Powerbuilding 4D

Utilizing a 3 week wave progression scheme, the first 9 weeks are intended to amass size and condition you to reps while progressing strength at those rep ranges. 

The first 3 waves will generally follow the 3-4-5 working sets progression over 3 weeks, with the next wave resetting to 3 sets and a lower rep range. This should mean few, if any, deloads should be needed. You may plug in deloads wherever needed, but try to stick to the work and let the progression scheme work its magic.

The 9 weak peaking phase will follow a general 5-3-1 working set progression, with week one tempering you to volume at lower % of your 1RM for practice touches. The next week the 3 working sets will temper you to heavier weight at that rep range while still giving valuable practice touches. Week 3 of each wave will be a “Rep Max” week, where you pick a weight based on the ease/difficulty of previous weeks that you are confident will be a challenging weight for that number of reps. This is your time to go balls to the wall. 


Keys to understanding program notation:


“0”-Rep Sets - 0 in the rep slot will always mean AMRAP (As Many Reps As Possible)

Refer to notes - Auto-regulating AMRAPs for bench and overhead press on day 3 and and deadlifting during base building phase on day 4. Each repetition beyond specified rep range is +1% of 1RM on working weight next week.
ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.

0 rep set = AMRAP *unless otherwise notated*

Auto-regulating AMRAPs for bench and overhead press on second day and deadlifting during base building phase. Each repetition beyond specified rep range is +1% of 1RM on working weight next week.
ex: AMRAP @ 60% after 3x6 --> 11 rep set --> +5% added to next week.

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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

Week 17

Week 18

Bench Press (Barbell)

Bench Press (Close Grip)

Spoto Press

Bent Over Row (Barbell)

Lat Pulldown

Bicep Curl (Dumbbell)

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Reverse Nordic Curl

Standing Calf Raise

Incline Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Banded Tricep Press Down

Deficit Deadlift (Barbell)

High Bar Squat (Barbell)

Good Morning

Upright Row (Barbell)

Seated Row (Cable)

Band Face Pull

Leg Extension

Deadlift (Barbell)

Bench Press (Paused)

Floor Press (Barbell)

Pendlay Row

Bicep Curl (Barbell)

Squat (Paused)

Leg Press

Tricep Pushdown (Cable)

Deadlift (Paused)

Yates Row

Box Squat (Barbell)

Ab Wheel

Rack Pull (Barbell)

IYT (Banded)

Base - Wave 1

Base - Wave 2

Peak - Wave 1

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