Scribd Logo
Upload

Welcome to Scribd!

  • 767 views

    16 Week Powerbuilding 2.0

    Uploaded by

    white15y
    This document provides a 16-week powerbuilding program. It includes a macro calculator to determine calorie and macro needs based on user inputs for gender, weight, height, and age. The program then outlines a 4-day per week lifting split over 4 weeks of progression, listing the exercises, sets, reps, and percentages of 1RM for each workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    16 Week Powerbuilding 2.0

    Uploaded by

    white15y
    767 views38 pages
    This document provides a 16-week powerbuilding program. It includes a macro calculator to determine calorie and macro needs based on user inputs for gender, weight, height, and age. The program then outlines a 4-day per week lifting split over 4 weeks of progression, listing the exercises, sets, reps, and percentages of 1RM for each workout.

    Original Title

    16 Week Powerbuilding 2.0.xlsx

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    This document provides a 16-week powerbuilding program. It includes a macro calculator to determine calorie and macro needs based on user inputs for gender, weight, height, and age. The program then outlines a 4-day per week lifting split over 4 weeks of progression, listing the exercises, sets, reps, and percentages of 1RM for each workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    767 views38 pages

    16 Week Powerbuilding 2.0

    Uploaded by

    white15y
    This document provides a 16-week powerbuilding program. It includes a macro calculator to determine calorie and macro needs based on user inputs for gender, weight, height, and age. The program then outlines a 4-day per week lifting split over 4 weeks of progression, listing the exercises, sets, reps, and percentages of 1RM for each workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 38

    16 WK Powerbuilding P

    Fill in the RED CELLS and


    proceed to the Macro
    Calculator Tab.

    ENTER MAXES HERE


    SQUAT 365
    BENCH 290
    DEADLIFT 500
    WEIGHT TYPE LBS
    lding Program
    LBS
    KG
    HYPERTROPHY
    CALCULATOR
    Enter All Red Boxes To Get Your Numbers!
    Gender Male
    Weight (lb) 170
    Height (inches) 65
    Age 27

    Your BMR 1675

    This is the amount of calories you would need


    to consume if you were completely inactive.

    Your Starting Calories 2848


    Protein (grams) 170
    Carbs (grams) 369
    Fat (grams) 77

    Reduced Calories 2681


    Protein (grams) 170
    Carbs (grams) 327
    Fat (grams) 77

    Increased Calories 2982


    Protein (grams) 170
    Carbs (grams) 402
    Fat (grams) 77

    Increased Calories ++ 3128


    Protein (grams) 170
    Carbs (grams) 439
    Fat (grams) 77

    Increased Calories +++ 3306


    Protein (grams) 170
    Carbs (grams) 483
    Fat (grams) 77
    Male

    Female
    SQUAT 365
    BENCH 290
    DEADLIFT 500
    WEIGHT LBS

    WEEK 1: Foundation 1
    Movement Sets Reps %1RM RPE
    Superset x2 - - - -
    DB Shoulder Press 2 12 - 8
    Wide Grip Pulldown 2 12 - 8
    DAY 1

    Superset x2 - - - -
    Cable Row 2 12 - 8
    Cable Tricep Pushdown 2 12 - 8
    DB Lateral Raise 2 12 - 8
    Superset x2 - - - -
    DB French Press 2 12 - 8
    Hammer Curl 2 12 - 8

    Movement Sets Reps %1RM RPE


    DAY 2

    DL Deficit Deadlift 3 10 55% -


    SQ Squat 3 10 60% -
    BN Bench 3 10 60% -
    DL Stiff Leg Deadlift 3 10 40% -

    Movement Sets Reps %1RM RPE


    Superset x2 - - - -
    Close Grip Pulldown 2 8 - 8
    DAY 3

    Skull Crusher 2 8 - 8
    Superset x2 - - - -
    Chest Supported Row 2 8 - 8
    One Arm Cable Tricep Pushdown 2 8 - 8
    Barbell Curl 2 8 - 8

    Movement Sets Reps %1RM RPE


    DAY 4

    SQ Squat 3 5 70% -
    BN Close Grip Bench 3 5 70% -
    BN Incline Bench 3 5 - 8
    BN Overhead Press 3 5 70% -

    Movement Sets Reps %1RM RPE


    Superset x2 - - - -
    DAY 5
    Barbell Rows 2 15 - 8

    DAY 5
    Rope Tricep Pushdown 2 15 - 8
    Superset x2 - - - -
    Chin Up (Use assistance if needed) 2 15 - 8
    Decline Tricep Extension 2 15 - 8
    Cable Curl 2 15 - 8

    Movement Sets Reps %1RM RPE


    SQ Squat 3 7 55% -
    DAY 6

    SQ Pause Squat 3 7 50% -


    BN Bench 3 7 55% -
    DL Deadlifts 5 3 65% -
    Hamstring Curl / Glute Ham Raise 3 7 - 10
    Planks 3 45 sec - -
    WEEK 2 WEEK 3
    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
    - - - - - - -
    45 2 12 - 8 ? 2 12 -
    135 2 12 - 8 ? 2 12 -
    DAY 1

    DAY 1
    - - - - - - -
    90 2 12 - 8 ? 2 12 -
    45 2 12 - 8 ? 2 12 -
    15 2 12 - 8 ? 2 12 -
    - - - - - - -
    25 2 12 - 8 ? 2 12 -
    25 2 12 - 8 ? 2 12 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 2

    DAY 2
    275 3 10 57.5% - 290 3 10 60%
    220 3 10 62.5% - 230 3 10 65%
    175 3 10 62.5% - 180 3 10 65%
    200 3 10 42.5% - 215 3 10 45%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 2 8 - 8 ? 2 8 -
    DAY 3

    DAY 3

    ? 2 8 - 8 ? 2 8 -
    - - - - - - -
    ? 2 8 - 8 ? 2 8 -
    ? 2 8 - 8 ? 2 8 -
    ? 2 8 - 8 ? 2 8 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 4

    DAY 4

    255 3 5 72.5% - 265 3 5 75%


    205 3 5 72.5% - 210 3 5 75%
    ? 3 5 - 8 ? 3 5 -
    205 3 5 72.5% - 210 3 5 75%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    DAY 5

    DAY 5
    ? 2 15 - 8 ? 2 15 -

    DAY 5

    DAY 5
    ? 2 15 - 8 ? 2 15 -
    - - - - - - -
    ? 2 15 - 8 ? 2 15 -
    ? 2 15 - 8 ? 2 15 -
    ? 2 15 - 8 ? 2 15 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    200 3 7 57.5% - 210 3 7 60%
    DAY 6

    DAY 6
    185 3 7 52.5% - 190 3 7 55%
    160 3 7 52.5% - 150 3 7 55%
    325 5 3 67.5% - 340 5 3 70%
    ? 3 7 - 10 ? 3 7 -
    3 45 sec - - 3 45 sec -
    EEK 3 WEEK 4
    RPE LOAD Sets Reps %1RM RPE LOAD
    - - - - -
    8 ? 2 12 - 8 ?
    8 ? 2 12 - 8 ?
    DAY 1

    - - - - -
    8 ? 2 12 - 8 ?
    8 ? 2 12 - 8 ?
    8 ? 2 12 - 8 ?
    - - - - -
    8 ? 2 12 - 8 ?
    8 ? 2 12 - 8 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 2

    - 300 3 10 62.5% - 315


    - 235 3 10 67.5% - 245
    - 190 3 10 67.5% - 195
    - 225 3 10 47.5% - 240

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    8 ? 2 8 - 8 ?
    DAY 3

    8 ? 2 8 - 8 ?
    - - - - -
    8 ? 2 8 - 8 ?
    8 ? 2 8 - 8 ?
    8 ? 2 8 - 8 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 4

    - 275 3 5 77.5% - 285


    - 220 3 5 77.5% - 225
    8 ? 3 5 - 8 ?
    - 220 3 5 77.5% - 225

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    DAY 5
    8 ? 2 15 - 8 ?

    DAY 5
    8 ? 2 15 - 8 ?
    - - - - -
    8 ? 2 15 - 8 ?
    8 ? 2 15 - 8 ?
    8 ? 2 15 - 8 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    - 220 3 7 62.5% - 230
    DAY 6
    - 200 3 7 57.5% - 210
    - 160 3 7 57.5% - 165
    - 350 5 3 72.5% - 365
    10 ? 3 7-10 - 8 ?
    - 3 45 sec - -
    LBS
    KG
    SQUAT 365
    BENCH 290
    DEADLIFT 500
    WEIGHT LBS

    WEEK 5: Foundation 2
    Movement Sets Reps %1RM RPE
    Superset x4 - - - -
    DB Shoulder Press 4 15 - 8
    Close Grip Pulldown 4 15 - 8
    Superset x4 - - - -
    DB Row 4 15 - 8
    DAY 1

    French Press 4 15 - 8
    DB Lateral Raise 4 15 - 8
    Superset x4 - - - -
    DB Skull Crusher 4 15 - 9
    DB Curl 4 15 - 9
    Superset x4 - - - -
    Rope Tricep Pushdown 4 15 - 9
    Barbell Curl 4 15 - 9

    Movement Sets Reps %1RM RPE


    DAY 2

    DL Pause Deadlift 3 8 55% -


    SQ Squat 3 8 65% -
    BN Bench 3 8 65% -
    DL Stiff Leg Deadlift 3 8 45% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Wide Grip Pulldown 4 10 - 9
    JM Press 4 10 - 9
    DAY 3

    Superset x4 - - - -
    Barbell Row 4 10 - 9
    One Arm Cable Tricep Pushdown 4 10 - 9
    Hammer Curl 4 10 - 9
    Superset x4 - - - -
    Machine Row 4 10 - 9
    Preacher Curl 4 10 - 9

    Movement Sets Reps %1RM RPE


    DAY 4

    SQ Squat 3 4 72.5% -
    DAY 4
    BN Close Grip Bench 3 4 72.5% -
    BN Incline Bench 3 5-8 - 8
    BN Overhead Press 3 4 72.5% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Chest Supported Row 4 12 - 9
    Barbell Skull Crusher 4 12 - 9
    DAY 5

    Superset x4 - - - -
    Pullup (Use assistance if needed) 4 12 - 9
    Incline DB Tricep Extension 4 12 - 9
    DB Hammer Curl 4 12 - 9
    Superset x 4 - - - -
    Close Grip Pushups 4 10-15 - 9
    Cable Curl 4 12 - 10

    Movement Sets Reps %1RM RPE


    SQ Squat 3 5 65% -
    DAY 6

    SQ Pause Squat 3 5 55% -


    BN Bench 3 5 65% -
    DL Deadlifts 5 2 65% -
    Hamstring Curl / Glute Ham Raise 3 7-10 - 9
    Planks 3 45 sec - -
    WEEK 6 WEEK 7
    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
    - - - - - - -
    ? 4 15 - 8 ? 4 15 -
    ? 4 15 - 8 ? 4 15 -
    - - - - - - -
    ? 4 15 - 8 ? 4 15 -
    DAY 1

    DAY 1
    ? 4 15 - 8 ? 4 15 -
    ? 4 15 - 8 ? 4 15 -
    - - - - - - -
    ? 4 15 - 9 ? 4 15 -
    ? 4 15 - 9 ? 4 15 -
    - - - - - - -
    ? 4 15 - 9 ? 4 15 -
    ? 4 15 - 9 ? 4 15 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 2

    DAY 2

    275 3 8 57.5% - 290 3 8 60%


    235 3 8 67.5% - 245 3 8 70%
    190 3 8 67.5% - 195 3 8 70%
    225 3 8 47.5% - 240 3 8 50%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 4 10 - 8 ? 4 10 -
    ? 4 10 - 8 ? 4 10 -
    DAY 3

    DAY 3

    - - - - - - -
    ? 4 10 - 8 ? 4 10 -
    ? 4 10 - 9 ? 4 10 -
    ? 4 10 - 9 ? 4 10 -
    - - - - - - -
    ? 4 10 - 9 ? 4 10 -
    ? 4 10 - 9 ? 4 10 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 4

    DAY 4

    265 3 4 75% - 275 3 4 77.5%


    DAY 4

    DAY 4
    210 3 4 75% - 220 3 4 77.5%
    ? 3 5-8 - 8 ? 3 5-8 -
    210 3 4 75% - 220 3 4 77.5%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 4 12 - 9 ? 4 12 -
    ? 4 12 - 9 ? 4 12 -
    DAY 5

    DAY 5
    - - - - - - -
    ? 4 12 - 9 ? 4 12 -
    ? 4 12 - 9 ? 4 12 -
    ? 4 12 - 9 ? 4 12 -
    - - - - - - -
    ? 4 10-15 - 9 ? 4 10-15 -
    ? 4 12 - 10 ? 4 12 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    235 3 5 67.5% - 245 3 5 70%
    DAY 6

    DAY 6
    200 3 5 57.5% - 210 3 5 60%
    190 3 5 67.5% - 195 3 5 70%
    325 5 2 67.5% - 340 5 2 70%
    ? 3 7-10 - 9 ? 3 7-10 -
    3 45 sec - - 3 45 sec -
    EEK 7 WEEK 8
    RPE LOAD Sets Reps %1RM RPE LOAD
    - - - - -
    8 ? 4 15 - 8 ?
    8 ? 4 15 - 8 ?
    - - - - -
    8 ? 4 15 - 8 ?
    DAY 1

    8 ? 4 15 - 8 ?
    8 ? 4 15 - 8 ?
    - - - - -
    9 ? 4 15 - 9 ?
    9 ? 4 15 - 9 ?
    - - - - -
    9 ? 4 15 - 9 ?
    9 ? 4 15 - 9 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 2

    - 300 3 8 62.6% - 315


    - 255 3 8 72.5% - 265
    - 205 3 8 72.5% - 210
    - 250 3 8 52.5% - 265

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    8 ? 4 10 - 8 ?
    8 ? 4 10 - 8 ?
    DAY 3

    - - - - -
    8 ? 4 10 - 8 ?
    9 ? 4 10 - 9 ?
    9 ? 4 10 - 9 ?
    - - - - -
    9 ? 4 10 - 9 ?
    9 ? 4 10 - 9 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 4

    - 285 3 4 80% - 290


    DAY 4
    - 225 3 4 80% - 230
    8 ? 3 5-8 - 8 ?
    - 225 3 4 80% - 230

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    9 ? 4 12 - 9 ?
    9 ? DAY 5 4 12 - 9 ?
    - - - - -
    9 ? 4 12 - 9 ?
    9 ? 4 12 - 9 ?
    9 ? 4 12 - 9 ?
    - - - - -
    9 ? 4 10-15 - 9 ?
    10 ? 4 12 - 10 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    - 255 3 5 72.5% - 265
    DAY 6

    - 220 3 5 62.5% - 230


    - 205 3 5 72.5% - 210
    - 350 5 2 72.5% - 365
    9 ? 3 7-10 - 9 ?
    - 3 45 sec - -
    LBS
    KG
    SQUAT 365
    BENCH 290
    DEADLIFT 500
    WEIGHT LBS

    WEEK 9: Deload
    Movement Sets Reps %1RM RPE
    Superset x4 - - - -
    DB Shoulder Press 4 12 - 8
    Wide Grip Pulldown 4 12 - 8
    Superset x4 - - - -
    Cable Row 4 12 - 8
    DAY 1

    Cable Tricep Pushdown 4 12 - 8


    DB Lateral Raise 4 12 - 8
    Superset x4 - - - -
    DB French Press 4 12 - 8
    Hammer Curl 4 12 - 8
    Superset x4 - - - -
    DB Tricep Extension 4 12 - 8
    DB Supinated Curl 4 12 - 8

    Movement Sets Reps %1RM RPE


    DAY 2

    DL Deadlift 3 5 65% -
    SQ Squat 3 5 65% -
    BN Bench 3 5 65% -
    DL Stiff Leg Deadlift 3 5-8 45% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Close Grip Pulldown 4 8 - 8
    Skull Crusher 4 8 - 8
    DAY 3

    Superset x4 - - - -
    Chest Supported Row 4 8 - 8
    One Arm Cable Tricep Pushdown 4 8 - 8
    Barbell Curl 4 8 - 8
    Superset x4 - - - -
    DB Row 4 8 - 8
    Preacher Curl 4 8 - 10

    Movement Sets Reps %1RM RPE


    DAY 4

    SQ Squat 5 2 80% -
    DAY 4
    BN Close Grip Bench 5 2 80% -
    BN Incline Bench 3 5-8 - 8
    BN Overhead Press 5 2 80% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Barbell Row 4 15 - 8
    Rope Tricep Pushdown 4 15 - 8
    DAY 5

    Superset x4 - - - -
    Chin Up (Use assistance if needed) 4 15 - 8
    Decline Tricep Extension 4 15 - 9
    Cable Curl 4 15 - 9
    Superset x 4 - - - -
    Dips 4 15 - 9
    DB Incline Curl 4 15 - 10

    Movement Sets Reps %1RM RPE


    SQ Squat 3 4 70% -
    DAY 6

    SQ Pause Squat 3 4 70% -


    BN Bench 3 4 70% -
    DL Deadlifts 5 2 80% -
    Hamstring Curl / Glute Ham Raise 3 7-10 - 8
    Planks 3 45 sec - -
    Movement Sets Reps %1RM RPE
    DAY 2

    Deadlift 2 5 73% -
    Squat 2 5 73% -
    Bench 2 5 73% -
    Stiff Leg Deadlift 3 5-8 50% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Close Grip Pulldown 4 8 - 8
    Skull Crusher 4 8 - 8
    DAY 3

    Superset x4 - - - -
    Chest Supported Row 4 8 - 8
    One Arm Cable Tricep Pushdown 4 8 - 8
    Barbell Curl 4 8 - 8
    Superset x4 - - - -
    DB Row 4 8 - 9
    Preacher Curl 4 8 - 10
    Movement Sets Reps %1RM RPE

    DAY 4
    Squat 5 2 87.5% -
    Bench 5 2 87.5% -
    Incline Bench 3 5-8 - 8
    Overhead Press 5 2 87.5% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Barbell Row 4 15 - 8
    Rope Tricep Pushdown 4 15 - 8
    DAY 5

    Superset x4 - - - -
    Chin Up (Use assistance if needed) 4 15 - 8
    Decline Tricep Extension 4 15 - 9
    Cable Curl 4 15 - 9
    Superset x 4 - - - -
    Dips 4 15 - 9
    DB Incline Curl 4 15 - 10

    Movement Sets Reps %1RM RPE


    Squat 3 4 78% -
    DAY 6

    Pause Squat 3 4 78% -


    Bench 3 4 78% -
    Deadlifts 5 2 87.5% -
    Hamstring Curl / Glute Ham Raise 3 7-10 - 8
    Planks 3 45 sec - -
    WEEK 10: Strength WEEK 11
    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 8 ? 4 12 -
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    DAY 1

    DAY 1
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 8 ? 4 12 -
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 8 ? 4 12 -
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 8 ? 4 12 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 2

    DAY 2

    325 4 5 67.5% - 340 5 5 70%


    235 4 5 67.5% - 245 5 5 70%
    190 4 5 67.5% - 195 5 5 70%
    225 3 5-8 47.5% - 240 3 5-8 50%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 4 8 - 8 ? 4 8 -
    ? 4 8 - 8 ? 4 8 -
    DAY 3

    DAY 3

    - - - - - - -
    ? 4 8 - 8 ? 4 8 -
    ? 4 8 - 8 ? 4 8 -
    ? 4 8 - 8 ? 4 8 -
    - - - - - - -
    ? 4 8 - 8 ? 4 8 -
    ? 4 8 - 10 ? 4 8 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 4

    DAY 4

    290 5 2 82.5% - 300 5 2 85%


    DAY 4

    DAY 4
    230 5 2 82.5% - 240 5 2 85%
    ? 3 5-8 - 8 ? 3 5-8 -
    230 5 2 82.5% - 240 5 2 85%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 4 15 - 8 ? 4 15 -
    ? 4 15 - 8 ? 4 15 -
    DAY 5

    DAY 5
    - - - - - - -
    ? 4 15 - 8 ? 4 15 -
    ? 4 15 - 9 ? 4 15 -
    ? 4 15 - 9 ? 4 15 -
    - - - - - - -
    ? 4 15 - 9 ? 4 15 -
    ? 4 15 - 10 ? 4 15 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    255 4 4 72.5% - 265 5 4 75%
    DAY 6

    DAY 6
    255 4 4 72.5% - 265 5 4 75%
    205 4 4 72.5% - 210 5 4 75%
    400 5 2 82.5% - 410 5 2 85%
    ? 3 7-10 - 8 ? 3 7-10 -
    3 45 sec - - 3 45 sec -
    EEK 11 WEEK 12: Strength Peak
    RPE LOAD Sets Reps %1RM RPE LOAD
    - - - - -
    8 ? 4 12 - 8 ?
    8 ? 4 12 - 8 ?
    - - - - -
    8 ? 4 12 - 8 ?
    DAY 1

    8 ? 4 12 - 8 ?
    8 ? 4 12 - 8 ?
    - - - - -
    8 ? 4 12 - 8 ?
    8 ? 4 12 - 8 ?
    - - - - -
    9 ? 4 12 - 9 ?
    9 ? 4 12 - 9 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 2

    - 350 2 5 72.5% - 365


    - 255 2 5 72.5% - 265
    - 205 2 5 72.5% - 210
    - 250 3 5-8 50.0% - 250

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    8 ? 4 8 - 8 ?
    8 ? 4 8 - 8 ?
    DAY 3

    - - - - -
    8 ? 4 8 - 8 ?
    8 ? 4 8 - 8 ?
    8 ? 4 8 - 8 ?
    - - - - -
    9 ? 4 8 - 9 ?
    10 ? 4 8 - 10 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 4

    - 310 5 2 87.5% - 320


    DAY 4
    - 245 5 2 87.5% - 255
    8 ? 3 5-8 - 8 ?
    - 245 5 2 87.5% - 255

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    8 ? 4 15 - 8 ?
    8 ? DAY 5 4 15 - 8 ?
    - - - - -
    8 ? 4 15 - 8 ?
    9 ? 4 15 - 9 ?
    9 ? 4 15 - 9 ?
    - - - - -
    9 ? 4 15 - 9 ?
    10 ? 4 15 - 10 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    - 275 3 4 77.5% - 285
    DAY 6

    - 275 3 4 77.5% - 285


    - 220 3 4 77.5% - 225
    - 425 5 2 87.5% - 440
    8 ? 3 7-10 - 8 ?
    - 3 45 sec - -
    LBS
    KG
    SQUAT 365
    BENCH 290
    DEADLIFT 500
    WEIGHT LBS

    WEEK 13: Foundation 3


    Movement Sets Reps %1RM RPE
    Superset x4 - - - -
    DB Shoulder Press 4 12 - 8
    Wide Grip Pulldown 4 12 - 8
    Superset x4 - - - -
    Cable Row 4 12 - 8
    DAY 1

    Cable Tricep Pushdown 4 12 - 8


    DB Lateral Raise 4 12 - 8
    Superset x4 - - - -
    DB French Press 4 12 - 8
    Hammer Curl 4 12 - 8
    Superset x4 - - - -
    DB Tricep Extension 4 12 - 8
    DB Supinated Curl 4 12 - 8

    Movement Sets Reps %1RM RPE


    DAY 2

    DL Pause Deadlift 3 10 55% -


    SQ Squat 3 10 65% -
    BN Bench 3 10 65% -
    DL Stiff Leg Deadlift 3 10 45% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Close Grip Pulldown 4 8 - 8
    Skull Crusher 4 8 - 8
    DAY 3

    Superset x4 - - - -
    Chest Supported Row 4 8 - 8
    One Arm Cable Tricep Pushdown 4 8 - 8
    Barbell Curl 4 8 - 8
    Superset x4 - - - -
    DB Row 4 8 - 9
    Preacher Curl 4 8 - 10

    Movement Sets Reps %1RM RPE


    DAY 4

    SQ Squat 3 6 72.5% -
    DAY 4
    BN Bench 3 6 72.5% -
    BN Incline Bench 3 5-8 - 8
    BN Overhead Press 3 6 72.5% -

    Movement Sets Reps %1RM RPE


    Superset x4 - - - -
    Barbell Row 4 15 - 8
    Rope Tricep Pushdown 4 15 - 8
    DAY 5

    Superset x4 - - - -
    Chin Up (Use assistance if needed) 4 15 - 8
    Decline Tricep Extension 4 15 - 9
    Cable Curl 4 15 - 9
    Superset x 4 - - - -
    Dips 4 15 - 9
    DB Incline Curl 4 15 - 10

    Movement Sets Reps %1RM RPE


    SQ Squat 3 8 65% -
    DAY 6

    SQ Pause Squat 3 8 55% -


    BN Bench 3 8 65% -
    DL Deadlifts 5 3 65% -
    Hamstring Curl / Glute Ham Raise 3 7-10 - 8
    Planks 3 45 sec - -
    3 WEEK 14 WEEK 15
    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 8 ? 4 12 -
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    DAY 1

    DAY 1
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 8 ? 4 12 -
    - - - - - - -
    ? 4 12 - 8 ? 4 12 -
    ? 4 12 - 9 ? 4 12 -
    - - - - - - -
    ? 4 12 - 9 ? 4 12 -
    ? 4 12 - 9 ? 4 12 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 2

    DAY 2

    275 3 10 57.5% - 290 3 10 60%


    235 3 10 67.5% - 245 3 10 70%
    190 3 10 67.5% - 195 3 10 70%
    225 3 10 47.5% - 240 3 10 50%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 4 8 - 8 ? 4 8 -
    ? 4 8 - 8 ? 4 8 -
    DAY 3

    DAY 3

    - - - - - - -
    ? 4 8 - 9 ? 4 8 -
    ? 4 8 - 9 ? 4 8 -
    ? 4 8 - 9 ? 4 8 -
    - - - - - - -
    ? 4 8 - 9 ? 4 8 -
    ? 4 8 - 10 ? 4 8 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    DAY 4

    DAY 4

    265 3 6 75% - 275 3 6 77.5%


    DAY 4

    DAY 4
    210 3 6 75% - 220 3 6 77.5%
    ? 3 5-8 - 8 ? 3 5-8 -
    210 3 6 75% - 220 3 6 77.5%

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    - - - - - - -
    ? 4 15 - 8 ? 4 15 -
    ? 4 15 - 8 ? 4 15 -
    DAY 5

    DAY 5
    - - - - - - -
    ? 4 15 - 8 ? 4 15 -
    ? 4 15 - 9 ? 4 15 -
    ? 4 15 - 9 ? 4 15 -
    - - - - - - -
    ? 4 15 - 9 ? 4 15 -
    ? 4 15 - 10 ? 4 15 -

    LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM


    235 3 8 67.5% - 245 3 8 70%
    DAY 6

    DAY 6
    200 3 8 57.5% - 210 3 8 60%
    190 3 8 67.5% - 195 3 8 70%
    325 5 3 67.5% - 340 5 3 70%
    ? 3 7-10 - 8 ? 3 7-10 -
    3 45 sec - - 3 45 sec -
    EEK 15 WEEK 16
    RPE LOAD Sets Reps %1RM RPE LOAD
    - - - - -
    8 ? 4 12 - 9 ?
    8 ? 4 12 - 9 ?
    - - - - -
    8 ? 4 12 - 9 ?
    DAY 1

    8 ? 4 12 - 9 ?
    8 ? 4 12 - 9 ?
    - - - - -
    8 ? 4 12 - 9 ?
    9 ? 4 12 - 9 ?
    - - - - -
    9 ? 4 12 - 9 ?
    9 ? 4 12 - 9 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 2

    - 300 4 10 60% - 300


    - 255 4 10 70% - 255
    - 205 4 10 70% - 205
    - 250 4 10 50% - 250

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    8 ? 4 8 - 9 ?
    8 ? 4 8 - 9 ?
    DAY 3

    - - - - -
    9 ? 4 8 - 9 ?
    9 ? 4 8 - 9 ?
    9 ? 4 8 - 9 ?
    - - - - -
    9 ? 4 8 - 9 ?
    10 ? 4 8 - 10 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    DAY 4

    - 285 4 6 77.5% - 285


    DAY 4
    - 225 4 6 77.5% - 225
    8 ? 4 5-8 - 9 ?
    - 225 4 6 77.5% - 225

    RPE LOAD Sets Reps %1RM RPE LOAD


    - - - - -
    8 ? 4 15 - 9 ?
    8 ? DAY 5 4 15 - 9 ?
    - - - - -
    8 ? 4 15 - 9 ?
    9 ? 4 15 - 9 ?
    9 ? 4 15 - 9 ?
    - - - - -
    9 ? 4 15 - 9 ?
    10 ? 4 15 - 10 ?

    RPE LOAD Sets Reps %1RM RPE LOAD


    - 255 4 8 70% - 255
    DAY 6

    - 220 4 8 60% - 220


    - 205 4 8 70% - 205
    - 350 5 3 73% - 365
    8 ? 3 7-10 - 9 ?
    - 3 45 sec - -
    LBS
    KG

    You might also like