Program Description
Strength and Size
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout90 minutes
- CreatedJun 09, 2024 06:24
- Last EditedJun 18, 2025 11:29

Summary
Unleash your strength with the PowerBuild program, a dynamic 10-week journey designed to transform your physique through a blend of powerlifting and hypertrophy training. Committing to just four days a week, you'll tackle a variety of compound and isolation exercises, including barbell squats, bench presses, and overhead presses, all meticulously structured for optimal gains. Each session focuses on building raw power while enhancing muscle definition, ensuring you not only lift heavier but also look great doing it. Get ready to elevate your training and achieve the results you've always wanted!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
3 reps
RPE 8
2
Pendulum Squat
2
8 reps
RPE 7
3
Seated Hamstring Curl
3
6 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8 reps
6 reps
77%
75%
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
1
3
2 reps
3 reps
RPE 9
RPE 8
2
Pendulum Squat
2
8 reps
RPE 7
3
Seated Hamstring Curl
3
6 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
4 reps
85%
80%
2
Overhead Press (Barbell)
1
2
8 reps
8 reps
RPE 7.5
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
RPE 8
2
Pendulum Squat
2
8 reps
RPE 6
3
Seated Hamstring Curl
3
6 reps
RPE 7
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
2 reps
90%
85%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
5 reps
RPE 8
2
Pendulum Squat
2
8 reps
RPE 7
3
Seated Hamstring Curl
3
6 reps
RPE 8
4
Seated Calf Raise
3
8 reps
RPE 9
5
Hanging Leg Raise
3
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
90%
2
Overhead Press (Barbell)
3
6 reps
RPE 8
3
Nordic Curl
2
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5 reps
8 reps
75%
70%
2
Overhead Press (Barbell)
3
8 reps
RPE 7
3
Nordic Curl
3
8 reps
RPE 7
4
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
5
Hammer Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
80%
2
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
2 reps
6 reps
85%
77%
2
High Row
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
4
2 reps
85%
2
Bench Press (Barbell)
1
2
6 reps
8 reps
80%
72%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
6 reps
85%
75%
2
High Row
3
8 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
3 reps
85%
2
Bench Press (Barbell)
1
2
4 reps
6 reps
87%
80%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
7 reps
77%
2
High Row
2
8 reps
RPE 8
3
Overhead Press (Barbell)
3
4 reps
RPE 8
4
Single Arm Iso Row
2
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
4
2 reps
75%
2
Bench Press (Barbell)
1
2
3 reps
4 reps
90%
80%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
3 reps
7 reps
85%
75%
2
High Row
3
8 reps
RPE 8
3
Overhead Press (Barbell)
1
2
6 reps
4 reps
RPE 8
RPE 8
4
Single Arm Iso Row
3
12 reps
RPE 9
5
Lateral Raise (Machine)
2
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
80%
2
Bench Press (Barbell)
1
2
2 reps
2 reps
90%
87%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
4 reps
80%
2
Bench Press (Barbell)
1
2
3 reps
10 reps
85%
65%
3
Pull-Up (Weighted)
3
5 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Standing Calf Raise
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
1 reps
7 reps
95%
75%
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 7
3
Leg Extension
2
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
77%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
75%
2
Romanian Deadlift (Barbell)
1
2
8 reps
6 reps
RPE 9
RPE 7
3
Leg Extension
3
12 reps
RPE 9
4
Standing Calf Raise
4
20 reps
RPE 9
5
Cable Crunch
3
12 reps
RPE 9
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
82%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
80%
2
Dip (Weighted)
3
8 reps
RPE 7
3
Hanging Leg Raise
3
10 reps
RPE 9
4
Pullover (Machine)
3
12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Rear Delt Fly (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
1
1 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
20 reps
RPE 10
5
Kelso Shrug
3
6 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
2
1 reps
RPE 10
2
Bench Press (Paused)
4
5 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
20 reps
RPE 10
5
Kelso Shrug
3
8 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
2
1 reps
RPE 10
2
Bench Press (Paused)
3
6 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 7
2
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
10 reps
RPE 8
5
Kelso Shrug
3
6 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
3
1 reps
RPE 10
2
Bench Press (Paused)
4
6 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
RPE 8
2
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
3
Dip (Weighted)
3
6 reps
RPE 7
4
Pull-Up (Assisted)
2
20 reps
RPE 10
5
Kelso Shrug
3
6 reps
RPE 9
6
Bicep Curl (Machine)
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
4
2 reps
RPE 8
2
Bench Press (Paused)
3
5 reps
77%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dinnie Lift
1
1 reps
RPE 10
2
Bench Press (Paused)
3
5 reps
75%
3
Single Arm Iso Row
3
10 reps
RPE 7
4
Seated Hamstring Curl
3
6 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)1 Set
2 Sets
5 Reps
8 Reps
75%
70%
2
Overhead Press (Barbell)3 Sets
8 Reps
@7
3
Nordic Curl3 Sets
8 Reps
@7
4
Seated Wide-Grip Row (Cable)3 Sets
12 Reps
@9
5
Hammer Curl3 Sets
20 Reps
@10
Day 2
1
Dinnie Lift3 Sets
4 Reps
80%
2
Bench Press (Barbell)1 Set
2 Sets
3 Reps
10 Reps
85%
65%
3
Pull-Up (Weighted)3 Sets
5 Reps
@8
4
Tricep Extension (Cable)3 Sets
10 Reps
@8
5
Standing Calf Raise3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)3 Sets
4 Reps
80%
2
Dip (Weighted)3 Sets
8 Reps
@7
3
Hanging Leg Raise3 Sets
10 Reps
@9
4
Pullover (Machine)3 Sets
12 Reps
@8
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
6
Rear Delt Fly (Machine)4 Sets
15 Reps
@9
Day 4
1
Dinnie Lift1 Set
1 Reps
@10
2
Bench Press (Paused)3 Sets
5 Reps
75%
3
Single Arm Iso Row3 Sets
10 Reps
@7
4
Seated Hamstring Curl3 Sets
6 Reps
@8
5
Leg Extension3 Sets
8 Reps
@8