) Sets Reps RPE Rest 1 2 3 4 Tips
Pause the barbell on your
Pause Barbell Bench Press 3 6 75%/IRM 4MIN chest to a standstill.
Try using a weight belt to
Pull Ups (try adding weight) 3 10 7 3MIN attach weight to your pull
up.
Focus on a good mind
Incline DB Bench Press 3 10 7 3MIN muscle connection in the
Day 1
pecs.
Medium width grip and a
Pendlay Row 3 10 7 3MIN strong contraction in the
upper back.
Arm Super Set 1. Focus on a
Hammer Curls 3 20 7 0MIN good contraction and get
straight into the next
Rope Tricep Extensions 3 20 7 2MIN exercise.
Preacher Curls 3 20 7 0MIN Arm Super Set 2. Focus on a
controlled eccentric and an
Skull Crushers 3 20 7 2MIN explosive concentric.
Lower 1 (90min Duration) Sets Reps RPE Rest 1 2 3 4 Tips
Ensure that you don't load
Back Squat 3 6 75%/1RM 4MIN the weight too heavy and
hit depth 90°
15 on each leg, this is going
DB Lunges 3 30 7 3MIN to be tough. Work through
glute + quad.
Day 2
Place a thera band on your
Hip Thrust/Hip Thrust Machine 3 10 7 3MIN knees to help with glute
activation.
Super Set 1. Smash some
Leg Extension 3 20 7 0MIN controlled leg extensions
and then hop into some
Ab Wheel Roll Outs 3 10 7 2MIN core work.
Super Set 2. Focus on
BB Calf Raise 3 20 7 0MIN controlled calf raises with a
good mind muscle
Plank 3 30s 7 2MIN connection and then plank!
Powerbuilding Program Wave 1 Days 3-4
Upper 2 (90min Duration) Sets Reps RPE Rest 1 2 3 4 Tips
Squeeze the glutes and stay
Overhead Press 3 6 75%/IRM 4MIN stable through the core to
explode up!
Ensure your elbows are
Close Grip Bench Press 3 10 7 3MIN tucked in and work through
the triceps!
Use a thin resistance band,
Band Pull Aparts 3 10 7 3MIN work through the
Day 3
shoulders/upper back.
Try adding weight through a
Dips (Try adding weight) 3 10 7 3MIN weight belt/vest and stay
upright.
Super Set 1. Focus on a
Pronated EZ Bar Curls 3 20 7 0MIN good contraction and get
straight into the next
Rear Delt Flyes 3 20 7 2MIN exercise.
Cable Bar Bicep Curls 3 20 7 0MIN Super Set 2. Focus on a
controlled eccentric and an
Lateral Raises 3 20 7 2MIN explosive concentric.
Lower 2 (90min Duration) Sets Reps RPE Rest 1 2 3 4 Tips
Ensure that you don't load
Deadlift 3 6 75%/1RM 4MIN the weight too heavy and
hit depth 90°
15 on each leg, this is going
Front Squat 3 10 7 3MIN to be tough. Work through
glute + quad.
Day 4
Place a thera band on your
RDL 3 10 7 3MIN knees to help with glute
activation.
Super Set 1. Smash some
Leg Extension 3 20 7 0MIN controlled leg extensions
and then hop into some
Seated/Lying Hamstring Curl 3 20 7 2MIN core work.
Super Set 2. Focus on
Seated Calf Raise 3 20 7 0MIN controlled calf raises with a
good mind muscle
Hanging Knee Ups 3 30s 7 2MIN connection and then plank!
Powerbuilding Program Wave 1 Day 5
Upper 3 (90min Duration) Sets Reps RPE Rest 1 2 3 4 Tips
Pause the barbell on your
Paused Barbell Bench Press 3 4 80%/IRM 4MIN chest to a standstill.
Work through lats and upper
Wide Grip Pull Ups 3 10 7 3MIN back. Usually harder than
normal grip.
Try to go decently heavy on
Dumbbell Bench Press 3 6 7 3MIN this one and ensure full
Day 5
range of motion!
Attach a double D handle
Close Grip Lat Pull Down 3 10 7 3MIN onto the lat pull down
Super Set 1. Perform
DB Bicep Curls 3 20 7 0MIN controlled bicep curls and
get onto the cali press and
California Press 3 20 7 2MIN work through the triceps
Super Set 2. Achieve a solid
Pec Deck 3 10 7 0MIN mind muscle connection in
the pecs and then work
Rope Tricep Extensions 3 20 7 2MIN through the pinkies on the
extensions
☹