PlanByWeek

Powerbuilding Program

12 weeks·4 days / wk·upper lower

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Weeks
12
Sessions
48
Peak week
80 sets
week 11
Deloads
2
wk 4, 8
Final week
Test
BaseDeloadBuildPeakTest

Main barbell lifts are prescribed as % of 1RM; enter your maxes to see pounds or kilos.

Week-by-week training plan
WkFocusVolume
01Block 1, week 1: 4-rep sets61 hard sets61 sets

  1. Mon

    Oct 5

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 483.5% 1RM (≈RPE 8)
    Barbell row3 × 4RPE 8
    Overhead press2 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Oct 6

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 483.5% 1RM (≈RPE 8)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat2 × 10–15RPE 9
    Lying leg curl2 × 10–15RPE 9
    Standing calf raise2 × 10–15RPE 9
    Hanging knee raise2 × 10–15RPE 9

  3. Thu

    Oct 8

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 483.5% 1RM (≈RPE 8)
    Pull-up3 × 4RPE 8
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Oct 9

    Lower (volume)

    55 min
    ExerciseSets×RepsLoad
    Deadlift4 × 483.5% 1RM (≈RPE 8)
    Front squat2 × 8–10RPE 8
    Barbell hip thrust2 × 10–15RPE 9
    Leg extension2 × 10–15RPE 9
    Seated leg curl2 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
02Block 1, week 2: 3-rep sets62 hard sets62 sets
4 sessions

  1. Mon

    Oct 12

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 388% 1RM (≈RPE 8.5)
    Barbell row3 × 3RPE 8.5
    Overhead press2 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Oct 13

    Lower (strength)

    58 min
    ExerciseSets×RepsLoad
    Back squat4 × 388% 1RM (≈RPE 8.5)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat2 × 10–15RPE 9
    Lying leg curl2 × 10–15RPE 9
    Standing calf raise2 × 10–15RPE 9
    Hanging knee raise2 × 10–15RPE 9

  3. Thu

    Oct 15

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 388% 1RM (≈RPE 8.5)
    Pull-up3 × 3RPE 8.5
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Oct 16

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 388% 1RM (≈RPE 8.5)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust2 × 10–15RPE 9
    Leg extension2 × 10–15RPE 9
    Seated leg curl2 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
03Block 1, week 3: 2-rep sets63 hard sets63 sets
4 sessions

  1. Mon

    Oct 19

    Upper (strength)

    61 min
    ExerciseSets×RepsLoad
    Bench press3 × 292% 1RM (≈RPE 9)
    Barbell row3 × 2RPE 9
    Overhead press2 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Oct 20

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 292% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl2 × 10–15RPE 9
    Standing calf raise2 × 10–15RPE 9
    Hanging knee raise2 × 10–15RPE 9

  3. Thu

    Oct 22

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 292% 1RM (≈RPE 9)
    Pull-up3 × 2RPE 9
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Oct 23

    Lower (volume)

    58 min
    ExerciseSets×RepsLoad
    Deadlift4 × 292% 1RM (≈RPE 9)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust2 × 10–15RPE 9
    Leg extension2 × 10–15RPE 9
    Seated leg curl2 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
04Deload: 60% loads, fewer sets38 hard sets38 sets
4 sessions

  1. Mon

    Oct 26

    Upper (strength)

    42 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row2 × 5RPE 6
    Overhead press1 × 8–10RPE 6
    Pull-up1 × 8–10RPE 6
    Lateral raise1 × 10–15RPE 6
    Barbell curl1 × 10–15RPE 6
    Skull crusher1 × 10–15RPE 6

  2. Tue

    Oct 27

    Lower (strength)

    42 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–10RPE 6
    Bulgarian split squat2 × 10–15RPE 6
    Lying leg curl1 × 10–15RPE 6
    Standing calf raise1 × 10–15RPE 6
    Hanging knee raise1 × 10–15RPE 6

  3. Thu

    Oct 29

    Upper (volume)

    39 min
    ExerciseSets×RepsLoad
    Overhead press2 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–10RPE 6
    Chest-supported row1 × 8–10RPE 6
    Face pull1 × 10–15RPE 6
    Incline dumbbell curl1 × 10–15RPE 6
    Cable pushdown1 × 10–15RPE 6

  4. Fri

    Oct 30

    Lower (volume)

    39 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–10RPE 6
    Barbell hip thrust1 × 10–15RPE 6
    Leg extension1 × 10–15RPE 6
    Seated leg curl1 × 10–15RPE 6
    Ab wheel rollout1 × 10–15RPE 6
05Block 2, week 1: 4-rep sets65 hard sets65 sets
4 sessions

  1. Mon

    Nov 2

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 486.5% 1RM (≈RPE 8.25)
    Barbell row3 × 4RPE 8.25
    Overhead press2 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Nov 3

    Lower (strength)

    61 min
    ExerciseSets×RepsLoad
    Back squat4 × 486.5% 1RM (≈RPE 8.25)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl2 × 10–15RPE 9
    Standing calf raise2 × 10–15RPE 9
    Hanging knee raise2 × 10–15RPE 9

  3. Thu

    Nov 5

    Upper (volume)

    61 min
    ExerciseSets×RepsLoad
    Overhead press3 × 486.5% 1RM (≈RPE 8.25)
    Pull-up3 × 4RPE 8.25
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Nov 6

    Lower (volume)

    61 min
    ExerciseSets×RepsLoad
    Deadlift4 × 486.5% 1RM (≈RPE 8.25)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust3 × 10–15RPE 9
    Leg extension2 × 10–15RPE 9
    Seated leg curl2 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
06Block 2, week 2: 3-rep sets68 hard sets68 sets
4 sessions

  1. Mon

    Nov 9

    Upper (strength)

    64 min
    ExerciseSets×RepsLoad
    Bench press4 × 390.5% 1RM (≈RPE 8.75)
    Barbell row3 × 3RPE 8.75
    Overhead press2 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Nov 10

    Lower (strength)

    64 min
    ExerciseSets×RepsLoad
    Back squat4 × 390.5% 1RM (≈RPE 8.75)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl3 × 10–15RPE 9
    Standing calf raise2 × 10–15RPE 9
    Hanging knee raise2 × 10–15RPE 9

  3. Thu

    Nov 12

    Upper (volume)

    64 min
    ExerciseSets×RepsLoad
    Overhead press4 × 390.5% 1RM (≈RPE 8.75)
    Pull-up3 × 3RPE 8.75
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Nov 13

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 390.5% 1RM (≈RPE 8.75)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust3 × 10–15RPE 9
    Leg extension3 × 10–15RPE 9
    Seated leg curl2 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
07Block 2, week 3: 2-rep sets71 hard sets71 sets
4 sessions

  1. Mon

    Nov 16

    Upper (strength)

    68 min
    ExerciseSets×RepsLoad
    Bench press4 × 295.5% 1RM (≈RPE 9.25)
    Barbell row4 × 2RPE 9.25
    Overhead press2 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Nov 17

    Lower (strength)

    68 min
    ExerciseSets×RepsLoad
    Back squat4 × 295.5% 1RM (≈RPE 9.25)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl3 × 10–15RPE 9
    Standing calf raise3 × 10–15RPE 9
    Hanging knee raise2 × 10–15RPE 9

  3. Thu

    Nov 19

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press4 × 295.5% 1RM (≈RPE 9.25)
    Pull-up4 × 2RPE 9.25
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Nov 20

    Lower (volume)

    64 min
    ExerciseSets×RepsLoad
    Deadlift4 × 295.5% 1RM (≈RPE 9.25)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust3 × 10–15RPE 9
    Leg extension3 × 10–15RPE 9
    Seated leg curl2 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
08Deload: 60% loads, fewer sets42 hard sets42 sets
4 sessions

  1. Mon

    Nov 23

    Upper (strength)

    45 min
    ExerciseSets×RepsLoad
    Bench press3 × 560% 1RM (≈RPE 6)
    Barbell row3 × 5RPE 6
    Overhead press1 × 8–10RPE 6
    Pull-up1 × 8–10RPE 6
    Lateral raise1 × 10–15RPE 6
    Barbell curl1 × 10–15RPE 6
    Skull crusher1 × 10–15RPE 6

  2. Tue

    Nov 24

    Lower (strength)

    45 min
    ExerciseSets×RepsLoad
    Back squat3 × 560% 1RM (≈RPE 6)
    Romanian deadlift2 × 8–10RPE 6
    Bulgarian split squat2 × 10–15RPE 6
    Lying leg curl2 × 10–15RPE 6
    Standing calf raise1 × 10–15RPE 6
    Hanging knee raise1 × 10–15RPE 6

  3. Thu

    Nov 26

    Upper (volume)

    42 min
    ExerciseSets×RepsLoad
    Overhead press3 × 560% 1RM (≈RPE 6)
    Pull-up2 × 5RPE 6
    Incline dumbbell press1 × 8–10RPE 6
    Chest-supported row1 × 8–10RPE 6
    Face pull1 × 10–15RPE 6
    Incline dumbbell curl1 × 10–15RPE 6
    Cable pushdown1 × 10–15RPE 6

  4. Fri

    Nov 27

    Lower (volume)

    42 min
    ExerciseSets×RepsLoad
    Deadlift3 × 560% 1RM (≈RPE 6)
    Front squat2 × 8–10RPE 6
    Barbell hip thrust2 × 10–15RPE 6
    Leg extension1 × 10–15RPE 6
    Seated leg curl1 × 10–15RPE 6
    Ab wheel rollout1 × 10–15RPE 6
09Block 3, week 1: 4-rep sets74 hard sets74 sets
4 sessions

  1. Mon

    Nov 30

    Upper (strength)

    71 min
    ExerciseSets×RepsLoad
    Bench press4 × 488% 1RM (≈RPE 8.5)
    Barbell row4 × 4RPE 8.5
    Overhead press3 × 8–10RPE 8
    Pull-up2 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Dec 1

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Back squat4 × 488% 1RM (≈RPE 8.5)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl3 × 10–15RPE 9
    Standing calf raise3 × 10–15RPE 9
    Hanging knee raise3 × 10–15RPE 9

  3. Thu

    Dec 3

    Upper (volume)

    68 min
    ExerciseSets×RepsLoad
    Overhead press4 × 488% 1RM (≈RPE 8.5)
    Pull-up4 × 4RPE 8.5
    Incline dumbbell press2 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Dec 4

    Lower (volume)

    68 min
    ExerciseSets×RepsLoad
    Deadlift4 × 488% 1RM (≈RPE 8.5)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust3 × 10–15RPE 9
    Leg extension3 × 10–15RPE 9
    Seated leg curl3 × 10–15RPE 9
    Ab wheel rollout2 × 10–15RPE 9
10Block 3, week 2: 3-rep sets77 hard sets77 sets
4 sessions

  1. Mon

    Dec 7

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Bench press4 × 392% 1RM (≈RPE 9)
    Barbell row4 × 3RPE 9
    Overhead press3 × 8–10RPE 8
    Pull-up3 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Dec 8

    Lower (strength)

    71 min
    ExerciseSets×RepsLoad
    Back squat4 × 392% 1RM (≈RPE 9)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl3 × 10–15RPE 9
    Standing calf raise3 × 10–15RPE 9
    Hanging knee raise3 × 10–15RPE 9

  3. Thu

    Dec 10

    Upper (volume)

    71 min
    ExerciseSets×RepsLoad
    Overhead press4 × 392% 1RM (≈RPE 9)
    Pull-up4 × 3RPE 9
    Incline dumbbell press3 × 8–10RPE 8
    Chest-supported row2 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Dec 11

    Lower (volume)

    71 min
    ExerciseSets×RepsLoad
    Deadlift4 × 392% 1RM (≈RPE 9)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust3 × 10–15RPE 9
    Leg extension3 × 10–15RPE 9
    Seated leg curl3 × 10–15RPE 9
    Ab wheel rollout3 × 10–15RPE 9
11Block 3, week 3: 2-rep sets80 hard sets80 sets
4 sessions

  1. Mon

    Dec 14

    Upper (strength)

    74 min
    ExerciseSets×RepsLoad
    Bench press4 × 297% 1RM (≈RPE 9.5)
    Barbell row4 × 2RPE 9.5
    Overhead press3 × 8–10RPE 8
    Pull-up3 × 8–10RPE 8
    Lateral raise2 × 10–15RPE 9
    Barbell curl2 × 10–15RPE 9
    Skull crusher2 × 10–15RPE 9

  2. Tue

    Dec 15

    Lower (strength)

    74 min
    ExerciseSets×RepsLoad
    Back squat5 × 297% 1RM (≈RPE 9.5)
    Romanian deadlift3 × 8–10RPE 8
    Bulgarian split squat3 × 10–15RPE 9
    Lying leg curl3 × 10–15RPE 9
    Standing calf raise3 × 10–15RPE 9
    Hanging knee raise3 × 10–15RPE 9

  3. Thu

    Dec 17

    Upper (volume)

    74 min
    ExerciseSets×RepsLoad
    Overhead press4 × 297% 1RM (≈RPE 9.5)
    Pull-up4 × 2RPE 9.5
    Incline dumbbell press3 × 8–10RPE 8
    Chest-supported row3 × 8–10RPE 8
    Face pull2 × 10–15RPE 9
    Incline dumbbell curl2 × 10–15RPE 9
    Cable pushdown2 × 10–15RPE 9

  4. Fri

    Dec 18

    Lower (volume)

    74 min
    ExerciseSets×RepsLoad
    Deadlift5 × 297% 1RM (≈RPE 9.5)
    Front squat3 × 8–10RPE 8
    Barbell hip thrust3 × 10–15RPE 9
    Leg extension3 × 10–15RPE 9
    Seated leg curl3 × 10–15RPE 9
    Ab wheel rollout3 × 10–15RPE 9
12Test week: heavy singles48 hard sets48 sets
4 sessions

  1. Mon

    Dec 21

    Upper (strength)

    48 min
    ExerciseSets×RepsLoad
    Bench press3 × 1work up to a single at RPE 9 (~96%)
    Barbell row3 × 1heavy single, RPE 9
    Overhead press2 × 8–10RPE 7
    Pull-up1 × 8–10RPE 7
    Lateral raise1 × 10–15RPE 7
    Barbell curl1 × 10–15RPE 7
    Skull crusher1 × 10–15RPE 7

  2. Tue

    Dec 22

    Lower (strength)

    48 min
    ExerciseSets×RepsLoad
    Back squat3 × 1work up to a single at RPE 9 (~96%)
    Romanian deadlift2 × 8–10RPE 7
    Bulgarian split squat2 × 10–15RPE 7
    Lying leg curl2 × 10–15RPE 7
    Standing calf raise2 × 10–15RPE 7
    Hanging knee raise1 × 10–15RPE 7

  3. Thu

    Dec 24

    Upper (volume)

    48 min
    ExerciseSets×RepsLoad
    Overhead press3 × 1work up to a single at RPE 9 (~96%)
    Pull-up3 × 1heavy single, RPE 9
    Incline dumbbell press2 × 8–10RPE 7
    Chest-supported row1 × 8–10RPE 7
    Face pull1 × 10–15RPE 7
    Incline dumbbell curl1 × 10–15RPE 7
    Cable pushdown1 × 10–15RPE 7

  4. Fri

    Dec 25

    Lower (volume)

    48 min
    ExerciseSets×RepsLoad
    Deadlift3 × 1work up to a single at RPE 9 (~96%)
    Front squat2 × 8–10RPE 7
    Barbell hip thrust2 × 10–15RPE 7
    Leg extension2 × 10–15RPE 7
    Seated leg curl2 × 10–15RPE 7
    Ab wheel rollout1 × 10–15RPE 7

The numbers

About this plan

This powerbuilding program is a 4-day upper lower split for powerbuilding, 12 weeks long, built from 4 rotating sessions. hard sets go 61 → 68 sets (week 6) → 80 (week 11), 749 in all.

Upper (strength) opens week 1 with Bench press 3 × 4, then Barbell row 3 × 4, of 61 sets that week. Main lifts run 4/3/2-rep waves across 12 weeks and 24 full gym exercises. Percentages top out at 97% of 1RM in week 11; your maxes turn all 749 sets into lb.

full gym deloads: week 4 (38 sets) and week 8 (42 sets). Week 12 is a heavy-single test at 48 sets.

Week 1 of the powerbuilding program is 4 sessions and 61 hard sets; the biggest, Upper (strength), has 16. Loading weeks average 62, 68 and 77 sets block by block.

Weeks 1–4 run 61, 62, 63 and 38 sets. The closing month goes 74 → 77 → 80 → 48 sets. Key sessions per week range from 0 to 4, 40 across the plan.

Questions

FAQ

How many sets a week is the powerbuilding program?

From 61 to 80 hard full gym sets a week; 749 over 12 weeks.

How is the powerbuilding program laid out?

61 sets in week 1 across 4 upper lower sessions, 749 over 12 weeks.

How heavy should I lift on the powerbuilding program?

Bench press 3 × 4 in week 1, climbing to 97% of 1RM over 12 weeks of upper lower.

Does the powerbuilding program include deloads?

For this 4-day full gym plan they fall in week 4 (38 sets) and week 8 (42 sets).

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