Thank You For Supporting Me and Trusting Me With Your Prog

Thank You For Supporting Me and Trusting Me With Your Prog
Here are some notes to help ensure your success: (Change document to dark m
Best results occur in a 200-500 calorie surplus. Eat at least 1 gram of protein per
pound of body weight (track this using the MyFitnessPal app). Taking 5-10 grams
of creatine per day is recomended. It is extremely important that you add weight
each week on compound movements with the note "Load slightly more weight in
this movement each week." While doing these exercises you should be pushing
just as hard as you push your assesories as they are extremely beneficial for
building both strenght and size. It is also important that you make a conscious
effort to increasingly add weight to your normal accessories as wel.
Finally, I hope that you see this program as a big step in your journey to
becoming a stronger and better version of yourself. Please make sure you stay
mindfull of your nutrition as well as your hydration to allow your self to grow.
Thank you again and goodluck with the program. Feel free to contact me anytime
for any reason. (P.S. program looks 100x better if you change doc to dark mode)
Email powerbuildprograms.com or dm me your gmail account in order to receive

this program as a google sheet!
Powerbuilding- 16 Week Program
Week 1
DAY 1 SETS REPS
Squat 1 X 3
Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
Dumbell Bench 3 X 12
Seated Shoulder Press 3 X 10
Full ROM slight incline Fly 5 X 12
DB Skull Crusher 3 X 10
Dumbell Lateral Raise 3 X 16
DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 6
Weighted Pull ups 3 X 6
Bent over rows 3 X 12
Lat Pull Down 3 X 15
Seated cable row 3 X 12
Bicep curl 4 X 14
Ab movement of choice 3 X 20
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 8
Barbell Close grip incline 3 X 7
Weighted dips 3 X 8
Cable Crossover 3 X 12
Machine chest Press 3 X 12
Cable lateral raise 3 X 12
DAY 5 SETS REPS

Squat 3 X 8
RDL 3 X 6
Leg Press 4 X 12
Bulgarian Split Squat 3 X 10
Leg Extension 3 X 12
Hamstring Curl 3 X 12
DB RDL 3 X 12
weighted cable crunch 2 X 15
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 7
Weighted Dips 3 X 8
Overhead tricep extension 3 X 8
Tricep Pushdwon 3 X 8
Pendlay Row 3 X 8
Cable Pull Down 3 X 10
Hammer Curl 3 X 15
Day 7- Rest Day

ogram PowerBuildprog
RPE Estimated Load Weight Lifted

@6 80%
Drop weight 75%
@6 80%
Drop weight 75%
@8
@8
@8
@8
@8

@6 80%
Drop Weight 75%
@8
@8
@8
@8
@8
@8

@6 70%
@8
@8
@8
@8
@8

@7 85%
@8
@8
@8
@8
@8
@8
@8
@8

@8 75%
@8
@8
@8
@8
@8
@8
PowerBuildprograms.com
Notes
Notes
Load slightly more weight in this movement each week
Notes
Notes
Notes
Week 2
DAY 1 SETS REPS
Squat 1 X 3
Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 6
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 8
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 8
RDL 3 X 6
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 7
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@7 85%
Drop weight 77%
@7 85%
Drop weight 77%
@8
@8
@8
@8
@8

@7 85%
Drop Weight 77%
@8
@8
@8
@8
@8
@8

@6 72%
@8
@8
@8
@8
@8

@7 72%
@8
@8
@8
@8
@8
@8
@8
@8

@8 77%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 3
DAY 1 SETS REPS
Squat 1 X 3
Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 6
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 8
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 8
RDL 3 X 6
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 7
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@8 85%
Drop weight 79%
@8 85%
Drop weight 79%
@8
@8
@8
@8
@8

@8 85%
Drop Weight 79%
@8
@8
@8
@8
@8
@8

@6 74%
@8
@8
@8
@8
@8

@7 74%
@8
@8
@8
@8
@8
@8
@8
@8

@8 79%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 4
DAY 1 SETS REPS
Squat 1 X 3
Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 6
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 8
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 2 X 8
RDL 3 X 6
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 7
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@6
Drop weight
@6
Drop weight
@8
@8
@8
@8
@8

@6
Drop Weight
@8
@8
@8
@8
@8
@8

@6 76%
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
@8
@8

@8 81%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 5
DAY 1 SETS REPS
Squat 1 X 3
Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 6
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 8
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 8
RDL 3 X 6
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 7
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


Hit a Pr
Super Light 70%
Hiir a Pr
Drop Weight
@8
@8
@8
@8
@8

Hit a Pr
Super Light 70%
@8
@8
@8
@8
@8
@8

@6 78%
@8
@8
@8
@8
@8

@7 78%
@8
@8
@8
@8
@8
@8
@8
@8

@8 83%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Deload
DAY 1 SETS REPS
Squat 1 X 3
Squat 3 X 5
Bench 1 X 3
Bench 4 X 6
DAY 2 SETS REPS

Deadlift 1 X 3
Deadlift 3 X 6
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 8
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 8
RDL 3 X 6
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 7
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@5
Drop weight
@10
Drop weight
@8
@8
@8
@8
@8

@5
Drop Weight
@8
@8
@8
@8
@8
@8

@6
@8
@8
@8
@8
@8

@7
@8
@8
@8
@8
@8
@8
@8
@8

@7
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 7
DAY 1 SETS REPS
Squat 1 X 2
Squat 3 X 4
Bench 1 X 2
Bench 4 X 4
DAY 2 SETS REPS

Deadlift 1 X 2
Deadlift 3 X 5
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 6
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 6
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 6
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@6 82%
Drop weight 77%
@6 82%
Drop weight 77%
@8
@8
@8
@8
@8

@6 82%
Drop Weight 75%
@8
@8
@8
@8
@8
@8

@6 73%
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 8
DAY 1 SETS REPS
Squat 1 X 2
Squat 3 X 4
Bench 1 X 2
Bench 4 X 4
DAY 2 SETS REPS

Deadlift 1 X 2
Deadlift 3 X 5
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 6
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 6
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 6
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@7 86%
Drop weight 80%
@7 86%
Drop weight 80%
@8
@8
@8
@8
@8

@7 86%
Drop Weight 77%
@8
@8
@8
@8
@8
@8

@6 73%
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 9
DAY 1 SETS REPS
Squat 1 X 2
Squat 3 X 4
Bench 1 X 2
Bench 4 X 4
DAY 2 SETS REPS

Deadlift 1 X 2
Deadlift 3 X 5
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 6
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 6
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 6
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@8 89%
Drop weight 85%
@8 89%
Drop weight 85%
@8
@8
@8
@8
@8

@8 89%
Drop Weight 80%
@8
@8
@8
@8
@8
@8

@6 73%
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 10
DAY 1 SETS REPS
Squat 1 X 2
Squat 3 X 4
Bench 1 X 2
Bench 4 X 4
DAY 2 SETS REPS

Deadlift 1 X 2
Deadlift 3 X 5
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 6
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 6
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 6
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


PR
Drop weight
PR
Drop weight
@8
@8
@8
@8
@8

PR
Drop Weight
@8
@8
@8
@8
@8
@8

@6 74%
@8
@8
@8
@8
@8

@7 78%
@8
@8
@8
@8
@8
@8
@8
@8

@7 76%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Deload 2
DAY 1 SETS REPS
Squat 1 X 2
Squat 3 X 4
Bench 1 X 2
Bench 4 X 4
DAY 2 SETS REPS

Deadlift 1 X 2
Deadlift 3 X 5
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 6
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 6
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 6
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@5
Drop weight
@5
Drop weight
@8
@8
@8
@8
@8

@5
Drop Weight
@8
@8
@8
@8
@8
@8

@6
@8
@8
@8
@8
@8

@7
@8
@8
@8
@8
@8
@8
@8
@8

@7
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 12
DAY 1 SETS REPS
Squat 1 X 1
Squat 3 X 3
Bench 1 X 1
Bench 4 X 3
DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 4
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 5
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 5
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 8
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@6 85%
Drop weight 80%
@6 85%
Drop weight 80%
@8
@8
@8
@8
@8

@6 85%
Drop Weight 78%
@8
@8
@8
@8
@8
@8

@6 75%
@8
@8
@8
@8
@8

@7 78%
@8
@8
@8
@8
@8
@8
@8
@8

@7 70%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 13
DAY 1 SETS REPS
Squat 1 X 1
Squat 3 X 3
Bench 1 X 1
Bench 4 X 3
DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 4
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 5
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 5
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 8
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@7 89%
Drop weight 83%
@7 89%
Drop weight 83%
@8
@8
@8
@8
@8

@7 89%
Drop Weight 81%
@8
@8
@8
@8
@8
@8

@6 76%
@8
@8
@8
@8
@8

@7 78%
@8
@8
@8
@8
@8
@8
@8
@8

@7 70%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 14
DAY 1 SETS REPS
Squat 1 X 1
Squat 3 X 3
Bench 1 X 1
Bench 4 X 3
DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 4
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 5
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 5
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 8
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@8 92%
Drop weight 86%
@8 92%
Drop weight 86%
@8
@8
@8
@8
@8

@8 92%
Drop Weight 83%
@8
@8
@8
@8
@8
@8

@6 76%
@8 81%
@8
@8
@8
@8

@7 78%
@8
@8
@8
@8
@8
@8
@8
@8

@7 70%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Week 15
DAY 1 SETS REPS
Squat 1 X 1
Squat 3 X 3
Bench 1 X 1
Bench 4 X 3
DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 4
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 5
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 5
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 8
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


PR
Drop weight
PR
Drop weight
@8
@8
@8
@8
@8

PR
Drop Weight
@8
@8
@8
@8
@8
@8

@6 76%
@8
@8
@8
@8
@8

@7 78%
@8
@8
@8
@8
@8
@8
@8
@8

@7 70%
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Deload 3
DAY 1 SETS REPS
Squat 1 X 1
Squat 3 X 3
Bench 1 X 1
Bench 4 X 3
DAY 2 SETS REPS

Deadlift 1 X 1
Deadlift 3 X 4
Bicep curl 4 X 14
DAY 3- Rest Day
DAY 4 SETS REPS

Bench 4 X 5
Weighted dips 3 X 8
DAY 5 SETS REPS

Squat 3 X 5
RDL 3 X 5
Leg Press 4 X 12
DB RDL 3 X 12
leg raises 2 X 20
DAY 6 SETS REPS

Bench 4 X 8
Weighted Dips 3 X 8
Pendlay Row 3 X 8
Hammer Curl 3 X 15
Day 7- Rest Day


@5
Drop weight
@5
Drop weight
@8
@8
@8
@8
@8

@5
Drop Weight
@8
@8
@8
@8
@8
@8

@6
@8
@8
@8
@8
@8

@7
@8
@8
@8
@8
@8
@8
@8
@8

@7
@8
@8
@8
@8
@8
@8
Notes
Notes
Notes
Notes
Notes
Whats Next??
Use Code "Grow" for 20% off Phase

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DAY 2 SETS REPS

DAY 3- Rest Day

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 6 SETS REPS

Day 7- Rest Day

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

Load slightly more weight in this movement each week

DAY 2 SETS REPS

DAY 3- Rest Day

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 6 SETS REPS

Day 7- Rest Day

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

Load slightly more weight in this movement each week

DAY 2 SETS REPS

DAY 3- Rest Day

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 6 SETS REPS

Day 7- Rest Day

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

Load slightly more weight in this movement each week

DAY 2 SETS REPS

DAY 3- Rest Day

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 6 SETS REPS

Day 7- Rest Day

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

Load slightly more weight in this movement each week

DAY 2 SETS REPS

DAY 3- Rest Day

DAY 4 SETS REPS

DAY 5 SETS REPS

DAY 6 SETS REPS

Day 7- Rest Day

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted

RPE Estimated Load Weight Lifted