[ 60 MIN OR BUST! ]  4 Day Powerbuilding

Efficient Hypertrophy & Strength Program

A time-smart workout plan for muscle growth and strength gains, cutting out fluff while maximizing progress.

Progression Methods:

1. Ethan Maclean’s Linear Approach

Start at the lower rep range, then add reps weekly before increasing weight.
*Example (3x4-8 Bench Press):*
Week 1: 3x4 @ 200lb
Week 2: 3x6 @ 200lb
Week 3: 3x7 @ 200lb
Week 4: 3x8 @ 200lb
Week 5: 3x4 @ 210lb (reset & repeat)

2. Alexander Bromley’s Autoregulation (AMRAP-Based)

Perform the last set as AMRAP—each extra rep = +1% of your 1RM next week.
*Example (1RM = 400lb, hit 10 reps on a 6-rep target):*
4 extra reps → +4% (15lb) to next week’s weight.
Deload Every 4-5 Weeks

Drop compound lifts to 60% of your previous high; reduce accessory volume/sets.
Flexible & Adaptable

Swap accessories as needed—tailor it to your goals.
Get strong. Grow muscle. No wasted time.

Hope it helps. 

:)

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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)

Barbell Row

Lat Pulldown

Dip (Weighted)

Bayesian Curl

Deadlift (Barbell)

Hip Thrust (Barbell)

Hyperextension

Lunge (Dumbbell)

Standing Calf Raise

LOWER A (POSTERIOR CHAIN)

Overhead Press (Barbell)

Pull-Up (Weighted)

Hammer Curl (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Face Pull

UPPER B (VERTICAL PUSH/PULL)

Squat (Barbell)

Leg Extension

Leg Curl

Pallof Press

Lateral Raise (Cable)

LOWER B (QUAD DOMINANT)

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