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PB&J (PowerBuilding ‘till I’m Jacked)
by Alexander P.
99 athletes joined
4.5
(2 ratings)
Program Description
PB&J is a 12 week powerbuilding program built around the Big Three. It’s split into five days, with two off-days planned after day two and day five. The goal of PB&J is to consistently add weight, week in and week out, with a focus on barbell and dumbbell movements. The rep scheme is built utilizing five set pyramids, which decrease in repetitions and increase in weight throughout the weeks. Wave 1 will introduce you to a high volume scheme, which will be absolutely brutal to get used to if you haven’t done high volume training before. Wave 2 focuses on adding volume to accessory lifts in the form of additional sets, before increasing the weight for Wave 3. If during the week, you missed the goal reps of a set, I would recommend staying with the same weight for the following week. For instance, if you miss your final set of 5 and only hit 3 reps, use the same weight for ALL 5 sets the next week and try and get the last set of 5. For the full body day at the end of the week, you should add be adding weight on these sets UNLESS you missed a set during that week. If all 5 sets were completed, you can add weight. I recommend 10 pounds on the squat and dead lift, and 5 pounds on the bench and shoulder press and curl. The weight you use on this day will then be the weight for the following week. For bodybuilders, just adding weight to every workout should be enough to kickstart some growth. For powerlifters, the emphasis on volume should lead to an increase in mass. For exercise substitutions, I would recommend movements that target the same muscle groups but prioritize safety and joint comfort. This program was made with joint safety during progressions in mind. Also feel free to make substitutions for specificity, such as standing military press as opposed to seated, etc. Because the main lifts for each day go up to a heavy triple/ double, some things like lat pull down or preacher curl might need to be substituted. Based on your strength level, you may have to do weighted pull-ups, instead of lat pull downs, etc. Currently, there is less tricep work due to the higher volume of bench and shoulder press. This can be adjusted to personal preference. New versions and tweaks will be coming out! Edit 2/11 fixed typo in substitution paragraph (lap, pulldown to lat pulldown) Final edits 4/27: Changed Leg Press rep scheme, wave 3 was changed to be more sustainable after feedback from those who have completed the program.
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 24, 2024 04:02
Last Edited
Jun 18, 2024 06:44
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Week 1
1 / 12 Weeks
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Dip (Weighted)
3 Sets
12 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Dip (Weighted)
3 Sets
12 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Dip (Weighted)
3 Sets
12 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
3
Pec Fly (Dumbbell)
3 Sets
12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
6
Hammer Curl
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Barbell Row
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
12 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
3
Leg Press
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Standing Calf Raise
4 Sets
15 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
2
Dip (Weighted)
3 Sets
12 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
3
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
10 Reps
4
Incline Chest Press (Machine)
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
6
Hammer Curl
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Barbell Row
4 Sets
8-10 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Dip (Weighted)
4 Sets
8-10 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Concentration Curl
4 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
4 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
10 Reps
4
Incline Chest Press (Machine)
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
6
Hammer Curl
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Barbell Row
4 Sets
8-10 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Dip (Weighted)
4 Sets
8-10 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Concentration Curl
4 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
4 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
10 Reps
4
Incline Chest Press (Machine)
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
6
Hammer Curl
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Barbell Row
4 Sets
8-10 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Dip (Weighted)
4 Sets
8-10 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Concentration Curl
4 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
4 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
10 Reps
4
Incline Chest Press (Machine)
3 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
6
Hammer Curl
4 Sets
10 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Barbell Row
4 Sets
8-10 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
6
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3
Barbell Row
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Dip (Weighted)
4 Sets
8-10 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
4
Concentration Curl
4 Sets
10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
12-15 Reps
6
Reverse Wrist Curl (Barbell)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
3
Leg Press
1 Set
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
5 Reps
4
Leg Extension
4 Sets
8-10 Reps
5
Standing Calf Raise
5 Sets
15 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3
Barbell Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
8 Reps
4
Incline Chest Press (Machine)
4 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
6
Hammer Curl
4 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
2 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
3
Leg Press
1 Set
3 Sets
6 Reps
5 Reps
4
Leg Extension
4 Sets
6-8 Reps
5
Standing Calf Raise
5 Sets
12 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Dip (Weighted)
4 Sets
6-8 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Concentration Curl
4 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
8 Reps
4
Incline Chest Press (Machine)
4 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
6
Hammer Curl
4 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
2 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
3
Leg Press
1 Set
3 Sets
6 Reps
5 Reps
4
Leg Extension
4 Sets
6-8 Reps
5
Standing Calf Raise
5 Sets
12 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Dip (Weighted)
4 Sets
6-8 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Concentration Curl
4 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
8-10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3
Barbell Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
8 Reps
4
Incline Chest Press (Machine)
4 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
6
Hammer Curl
4 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
2 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
3
Leg Press
1 Set
3 Sets
6 Reps
5 Reps
4
Leg Extension
4 Sets
6-8 Reps
5
Standing Calf Raise
5 Sets
12 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Dip (Weighted)
4 Sets
6-8 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Concentration Curl
4 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
8-10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3
Barbell Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
6 Reps
5 Reps
3 Reps
3
Pec Fly (Dumbbell)
4 Sets
8 Reps
4
Incline Chest Press (Machine)
4 Sets
8-10 Reps
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
6
Hammer Curl
4 Sets
8 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Barbell Row
4 Sets
6-8 Reps
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3 Reps
2 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8 Reps
6
Rear Delt Fly (Machine)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
3
Leg Press
1 Set
3 Sets
6 Reps
5 Reps
4
Leg Extension
4 Sets
6-8 Reps
5
Standing Calf Raise
5 Sets
12 Reps
Day 4
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
2
Dip (Weighted)
4 Sets
6-8 Reps
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
5 Reps
3 Reps
2 Reps
4
Concentration Curl
4 Sets
8-10 Reps
5
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
6
Reverse Wrist Curl (Barbell)
3 Sets
8-10 Reps
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
3
Barbell Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
5
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
What People Are Saying(2 ratings)
Only ratings with written feedback are displayed here.
4.50/ 5
Alexander P.Man
2 months ago
0 weeks complete
8 years of prior experience
More than expected strength gains
As expected muscle gains
Significant modifications
I’m the creator of this program, and I used this program as a power building program to add strength and size during a 12 week bulk. While I used strong foundational principles and experience for exercise selection and rep scheme, I only planned out the first 4 weeks. I used an AI programmer to help create Wave 2 and Wave 3. I made excellent strength gains in this program, and both Wave 1 and Wave 2 are good as-is. However, I believe Wave 3 is too demanding for most trainees and I ended up making multiple changes. In hindsight, I should have made more changes to Wave 3 before posting this live lol. I’m going to adjust the sets and make minor changes as of 4/22/24. However, running this first iteration of PB&J, I did make the following progress: Start (Wave 1) Weight: 245 lbs Bench: 225x12, 300x5 Squat: 275x12, 375x5 Deadlift: 275x12, 385x5 Final (Wave 3) Weight: 262 lbs Bench: 305x8x 365x2 Squat: 405x8, 505x2 Deadlift: 445x8, 545x1 (did single instead of double) I did not expect the high volume approach to add as much strength as it did. I also made pretty decent muscle gains in the shoulders and triceps despite not programming much accessory work. After making tweaks to Wave 3, I believe this will be a great Power Building program for intermediate to advanced lifters.
Ari P.Age 25, Man
2 months ago
0 weeks complete
7 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
This program was super hard even for someone who has been lifting weights consistently for almost 10 years. Amazing strength gains and definitely got me to focus way more on making sure I take every set to a much more intense level. Definitely going to need to take a deload week after this as it is super taxing. Seriously though I’m so grateful I made it through. If you’re someone who desperately needs structure and only does pump workouts this shit is like a boot camp for you, building the right habits in the gym And taking it back to basics. I went from around 195 to 220-225 in these last 12 weeks (I’m 6’2” for reference). Obviously, that’s not all going to be muscle, but I definitely can see that I have put on significant size and my strength is finally back. For example I started out with 245x12 on squat for phase 1 and 225 for 12 on bench. 12 weeks later my starting set of 8 is 355 on squat and my starting bench is 275 for 8. These are lifts that would have been impossible at the start. Great progress just hard as fuck if you do it right. Take the rest days!!