Program Description
The Building Block Program is a straightforward powerbuilding approach designed for off-season strength athletes looking to build mass while maintaining technical proficiency. Each 3-week cycle is meant to be run back-to-back, adding 10 pounds to your main lift training maxes between blocks. High-volume compound movements drive growth, while strategic minimal accessory work supports development without excessive fatigue. The 3-week structure follows a practical volume/intensity trade-off: Week 1: 3 sets @ 85% - Establishing baseline Week 2: 5 sets @ 80% - Volume spike Week 3: 7 sets @ 75% - Overreach week Secondary movements are carefully chosen variations that reinforce technique and build specific strength: - Front Squats and Bulgarian Split Squats develop quad strength and upright positioning for competition squats - Close-Grip Bench and Dips target tricep development for lockout strength - Romanian Deadlifts and Back Extensions build posterior chain durability for pulling power The consistent 2-set structure on accessories maintains development while managing fatigue from the primary movements, allowing you to focus your energy on the heavy compound work that drives progress.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout50 minutes
- CreatedNov 07, 2024 08:44
- Last EditedJun 18, 2025 11:20
Summary
Unlock your potential with the "Building Block" program, a comprehensive 3-week training plan designed for serious lifters. Committing to 5 days a week, you'll engage in a variety of exercises, including barbell squats, kettlebell movements, and targeted accessory work, ensuring balanced strength development. This program emphasizes progressive overload and technique refinement to help you build a solid foundation for future gains. Get ready to transform your routine and elevate your performance!
