70/30 Powerbuilding Program

Build SBD, build mass.

Weeks 1-4: Volumizing 

Weeks 5-8: Strength-specific

Weeks 9-10: Peaking

Week 11: Taper/deload

Week 12: Max

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KEY:
T = Technique (RPE 4-5) - It will say “RPE 6” but it’s RPE 4-5, make sure to keep it at that lower RPE.
L = Light (RPE 6-6.5)
M = Medium (RPE 7.5-8)
H = Heavy (RPE 9-9.5)

S = Squat
B = Bench
D = Deadlift

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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

Light Deadlifts, Heavy Bench, and mostly strength-based chest accessories.

Deadlift (Barbell)

Bench Press (Barbell)

Bench Press (Dumbbell)

Chest Press (Machine)

Chest Fly (Cable)

TD, HB, Chest

Take the squats heavy. The quad-work should also remain rather intense. Don’t skip the calves.

Squat (Barbell)

Leg Press

Leg Extension

Calf Raise (Leg Press)

HS, Quads, Calves

Both compounds should feel relatively easy. The lighter squats will be mildly more intense.

Chest Supported Row (Machine)

Lat Pulldown

Leg Raise (Captain's Chair)

Ab Wheel

TB, LS, Back, Core

Bench should feel that there’s a decent amount of effort exerted, but not overtly difficult.

Seated Overhead Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Machine)

Rear Delt Fly (Dumbbell)

Hammer Curl (Dumbbell)

Bayesian Curl

Tricep Pushdown (Cable)

Tricep Kickback (Cable)

MB, Shoulders, Arms

Heavy intense deadlifts. Hamstrings at reasonable effort, and DON’T SKIP CALVES.

Romanian Deadlift (Dumbbell)

Hamstring Curl

HD, Hams, Calves

Decline Crunch (Weighted)

Hanging Leg Raise

DELOAD! TB, LS, Back, Core

DELOAD! HS, Quads, Calves

DELOAD! TD, HB, Chest

DELOAD! MB, Shoulders, Arms

DELOAD! HD, Hams, Calves

Take a couple days rest between each max attempt.

MAX BENCH

MAX SQUAT

MAX DEADLIFT

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