Shut up, I know what I’m doing

This is a 12-week powerbuilding program built for people who want to get stronger, look like they lift, and not wreck their legs in the process. It’s designed around a simple idea: you can chase real performance and aesthetics at the same time if you’re smart about it. If you’re running, lifting, and still want arms that stretch your sleeves, this is for you.

The main goal is to specialize in building a wide upper frame and bigger arms, while still progressing in the big lifts, especially the bench. At the same time, the program is structured to minimize lower body fatigue, so it works if you’re also running (like training for a half marathon) or just not trying to limp through the rest of your week.

You’ll train five days a week, with an optional sixth “bro day” if you’ve got the time and energy. Each day focuses on a specific movement pattern or area, and the weekly structure gives you enough frequency to grow without burning out. Push days include heavy bench and overhead work, pull days emphasize vertical and horizontal pulls with plenty of curls, and leg day keeps things efficient and low-fatigue. Bro day is exactly what it sounds like: heavy close-grip bench, shrugs, curls, and fun finishers. Bonus arm work is added on multiple days, and you’ll hit abs two to three times a week using only weighted sit-ups and cable crunches.

Progression is broken into four phases across the 12 weeks. In weeks one through four, you’ll build momentum at RPE 6 to 8, focusing on clean technique while slowly increasing weight or reps each week. Weeks five through eight push a little harder at RPE 7 to 9 — this is where most of your strength and muscle gains will come from. Weeks nine through eleven are your peak phase at RPE 8 to 9.5. You’ll hold sets steady and aim to hit your best numbers here. Week twelve is a deload: RPE drops to 5 or 6, volume gets cut by around half, and you focus on bar speed and clean movement to recover and reset.

What makes this program different is how it balances everything. It puts serious attention on bench strength, wide lats, and thick arms — without trashing your recovery. It’s built to support your running or other hybrid goals, and it keeps things enjoyable while still pushing progress. You won’t be maxing deadlifts or smashing your quads with high-rep squats. 

It’s made for early intermediates who want to get strong and build size without overcomplicating things. It’s ideal if you care about how you train and how you look, not just how sore you are. And yes, it’s biased toward upper body. That’s the point. You’re allowed to have priorities.

This isn’t a program for beginners, and it’s not a powerlifting peaking plan. It’s for people who know what they’re doing, or at least want to train like they do.

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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

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Dip (Weighted)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Pec Deck (Machine)

Push (Chest, Shoulders, Tricep

Pull-Up (Weighted)

T-Bar Row

Lat Pulldown (Close Grip)

Preacher Curl (Dumbbell)

Bicep Curl (Cable)

Decline Sit Up (Weighted)

Pull (Back, Biceps, Core)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Seated Hamstring Curl

Split Squat (Smith Machine)

Standing Calf Raise

Single Arm Overhead Tricep Extension

Legs (Low-Fatigue Strength)

AD Press (Smith Machine)

Larsen Press (Barbell)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Face Pull

Cable Crunch

Push (Shoulders, Chest, Tris)

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Wide Grip Lat Pulldown

Seated Row (Cable)

Incline Curl (Dumbbell)

Reverse Pec Deck

Pull (Back, Biceps)

Bench Press (Close Grip)

Power Shrug

JM Press (Smith Machine)

Bro Day (Strngth + Pump + Fun)

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