Building the Pantheon

by Josh M.

Program Description

1-2% increase in 1RMs at the end of each cycle.

Program Overview

Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jul 27, 2025 08:05
Last Edited
Jul 27, 2025 05:04

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Zercher Squat (Barbell)

1

1

5

5 reps

5 reps

5 reps

60%

70%

80%

2

Overhead Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

8 reps

60%

70%

80%

60%

3

Lat Prayer

1

100 reps

RPE 8

4

Lateral Raise (Cable)

1

100 reps

RPE 8

5

Dip (Assisted)

1

100 reps

RPE 8

Day 1

1

Zercher Squat (Barbell)

1

1

5

5 reps

5 reps

5 reps

62.5%

72.5%

82.5%

2

Overhead Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

8 reps

62.5%

72.5%

82.5%

82.5%

3

Lat Prayer

1

100 reps

RPE 8

4

Lateral Raise (Cable)

1

100 reps

RPE 8

5

Dip (Assisted)

1

100 reps

RPE 8

Day 1

1

Zercher Squat (Barbell)

1

1

5

5 reps

5 reps

5 reps

65%

75%

85%

2

Overhead Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

8 reps

65%

75%

85%

85%

3

Lat Prayer

1

100 reps

RPE 8

4

Lateral Raise (Cable)

1

100 reps

RPE 8

5

Dip (Assisted)

1

100 reps

RPE 8

Day 1

1

Zercher Squat (Barbell)

1

1

5

5 reps

5 reps

5 reps

50%

60%

70%

2

Overhead Press (Barbell)

1

1

1

1

5 reps

5 reps

5 reps

8 reps

50%

60%

70%

70%

3

Lat Prayer

1

80 reps

RPE 8

4

Lateral Raise (Cable)

1

80 reps

RPE 8

5

Dip (Assisted)

1

80 reps

RPE 8

Day 2

1

Sumo Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

60%

70%

80%

2

Bench Press (Paused)

1

1

5

5 reps

5 reps

5 reps

60%

70%

80%

3

Seated Row (Cable)

1

100 reps

RPE 8

4

Leg Extension

1

100 reps

RPE 8

5

Overhead Tricep Extension (Cable)

1

100 reps

RPE 8

Day 2

1

Sumo Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

62.5%

72.5%

82.5%

2

Bench Press (Paused)

1

1

5

5 reps

5 reps

5 reps

62.5%

72.5%

82.5%

3

Seated Row (Cable)

1

100 reps

RPE 8

4

Leg Extension

1

100 reps

RPE 8

5

Overhead Tricep Extension (Cable)

1

100 reps

RPE 8

Day 2

1

Sumo Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

65%

75%

85%

2

Bench Press (Paused)

1

1

5

5 reps

5 reps

5 reps

65%

75%

85%

3

Seated Row (Cable)

1

100 reps

RPE 8

4

Leg Extension

1

100 reps

RPE 8

5

Overhead Tricep Extension (Cable)

1

100 reps

RPE 8

Day 2

1

Sumo Deadlift (Barbell)

1

1

3

5 reps

5 reps

5 reps

50%

60%

70%

2

Bench Press (Paused)

1

1

5

5 reps

5 reps

5 reps

50%

60%

70%

3

Seated Row (Cable)

1

80 reps

RPE 8

4

Leg Extension

1

80 reps

RPE 8

5

Overhead Tricep Extension (Cable)

1

80 reps

RPE 8

Day 3

1

Leg Press

1

1

1

1

8 reps

8 reps

8 reps

20 reps

60%

70%

80%

40%

2

Overhead Press (Barbell)

10

5 reps

60%

3

Seated Wide-Grip Row (Cable)

1

100 reps

RPE 8

4

Pec Deck (Machine)

1

100 reps

RPE 8

5

Upright Row (Cable)

1

100 reps

RPE 8

Day 3

1

Leg Press

1

2

1

8 reps

8 reps

20 reps

62.5%

72.5%

42.5%

2

Overhead Press (Barbell)

10

5 reps

62.5%

3

Seated Wide-Grip Row (Cable)

1

100 reps

RPE 8

4

Pec Deck (Machine)

1

100 reps

RPE 8

5

Upright Row (Cable)

1

100 reps

RPE 8

Day 3

1

Leg Press

1

2

1

8 reps

8 reps

20 reps

65%

75%

45%

2

Overhead Press (Barbell)

10

5 reps

65%

3

Seated Wide-Grip Row (Cable)

1

100 reps

RPE 8

4

Pec Deck (Machine)

1

100 reps

RPE 8

5

Upright Row (Cable)

1

100 reps

RPE 8

Day 3

1

Leg Press

1

2

1

8 reps

8 reps

20 reps

50%

60%

30%

2

Overhead Press (Barbell)

10

5 reps

50%

3

Seated Wide-Grip Row (Cable)

1

80 reps

RPE 8

4

Pec Deck (Machine)

1

80 reps

RPE 8

5

Upright Row (Cable)

1

80 reps

RPE 8

Day 1

1

Zercher Squat (Barbell)

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

60%

70%

80%

2

Overhead Press (Barbell)

1 Set

1 Set

1 Set

1 Set

5 Reps

5 Reps

5 Reps

8 Reps

60%

70%

80%

60%

3

Lat Prayer

1 Set

100 Reps

@8

4

Lateral Raise (Cable)

1 Set

100 Reps

@8

5

Dip (Assisted)

1 Set

100 Reps

@8

Day 2

1

Sumo Deadlift (Barbell)

1 Set

1 Set

3 Sets

5 Reps

5 Reps

5 Reps

60%

70%

80%

2

Bench Press (Paused)

1 Set

1 Set

5 Sets

5 Reps

5 Reps

5 Reps

60%

70%

80%

3

Seated Row (Cable)

1 Set

100 Reps

@8

4

Leg Extension

1 Set

100 Reps

@8

5

Overhead Tricep Extension (Cable)

1 Set

100 Reps

@8

Day 3

1

Leg Press

1 Set

1 Set

1 Set

1 Set

8 Reps

8 Reps

8 Reps

20 Reps

60%

70%

80%

40%

2

Overhead Press (Barbell)

10 Sets

5 Reps

60%

3

Seated Wide-Grip Row (Cable)

1 Set

100 Reps

@8

4

Pec Deck (Machine)

1 Set

100 Reps

@8

5

Upright Row (Cable)

1 Set

100 Reps

@8