PB&J (PowerBuilding ‘till I’m Jacked)

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.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Add weight only if you completed all sets previously in the week. Substitutions ok. 

Squat (Barbell)

Bench Press (Barbell)

Barbell Row

Seated Military Press (Barbell)

Deadlift (Barbell)

Full Body

Stay in the 8-9 RPE, for most sets except for sets of 5.

Lat Pulldown

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Back and Shoulders

Incline Bench Press (Dumbbell)

Pec Fly (Dumbbell)

Incline Chest Press (Machine)

Bicep Curl (Barbell)

Hammer Curl

Chest and Biceps

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Standing Calf Raise

Legs

Bench Press (Close Grip)

Dip (Weighted)

Preacher Curl (Barbell)

Concentration Curl

Tricep Rope Push Down (Cable)

Reverse Wrist Curl (Barbell)

Arms

0 reviews for PB&J (PowerBuilding ‘till I’m Jacked)