My Powerbuilding Program

by Xander

Program Description

The program I'm following on the quest to get big & strong at the same time. My schedule: Mon - Day 1 Tue - Day 2 Wed - Day 3 Thur - Rest Fri - Day 4 Sat - Day 5 Sun - Rest Bench - Slightly modified Greg Nuckols 3x/wk "IntMedium": End of week AMRAP from 80 to 85% so make it easier for pause bench + Seated OHP, Incline DB, and Chest Fly for Chest/Shoulders + Plenty of triceps volume + 1RM test on Week 5 alongside Squats/Deads Squat/Deadlift - Candito Might play around with Candito a bit and modify it to fit more closely fit my needs in the future. But it is working well right now as is. Will add some leg extension/leg curls once I get used to the volume. Still very sore after every workout so any extra volume would lead me to not recover. Cardio: 30 Mins Incline Treadmill at least 2x a week. Abs/Calves?: In lieu of extra ab training I am doing Chin Ups instead of Lat-Pulldowns which work the abs surprisingly well. On top of normal bracing from all of the compound movements.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
60 minutes
Created
May 17, 2025 11:50
Last Edited
May 24, 2025 02:45

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

Day 1

Bench Press (Barbell)

5 reps

75%

Chin-Up (Weighted)

5 reps

RPE 8

Chin-Up (Weighted)

AMRAP

RPE 10

Seated Wide-Grip Row (Cable)

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Bench Press (Barbell)

3 reps

6 reps

80%

75%

Chin-Up (Weighted)

5 reps

RPE 8

Chin-Up (Weighted)

AMRAP

RPE 10

Seated Wide-Grip Row (Cable)

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Bench Press (Barbell)

3 reps

8 reps

85%

75%

Chin-Up (Weighted)

5 reps

RPE 8

Chin-Up (Weighted)

AMRAP

RPE 10

Seated Wide-Grip Row (Cable)

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Bench Press (Barbell)

2 reps

5 reps

80%

75%

Chin-Up (Weighted)

5 reps

RPE 8

Chin-Up (Weighted)

AMRAP

RPE 10

Seated Wide-Grip Row (Cable)

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 1

Bench Press (Barbell)

5 reps

65%

Chin-Up (Weighted)

5 reps

RPE 8

Chin-Up (Weighted)

AMRAP

RPE 10

Seated Wide-Grip Row (Cable)

8-12 reps

Preacher Curl (EZ Bar)

6-10 reps

Overhead Tricep Extension (Cable)

8-12 reps

Day 2

Squat (Barbell)

6 reps

80%

Deadlift (Barbell)

6 reps

80%

Lateral Raise (Dumbbell)

8-15 reps

Reverse Pec Deck

10-15 reps

Day 2

Squat (Barbell)

AMRAP

80%

Squat (Barbell)

3 reps

Stiff Leg Deadlift

8 reps

62.5%

Lateral Raise (Dumbbell)

8-15 reps

Reverse Pec Deck

10-15 reps

Day 2

Squat (Barbell)

4-6 reps

85%

Deadlift (Barbell)

3-6 reps

87.5%

Lateral Raise (Dumbbell)

8-15 reps

Reverse Pec Deck

10-15 reps

Day 2

Squat (Barbell)

3 reps

87.5%

90%

92.5%

Stiff Leg Deadlift

6 reps

67.5%

Lateral Raise (Dumbbell)

8-15 reps

Reverse Pec Deck

10-15 reps

Day 2

Squat (Barbell)

1-4 reps

97.5%

Deadlift (Barbell)

6 reps

80%

Lateral Raise (Dumbbell)

8-15 reps

Reverse Pec Deck

10-15 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

4 reps

3 reps

50%

60%

70%

80%

Lat Pulldown

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

5 reps

4 reps

3 reps

50%

60%

70%

75%

80%

Lat Pulldown

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

8 reps

6 reps

5 reps

3 reps

1 reps

50%

60%

70%

80%

90%

Lat Pulldown

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

5 reps

4 reps

3 reps

2 reps

50%

60%

70%

75%

80%

Lat Pulldown

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

8-12 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 3

Bench Press (Barbell)

AMRAP

100%

Lat Pulldown

6-10 reps

Seated Overhead Press (Smith Machine)

5-8 reps

8-12 reps

Chest Supported Row (Machine)

5-8 reps

French Press

8-15 reps

Alternating Dumbbell Curl

8-15 reps

Day 4

Bench Press (Barbell)

AMRAP

85%

Chin-Up (Bodyweight)

5 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 4

Bench Press (Barbell)

AMRAP

85%

Chin-Up (Bodyweight)

5 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 4

Bench Press (Barbell)

AMRAP

85%

Chin-Up (Bodyweight)

5 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 4

Bench Press (Barbell)

AMRAP

85%

Chin-Up (Bodyweight)

5 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 4

Bench Press (Barbell)

5 reps

50%

Chin-Up (Bodyweight)

5 reps

RPE 8

Chin-Up (Bodyweight)

AMRAP

RPE 10

Incline Bench Press (Dumbbell)

6-10 reps

Incline Curl (Dumbbell)

6-10 reps

Skull Crusher (Barbell)

6-12 reps

Chest Fly (Cable)

8-15 reps

Reverse Cable Fly

8-15 reps

Day 5

Squat (Barbell)

8 reps

70%

Deadlift (Barbell)

8 reps

70%

Lateral Raise (Machine)

6-12 reps

Day 5

Squat (Barbell)

AMRAP

82.5%

Squat (Barbell)

3 reps

Stiff Leg Deadlift

8 reps

65%

Lateral Raise (Machine)

6-12 reps

Day 5

Squat (Barbell)

4-6 reps

87.5%

Stiff Leg Deadlift

8 reps

70%

Lateral Raise (Machine)

6-12 reps

Day 5

Squat (Barbell)

3 reps

92.5%

Squat (Barbell)

1-2 reps

95%

Deadlift (Barbell)

3 reps

92.5%

Lateral Raise (Machine)

6-12 reps

Deadlift (Barbell)

1-2 reps

95%

Day 5

Deadlift (Barbell)

1-4 reps

97.5%

Squat (Barbell)

5 reps

50%

Lateral Raise (Machine)

6-12 reps

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

75%

Chin-Up (Weighted)

2 Sets

5 Reps

Chin-Up (Weighted)

1 Set

AMRAP

@10

Seated Wide-Grip Row (Cable)

2 Sets

8-12 Reps

Preacher Curl (EZ Bar)

3 Sets

6-10 Reps

Overhead Tricep Extension (Cable)

3 Sets

8-12 Reps

Day 2

Squat (Barbell)

4 Sets

6 Reps

80%

Deadlift (Barbell)

2 Sets

6 Reps

80%

Lateral Raise (Dumbbell)

3 Sets

8-15 Reps

Reverse Pec Deck

3 Sets

10-15 Reps

Day 3

Bench Press (Barbell)

1 Set

2 Sets

8 Reps

6 Reps

4 Reps

3 Reps

50%

60%

70%

80%

Lat Pulldown

3 Sets

6-10 Reps

Seated Overhead Press (Smith Machine)

1 Set

2 Sets

5-8 Reps

8-12 Reps

Chest Supported Row (Machine)

1 Set

2 Sets

5-8 Reps

8-12 Reps

French Press

3 Sets

8-15 Reps

Alternating Dumbbell Curl

3 Sets

8-15 Reps

Day 4

Bench Press (Barbell)

1 Set

AMRAP

85%

Chin-Up (Bodyweight)

2 Sets

5 Reps

Chin-Up (Bodyweight)

1 Set

AMRAP

@10

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

Incline Curl (Dumbbell)

3 Sets

6-10 Reps

Skull Crusher (Barbell)

3 Sets

6-12 Reps

Chest Fly (Cable)

2 Sets

8-15 Reps

Reverse Cable Fly

2 Sets

8-15 Reps

Day 5

Squat (Barbell)

4 Sets

8 Reps

70%

Deadlift (Barbell)

2 Sets

8 Reps

70%

Lateral Raise (Machine)

3 Sets

6-12 Reps