The Otis Program

9-Week Powerbuilding Program (3 Days/Week)

Three-day full body split. Primary lifts on each day are Squat, Pull-up, and Bench Press. 

Each mesocycle lasts three weeks, with an additional repetition each week on all exercises. At the start of a new mesocycle, reps are reset and weights are increased by 3% on primary lifts. 

These are at low volume.

Remaining work is carried out at RPE8 on all accessories and isolation with reps ranges from 6-10 resetting every three weeks. At each reset, aim to increase the load.

Designed to be completed in under an hour for busy people and named after my newborn son.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Squat (Low Bar)

Tempo Bench Press

Pec Deck (Machine)

Tricep Rope Push Down (Cable)

Lateral Raise (Dumbbell)

Straight Arm Pulldown

Pull-Up (Weighted)

Seated Row (Machine)

Rear Delt Fly (Machine)

Incline Curl (Dumbbell)

Incline Chest Press (Machine)

Standing Calf Raise

Bench Press (Barbell)

Tricep Extension (Cable)

Lateral Raise (Machine)

Lat Pulldown (Neutral Grip)

Leg Extension

Seated Hamstring Curl

Mesocycle 1

Mesocycle 2

Mesocycle 3

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