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PWRBLD Intermediate Program

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16 week powerbuilding program for building muscle and strength

4.40
(3 ratings)

PROGRAM DESCRIPTION

Designed by competitive powerlifter and coach Collin Whitney, this is a 16 week intermediate-level powerbuilding program to take your strength to the next level while building a muscular base.

There are 4 phases to this 16 week program:

  • Week 1-4: Accumulation Phase

  • Week 5-8: Hypertrophy Phase

  • Week 9-12: Transition Phase

  • Week 13-16: Strength Phase

Powerbuilding is a hybrid training approach that combines the principles of powerlifting and bodybuilding to achieve both strength and muscle hypertrophy. This style of training allows individuals to build impressive muscle size and definition while simultaneously increasing their maximal strength in key lifts such as the squat, bench press, and deadlift. A well-structured powerbuilding program ensures balanced development, enhances overall athletic performance, and contributes to a robust and aesthetically pleasing physique.

This 16-week powerbuilding program is divided into four distinct phases, each lasting four weeks. Each phase is strategically designed to build upon the previous one, ensuring continuous progress and optimal results.

Collin Whitney Coaching:

Collin offers a variety of coaching, including online 1-on-1 coaching, group coaching, and one-time consultations. Visit https://www.whitneysp.com/ to learn more.

PROGRAM OVERVIEW

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
68%
2
Front Squat (Barbell)
2
6 reps
RPE 6
3
Romanian Deadlift (Barbell)
3
6 reps
RPE 7
4A
Leg Extension
3
15 reps
RPE 7
4B
Hamstring Curl
3
15 reps
RPE 7
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
1 reps
5 reps
RPE 6
70%
2
Front Squat (Barbell)
2
6 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
4A
Leg Extension
3
15 reps
RPE 7-8
4B
Hamstring Curl
3
15 reps
RPE 7-8
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
70%
2
Front Squat (Barbell)
2
6 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 8
4A
Leg Extension
3
15 reps
RPE 8
4B
Hamstring Curl
3
15 reps
RPE 8
5
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
RPE 7
62%
2
Leg Press
3
10 reps
RPE 7
3A
Leg Extension
3
12 reps
RPE 7
3B
Hamstring Curl
3
12 reps
RPE 7
4
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2 reps
8 reps
RPE 7
68%
2
Hack Squat
3
8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Leg Extension
3
12 reps
RPE 7
4B
Hamstring Curl
3
12 reps
RPE 7
5
Reverse Hyperextension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
10 reps
RPE 8
65%
2
Hack Squat
3
10 reps
RPE 6-7
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Leg Extension
3
15 reps
RPE 7-8
4B
Hamstring Curl
3
15 reps
RPE 7-8
5
Reverse Hyperextension
3
12 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
8 reps
RPE 8.5
68%
2
Hack Squat
4
8 reps
RPE 7
3
Romanian Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Leg Extension
3
15 reps
RPE 8
4B
Hamstring Curl
3
15 reps
RPE 8
5
Reverse Hyperextension
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
1 reps
6 reps
RPE 6-7
65%
2A
Leg Extension
3
12 reps
RPE 7
2B
Hamstring Curl
3
12 reps
RPE 7
3
Reverse Hyperextension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
2 reps
6 reps
6 reps
RPE 7-8
72%
RPE 8
2
Squat (Paused)
2
3 reps
RPE 7
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Leg Press
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 7
5B
Pull-Up (Bodyweight)
3
10 reps
7%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
AMRAP
3 reps
88%
72%
2
Squat (Paused)
2
3 reps
RPE 7-8
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Leg Press
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 7
5B
Pull-Up (Bodyweight)
3
10 reps
7%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
4 reps
4 reps
RPE 8
75%
2
Squat (Paused)
2
3 reps
RPE 8
3
Sumo Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Leg Press
3
10 reps
RPE 7
4B
Calf Raise (Leg Press)
3
10 reps
RPE 7
5A
Leg Raise (Captain's Chair)
3
AMRAP
RPE 7
5B
Pull-Up (Bodyweight)
3
10 reps
7%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Paused)
3
3 reps
RPE 6
3A
Leg Extension
3
12 reps
RPE 7
3B
Hamstring Curl
3
12 reps
RPE 7
4
Reverse Hyperextension
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
3 reps
RPE 8
80%
2
Squat (Paused)
2
3 reps
RPE 7
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 6
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
2 reps
4 reps
RPE 8
78%
2
Squat (Paused)
2
2 reps
RPE 7-8
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 6-7
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
2 reps
RPE 9
85%
2
Squat (Paused)
3
1 reps
RPE 8
3
Deficit Deadlift (Barbell)
3
5 reps
RPE 7
4A
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Hamstring Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1 reps
RPE 6-7
2
Squat (Paused)
3
3 reps
RPE 9
3A
Leg Extension
3
12 reps
RPE 7
3B
Hamstring Curl
3
12 reps
RPE 7
4
Reverse Hyperextension
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7
68%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7
3A
Seated Row (Cable)
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Chest Fly (Machine)
3
10 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
5 reps
RPE 8
72%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 7-8
3A
Seated Row (Cable)
3
12 reps
RPE 7-8
3B
Tricep Extension (Cable)
3
12 reps
RPE 7-8
4A
Chest Fly (Machine)
3
12 reps
RPE 7-8
4B
Rear Delt Fly (Machine)
3
10 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
72%
2
Incline Bench Press (Barbell)
3
6 reps
RPE 8
3A
Seated Row (Cable)
3
12 reps
RPE 8
3B
Tricep Extension (Cable)
3
12 reps
RPE 8
4A
Chest Fly (Machine)
3
15 reps
RPE 8
4B
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
1 reps
6 reps
RPE 7
68%
2
Incline Bench Press (Barbell)
3
10 reps
RPE 7
3A
Seated Row (Cable)
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Chest Fly (Machine)
3
12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
8 reps
RPE 7
68%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3A
Seated Row (Cable)
3
10 reps
RPE 7
3B
Tricep Extension (Cable)
3
10 reps
RPE 7
4A
Chest Fly (Machine)
3
12 reps
RPE 7
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
10 reps
RPE 8
65%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
3A
Seated Row (Cable)
3
10 reps
RPE 7-8
3B
Tricep Extension (Cable)
3
10 reps
RPE 7-8
4A
Chest Fly (Machine)
3
12 reps
RPE 7-8
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
1 reps
8 reps
RPE 9
68%
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3A
Seated Row (Cable)
3
10 reps
RPE 8
3B
Tricep Extension (Cable)
3
10 reps
RPE 8
4A
Chest Fly (Machine)
3
15 reps
RPE 8
4B
Rear Delt Fly (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3
1 reps
6 reps
RPE 6-7
68%
2A
Seated Row (Cable)
3
10 reps
RPE 7
2B
Tricep Extension (Cable)
3
10 reps
RPE 7
3A
Chest Fly (Machine)
3
12 reps
RPE 7
3B
Rear Delt Fly (Machine)
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
AMRAP
3 reps
3 reps
88%
75%
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
3A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Chest Fly (Cable)
3
15 reps
RPE 7
4B
Reverse Pec Deck
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
2 reps
4 reps
4 reps
RPE 7-8
76%
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7-8
RPE 7-8
RPE 7-8
3A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 7-8
3B
Tricep Extension (Cable)
3
12 reps
RPE 7-8
4A
Chest Fly (Cable)
3
15 reps
RPE 7-8
4B
Reverse Pec Deck
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1 reps
6 reps
RPE 8-9
74%
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 8
RPE 8
RPE 8
3A
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 8
3B
Tricep Extension (Cable)
3
12 reps
RPE 8
4A
Chest Fly (Cable)
3
15 reps
RPE 8
4B
Reverse Pec Deck
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4
1 reps
4 reps
RPE 7-8
RPE 6
2A
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
2B
Tricep Extension (Cable)
3
10 reps
RPE 7
3A
Chest Fly (Cable)
3
12 reps
RPE 7
3B
Reverse Pec Deck
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
AMRAP
3 reps
88%
80%
2
Bench Press (Paused)
2
3 reps
RPE 8
3A
Bench Press (Dumbbell)
3
10 reps
RPE 7
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
4A
Seated Row (Cable)
3
12 reps
RPE 7
4B
Tricep Extension (Cable)
3
12 reps
RPE 7
5A
Pec Deck (Machine)
3
15 reps
RPE 7
5B
Reverse Pec Deck
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
3 reps
4 reps
AMRAP
RPE 7-8
76%
76%
2
Bench Press (Paused)
2
2 reps
RPE 8
3A
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 7-8
4A
Seated Row (Cable)
3
12 reps
RPE 7-8
4B
Tricep Extension (Cable)
3
12 reps
RPE 7-8
5A
Pec Deck (Machine)
3
15 reps
RPE 7-8
5B
Reverse Pec Deck
3
15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
2 reps
4 reps
AMRAP
RPE 7-8
78%
78%
2
Bench Press (Paused)
2
1 reps
RPE 8
3A
Bench Press (Dumbbell)
3
10 reps
RPE 8
3B
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4A
Seated Row (Cable)
3
12 reps
RPE 8
4B
Tricep Extension (Cable)
3
12 reps
RPE 8
5A
Pec Deck (Machine)
3
15 reps
RPE 8
5B
Reverse Pec Deck
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5
1 reps
3 reps
RPE 7-8
RPE 6
2A
Seated Row (Cable)
3
10 reps
RPE 7
2B
Tricep Extension (Cable)
3
10 reps
RPE 7
3A
Pec Deck (Machine)
3
15 reps
RPE 8
3B
Reverse Pec Deck
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
68%
3
Barbell Row
3
10 reps
RPE 7
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 6-7
2
Deadlift (Barbell)
3
6 reps
70%
3
Barbell Row
3
10 reps
RPE 7-8
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7-8
4B
Hammer Curl
3
12 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 7
2
Deadlift (Barbell)
1
4
1 reps
5 reps
RPE 8
72%
3
Barbell Row
3
10 reps
RPE 8
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 8
4B
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5 reps
RPE 6
2
Deadlift (Barbell)
1
3
1 reps
5 reps
RPE 6
62%
3
Seated Row (Machine)
3
10 reps
RPE 7
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
2
2 reps
6 reps
RPE 7
68%
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
4A
Dumbbell Row
3
12 reps
RPE 7
4B
Shrug (Dumbbell)
3
12 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
15 reps
RPE 7
5B
Face Pull
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
2
1 reps
8 reps
RPE 7
65%
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Dumbbell Row
3
12 reps
RPE 7-8
4B
Shrug (Dumbbell)
3
12 reps
RPE 7-8
5A
Wide Grip Lat Pulldown
3
15 reps
RPE 7-8
5B
Face Pull
3
15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 6
2
Deadlift (Barbell)
1
3
3 reps
8 reps
RPE 8
68%
3
Trap Bar Deadlift
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
4A
Dumbbell Row
3
12 reps
RPE 8
4B
Shrug (Dumbbell)
3
12 reps
RPE 8
5A
Wide Grip Lat Pulldown
3
15 reps
RPE 8
5B
Face Pull
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
3
1 reps
5 reps
RPE 6-7
65%
3A
Dumbbell Row
3
12 reps
RPE 7
3B
Shrug (Dumbbell)
3
12 reps
RPE 7
4A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
4B
Hammer Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
3
2 reps
3 reps
RPE 7-8
75%
3
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 6
RPE 6
RPE 6
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4B
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 6.5
2
Deadlift (Barbell)
2
3
1 reps
6 reps
RPE 7-8
70%
3
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 6-7
RPE 6-7
RPE 6-7
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4B
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
2
AMRAP
4 reps
88%
72%
3
Block Pull (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4A
Wide Grip Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3 reps
75%
2
Deadlift (Barbell)
2
1 reps
RPE 6-7
3
Deadlift (Paused)
4
2 reps
RPE 6
4A
Seated Row (Machine)
3
12 reps
RPE 7
4B
Shrug (Barbell)
3
12 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6
2
Deadlift (Barbell)
2
2
2 reps
3 reps
RPE 7-8
76%
3
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 7
RPE 7
RPE 7
4A
Lat Pulldown
3
10 reps
RPE 7
4B
Hammer Curl
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 6-7
2
Deadlift (Barbell)
2
2
1 reps
4 reps
RPE 7-8
75%
3
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Lat Pulldown
3
10 reps
RPE 7-8
4B
Hammer Curl
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
3
AMRAP
2 reps
85%
78%
3
Block Pull (Barbell)
1
1
1
6 reps
4 reps
2 reps
RPE 8
RPE 8
RPE 8
4A
Lat Pulldown
3
10 reps
RPE 7-8
4B
Hammer Curl
3
10 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
76%
2
Deadlift (Barbell)
2
1 reps
RPE 6-7
3
Block Pull (Barbell)
5
1 reps
RPE 6
4A
Seated Row (Machine)
3
10 reps
RPE 7
4B
Shrug (Barbell)
3
10 reps
RPE 7
5A
Wide Grip Lat Pulldown
3
10 reps
RPE 7
5B
Hammer Curl
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3A
Skull Crusher (Dumbbell)
3
10 reps
RPE 7
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
4B
Front Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7
2
Overhead Press (Barbell)
3
10 reps
RPE 7-8
3A
Skull Crusher (Dumbbell)
3
12 reps
RPE 7-8
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8
4B
Front Raise
3
12 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
4
8 reps
RPE 7
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3A
Skull Crusher (Dumbbell)
3
15 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
15 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4B
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Bench Press (Close Grip)
3
6 reps
RPE 7
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4A
Face Pull
3
12 reps
RPE 7
4B
Tricep Extension (Cable)
3
12 reps
RPE 7
5
Plank
3
30-45 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7
2
Spoto Press
2
8 reps
RPE 7
3A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 7
2
Spoto Press
2
8 reps
RPE 7-8
3A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 7-8
RPE 7-8
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
4B
Front Raise
3
15 reps
RPE 7-8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
RPE 7
2
Spoto Press
2
8 reps
RPE 8
3A
Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3B
Face Pull
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4B
Front Raise
3
15 reps
RPE 8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
75%
2
Bench Press (Close Grip)
3
6 reps
RPE 6
3
Shoulder Press (Machine)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Front Raise
3
12 reps
RPE 7
5
Chest Fly (Cable)
3
12 reps
RPE 7
6A
Plank
3
1 mins
-
6B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
2
5 reps
RPE 7
3A
Skull Crusher (Barbell)
3
10 reps
RPE 7
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4B
Front Raise
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
2
5 reps
RPE 7-8
3A
Skull Crusher (Barbell)
3
10 reps
RPE 7
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8
4B
Front Raise
3
15 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Spoto Press
2
5 reps
RPE 8
3A
Skull Crusher (Barbell)
3
10 reps
RPE 7
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4B
Front Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
72%
2
Bench Press (Close Grip)
3
5 reps
RPE 7
3A
Face Pull
3
12 reps
RPE 7
3B
Tricep Extension (Cable)
3
12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Front Raise
3
12 reps
RPE 7
5
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
3 reps
RPE 7
2
Spoto Press
3
5 reps
RPE 7
3A
Tricep Extension (Cable)
3
10 reps
RPE 7
3B
Face Pull
3
10 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
4B
Front Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
2 reps
RPE 7
2
Spoto Press
3
5 reps
RPE 7-8
3A
Tricep Extension (Cable)
3
10 reps
RPE 7-8
3B
Face Pull
3
10 reps
RPE 7-8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE ,
4B
Front Raise
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tempo Bench Press
3
1 reps
RPE 7
2
Spoto Press
3
5 reps
RPE 8
3A
Tricep Extension (Cable)
3
10 reps
RPE 8
3B
Face Pull
3
10 reps
RPE 8
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE ,
4B
Front Raise
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
76%
2
Shoulder Press (Machine)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Extension (Cable)
3
12 reps
RPE 7
3B
Face Pull
3
12 reps
RPE 7
4A
Lateral Raise (Dumbbell)
3
12 reps
RPE ,
4B
Front Raise
3
12 reps
RPE 8
5A
Plank
3
1 mins
-
5B
Pull-Up (Bodyweight)
3
10 reps
RPE 7
WHAT PEOPLE ARE SAYING(3 ratings)
Only ratings with written feedback are displayed here.
4.40 / 5
Jamie L.Age 41, Man
5 days ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Great app
Heru W.Man
9 days ago
7 weeks complete
5 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
Great strength gains given the high volume. 1RM for squat was 180kg, week 7 180kg was RPE 8. Tweaked the accessories a bit to fit my personal goals. Will be seeing this through.

A 16-week Powerbuilding program is divided into four distinct phases, each designed to optimize different aspects of your training.

Weeks 1-4: Accumulation Phase Focus on building a solid foundation with high-volume, moderate-intensity workouts. The goal is to accumulate training volume, improve work capacity, and prepare your body for the more intense phases ahead.

Weeks 5-8: Hypertrophy Phase Shift the focus to muscle growth with higher rep ranges and slightly heavier weights. This phase is designed to maximize muscle hypertrophy, improving muscle size and overall aesthetics while maintaining strength.

Weeks 9-12: Transition Phase This phase bridges the gap between hypertrophy and strength training. Intensity increases while volume slightly decreases, preparing your body for the heavy lifting ahead. The goal is to maintain muscle size while starting to emphasize strength gains.

Weeks 13-16: Strength Phase The final phase centers on maximizing strength. Workouts focus on low reps and heavy weights, with the goal of hitting new PRs (personal records) by the end of the program. This phase is where you’ll see the culmination of all your hard work.