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PowerBuilding Program #2

The document outlines a 3 week training program with exercises divided into legs, push, and pull sessions for each week. It includes the lifter's 1 rep maxes for major lifts. Each training week prescribes exercises with sets, reps and weights. The weights increase each week as the program periodizes training over 3 weeks.

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Lololo1234
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408 views16 pages

PowerBuilding Program #2

The document outlines a 3 week training program with exercises divided into legs, push, and pull sessions for each week. It includes the lifter's 1 rep maxes for major lifts. Each training week prescribes exercises with sets, reps and weights. The weights increase each week as the program periodizes training over 3 weeks.

Uploaded by

Lololo1234
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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1RMs: (lbs)

Squat: 385
Bench: 295
Deadlift: 475
Total: 1155
Week 1 Sets & Reps Weight Week 2 Sets & Reps Weight
Legs 1 Legs 1
Squat (top set) 5 308 Squat (top set) 1 346.5
Squat 3x8 269.5 Squat 3x3 308
DB RDL 3x8-12 DB RDL 3x8-12
Leg Press 3x10-15 Leg Press 3x10-15
Hamstring Curl 3x8-12 Hamstring Curl 3x8-12
Leg Extension 3x8-12 Leg Extension 3x8-12
Seated Calf Raise 4x15-20 Seated Calf Raise 4x15-20

Push 1 Push 1
Bench (top set) 3 250.75 Bench (top set) 5 236
Bench 3x5 221.25 Bench 3x8 206.5
Incline DB Bench 3x8-12 Incline DB Bench 3x8
DB Shoulder Press 3x6-10 DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20 KB Lateral Raise 3x15-20
Skull Crushers 3x12-20 Skull Crushers 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
Rope Pressdowns 3x15-20 Rope Pressdowns 3x15-20

Pull 1 Pull 1
Deadlift (top set) 1 427.5 Deadlift (top set) 3 403.75
Deadlift 3x3 380 Deadlift 3x5 356.25
Barbell Row 3x8-12 Barbell Row 3x8-12
Lat Pulldown 3x8-12 Lat Pulldown 3x8-12
Cable Row 3x8-12 Cable Row 3x8-12
DB Bicep Curls 3x12-20 DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15 Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15 Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25 Smith Machine Shrugs 3x15-25
Legs 2 Legs 2
Squat (top set) 3 327.25 Squat (top set) 5 308
Squat 3x5 288.75 Squat 3x8 269.5
Hyperextensions 3x8-12 Hyperextensions 3x8-12
Walking Lunges 3x16-24 Walking Lunges 3x16-24
Hamstring Curl 3x8-15 Hamstring Curl 3x8-15
Leg Extension 3x8-12 Leg Extension 3x8-12
Standing Calf Raise 4x15-20 Standing Calf Raise 4x15-20

Push 2 Push 2
Bench (top set) 1 265.5 Bench (top set) 3 250.75
Bench 3x3 236 Bench 3x5 221.25
Incline BB Bench 3x6-10 Incline BB Bench 3x6-10
Machine Shoulder Press3x10-12 Machine Shoulder Press3x10-12
DB Lateral Raise 3x15-20 DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20 Overhead Extensions 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20 W-Bar Pressdowns 3x12-20

Pull 2 Pull 2
Deadlift (top set) 5 380 Deadlift (top set) 1 427.5
Deadlift 3x8 332.5 Deadlift 3x3 380
Pendlay Row 3x6-10 Pendlay Row 3x6-10
Weighted Pullups 3x6-12 Weighted Pullups 3x6-12
SA DB Rows 3x8-15 SA DB Rows 3x8-15
DB Hammer Curls 3x12-24 DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20 Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15 Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25 DB Shrugs 3x15-25
Week 3 Sets & Reps Weight
Legs 1
Squat (top set) 3 327.25
Squat 3x5 288.75
DB RDL 3x8-12
Leg Press 3x10-15
Hamstring Curl 3x8-12
Leg Extension 3x8-12
Seated Calf Raise 4x15-20

Push 1
Bench (top set) 1 265.5
Bench 3x3 236
Incline DB Bench 3x8-12
DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20
Skull Crushers 3x12-20
Pec Deck 3x10-15
Rope Pressdowns 3x15-20

Pull 1
Deadlift (top set) 5 380
Deadlift 3x8 332.5
Barbell Row 3x8-12
Lat Pulldown 3x8-12
Cable Row 3x8-12
DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
Legs 2
Squat (top set) 1 346.5
Squat 3x3 308
Hyperextensions 3x8-12
Walking Lunges 3x16-24
Hamstring Curl 3x8-15
Leg Extension 3x8-12
Standing Calf Raise 4x15-20

Push 2
Bench (top set) 5 236
Bench 3x8 206.5
Incline BB Bench 3x6-10
Machine Shoulder Press3x10-12
DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20
Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20

Pull 2
Deadlift (top set) 3 403.75
Deadlift 3x5 356.25
Pendlay Row 3x6-10
Weighted Pullups 3x6-12
SA DB Rows 3x8-15
DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25
1RMs: (lbs)
Squat: 385
Bench: 295
Deadlift: 475
Total: 1155
Week 1 Sets & Reps Weight Week 2 Sets & Reps Weight
Legs 1 Legs 1
Squat (top set) 5 317.625 Squat (top set) 1 356.125
Squat 3x8 279.125 Squat 3x3 317.625
DB RDL 3x8-12 DB RDL 3x8-12
Leg Press 3x10-15 Leg Press 3x10-15
Hamstring Curl 3x8-12 Hamstring Curl 3x8-12
Leg Extension 3x8-12 Leg Extension 3x8-12
Seated Calf Raise 4x15-20 Seated Calf Raise 4x15-20

Push 1 Push 1
Bench (top set) 3 258.125 Bench (top set) 5 243.375
Bench 3x5 228.625 Bench 3x8 213.875
Incline DB Bench 3x8-12 Incline DB Bench 3x8
DB Shoulder Press 3x6-10 DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20 KB Lateral Raise 3x15-20
Skull Crushers 3x12-20 Skull Crushers 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
Rope Pressdowns 3x15-20 Rope Pressdowns 3x15-20

Pull 1 Pull 1
Deadlift (top set) 1 439.375 Deadlift (top set) 3 415.625
Deadlift 3x3 391.875 Deadlift 3x5 368.125
Barbell Row 3x8-12 Barbell Row 3x8-12
Lat Pulldown 3x8-12 Lat Pulldown 3x8-12
Cable Row 3x8-12 Cable Row 3x8-12
DB Bicep Curls 3x12-20 DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15 Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15 Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25 Smith Machine Shrugs 3x15-25
Legs 2 Legs 2
Squat (top set) 3 336.875 Squat (top set) 5 317.625
Squat 3x5 298.375 Squat 3x8 279.125
Hyperextensions 3x8-12 Hyperextensions 3x8-12
Walking Lunges 3x16-24 Walking Lunges 3x16-24
Hamstring Curl 3x8-15 Hamstring Curl 3x8-15
Leg Extension 3x8-12 Leg Extension 3x8-12
Standing Calf Raise 4x15-20 Standing Calf Raise 4x15-20

Push 2 Push 2
Bench (top set) 1 272.875 Bench (top set) 3 258.125
Bench 3x3 243.375 Bench 3x5 228.625
Incline BB Bench 3x6-10 Incline BB Bench 3x6-10
Machine Shoulder Pres3x10-12 Machine Shoulder Press3x10-12
DB Lateral Raise 3x15-20 DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20 Overhead Extensions 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20 W-Bar Pressdowns 3x12-20

Pull 2 Pull 2
Deadlift (top set) 5 391.875 Deadlift (top set) 1 439.375
Deadlift 3x8 344.375 Deadlift 3x3 391.875
Pendlay Row 3x6-10 Pendlay Row 3x6-10
Weighted Pullups 3x6-12 Weighted Pullups 3x6-12
SA DB Rows 3x8-15 SA DB Rows 3x8-15
DB Hammer Curls 3x12-24 DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20 Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15 Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25 DB Shrugs 3x15-25
Week 3 Sets & Reps Weight
Legs 1
Squat (top set) 3 336.875
Squat 3x5 298.375
DB RDL 3x8-12
Leg Press 3x10-15
Hamstring Curl 3x8-12
Leg Extension 3x8-12
Seated Calf Raise 4x15-20

Push 1
Bench (top set) 1 272.875
Bench 3x3 243.375
Incline DB Bench 3x8-12
DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20
Skull Crushers 3x12-20
Pec Deck 3x10-15
Rope Pressdowns 3x15-20

Pull 1
Deadlift (top set) 5 391.875
Deadlift 3x8 344.375
Barbell Row 3x8-12
Lat Pulldown 3x8-12
Cable Row 3x8-12
DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
Legs 2
Squat (top set) 1 356.125
Squat 3x3 317.625
Hyperextensions 3x8-12
Walking Lunges 3x16-24
Hamstring Curl 3x8-15
Leg Extension 3x8-12
Standing Calf Raise 4x15-20

Push 2
Bench (top set) 5 243.375
Bench 3x8 213.875
Incline BB Bench 3x6-10
Machine Shoulder Pres3x10-12
DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20
Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20

Pull 2
Deadlift (top set) 3 415.625
Deadlift 3x5 368.125
Pendlay Row 3x6-10
Weighted Pullups 3x6-12
SA DB Rows 3x8-15
DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25
1RMs: (lbs)
Squat: 385
Bench: 295
Deadlift: 475
Total: 1155
Week 1 Sets & RepWeight Week 2 Sets & RepWeight
Legs 1 Legs 1
Squat (top set) 5 327.25 Squat (top set) 1 365.75
Squat 3x8 288.75 Squat 3x3 327.25
DB RDL 3x8-12 DB RDL 3x8-12
Leg Press 3x10-15 Leg Press 3x10-15
Hamstring Curl 3x8-12 Hamstring Curl 3x8-12
Leg Extension 3x8-12 Leg Extension 3x8-12
Seated Calf Raise 4x15-20 Seated Calf Raise 4x15-20

Push 1 Push 1
Bench (top set) 3 265.5 Bench (top set) 5 250.75
Bench 3x5 236 Bench 3x8 221.25
Incline DB Bench 3x8-12 Incline DB Bench 3x8
DB Shoulder Press 3x6-10 DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20 KB Lateral Raise 3x15-20
Skull Crushers 3x12-20 Skull Crushers 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
Rope Pressdowns 3x15-20 Rope Pressdowns 3x15-20

Pull 1 Pull 1
Deadlift (top set) 1 451.25 Deadlift (top set) 3 427.5
Deadlift 3x3 403.75 Deadlift 3x5 380
Barbell Row 3x8-12 Barbell Row 3x8-12
Lat Pulldown 3x8-12 Lat Pulldown 3x8-12
Cable Row 3x8-12 Cable Row 3x8-12
DB Bicep Curls 3x12-20 DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15 Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15 Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25 Smith Machine Shrugs 3x15-25
Legs 2 Legs 2
Squat (top set) 3 346.5 Squat (top set) 5 327.25
Squat 3x5 308 Squat 3x8 288.75
Hyperextensions 3x8-12 Hyperextensions 3x8-12
Walking Lunges 3x16-24 Walking Lunges 3x16-24
Hamstring Curl 3x8-15 Hamstring Curl 3x8-15
Leg Extension 3x8-12 Leg Extension 3x8-12
Standing Calf Raise 4x15-20 Standing Calf Raise 4x15-20

Push 2 Push 2
Bench (top set) 1 280.25 Bench (top set) 3 265.5
Bench 3x3 250.75 Bench 3x5 236
Incline BB Bench 3x6-10 Incline BB Bench 3x6-10
Machine Shoulder Pres3x10-12 Machine Shoulder Press3x10-12
DB Lateral Raise 3x15-20 DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20 Overhead Extensions 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20 W-Bar Pressdowns 3x12-20

Pull 2 Pull 2
Deadlift (top set) 5 403.75 Deadlift (top set) 1 451.25
Deadlift 3x8 356.25 Deadlift 3x3 403.75
Pendlay Row 3x6-10 Pendlay Row 3x6-10
Weighted Pullups 3x6-12 Weighted Pullups 3x6-12
SA DB Rows 3x8-15 SA DB Rows 3x8-15
DB Hammer Curls 3x12-24 DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20 Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15 Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25 DB Shrugs 3x15-25
Week 3 Sets & RepWeight
Legs 1
Squat (top set) 3 346.5
Squat 3x5 308
DB RDL 3x8-12
Leg Press 3x10-15
Hamstring Curl 3x8-12
Leg Extension 3x8-12
Seated Calf Raise 4x15-20

Push 1
Bench (top set) 1 280.25
Bench 3x3 250.75
Incline DB Bench 3x8-12
DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20
Skull Crushers 3x12-20
Pec Deck 3x10-15
Rope Pressdowns 3x15-20

Pull 1
Deadlift (top set) 5 403.75
Deadlift 3x8 356.25
Barbell Row 3x8-12
Lat Pulldown 3x8-12
Cable Row 3x8-12
DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
Legs 2
Squat (top set) 1 365.75
Squat 3x3 327.25
Hyperextensions 3x8-12
Walking Lunges 3x16-24
Hamstring Curl 3x8-15
Leg Extension 3x8-12
Standing Calf Raise 4x15-20

Push 2
Bench (top set) 5 250.75
Bench 3x8 221.25
Incline BB Bench 3x6-10
Machine Shoulder Press 3x10-12
DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20
Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20

Pull 2
Deadlift (top set) 3 427.5
Deadlift 3x5 380
Pendlay Row 3x6-10
Weighted Pullups 3x6-12
SA DB Rows 3x8-15
DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25
1RMs: (lbs)
Squat: 385
Bench: 285
Deadlift: 475
Total: 1155
Week 1 Sets & RepWeight Week 2 Sets & RepWeight
Legs 1 Legs 1
Squat (top set) 5 336.875 Squat (top set) 1 375.375
Squat 3x8 298.375 Squat 3x3 336.875
DB RDL 3x8-12 DB RDL 3x8-12
Leg Press 3x10-15 Leg Press 3x10-15
Hamstring Curl 3x8-12 Hamstring Curl 3x8-12
Leg Extension 3x8-12 Leg Extension 3x8-12
Seated Calf Raise 4x15-20 Seated Calf Raise 4x15-20

Push 1 Push 1
Bench (top set) 3 272.875 Bench (top set) 5 258.125
Bench 3x5 243.375 Bench 3x8 228.625
Incline DB Bench 3x8-12 Incline DB Bench 3x8
DB Shoulder Press 3x6-10 DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20 KB Lateral Raise 3x15-20
Skull Crushers 3x12-20 Skull Crushers 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
Rope Pressdowns 3x15-20 Rope Pressdowns 3x15-20

Pull 1 Pull 1
Deadlift (top set) 1 463.125 Deadlift (top set) 3 439.375
Deadlift 3x3 415.625 Deadlift 3x5 391.875
Barbell Row 3x8-12 Barbell Row 3x8-12
Lat Pulldown 3x8-12 Lat Pulldown 3x8-12
Cable Row 3x8-12 Cable Row 3x8-12
DB Bicep Curls 3x12-20 DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15 Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15 Cable Hammer Curls 3x10-15
Smith Machine Shrugs3x15-25 Smith Machine Shrugs3x15-25
Legs 2 Legs 2
Squat (top set) 3 356.125 Squat (top set) 5 336.875
Squat 3x5 317.625 Squat 3x8 298.375
Hyperextensions 3x8-12 Hyperextensions 3x8-12
Walking Lunges 3x16-24 Walking Lunges 3x16-24
Hamstring Curl 3x8-15 Hamstring Curl 3x8-15
Leg Extension 3x8-12 Leg Extension 3x8-12
Standing Calf Raise 4x15-20 Standing Calf Raise 4x15-20

Push 2 Push 2
Bench (top set) 1 287.625 Bench (top set) 3 272.875
Bench 3x3 258.125 Bench 3x5 243.375
Incline BB Bench 3x6-10 Incline BB Bench 3x6-10
Machine Shoulder Pres3x10-12 Machine Shoulder Pres3x10-12
DB Lateral Raise 3x15-20 DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20 Overhead Extensions 3x12-20
Pec Deck 3x10-15 Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20 W-Bar Pressdowns 3x12-20

Pull 2 Pull 2
Deadlift (top set) 5 415.625 Deadlift (top set) 1 463.125
Deadlift 3x8 368.125 Deadlift 3x3 415.625
Pendlay Row 3x6-10 Pendlay Row 3x6-10
Weighted Pullups 3x6-12 Weighted Pullups 3x6-12
SA DB Rows 3x8-15 SA DB Rows 3x8-15
DB Hammer Curls 3x12-24 DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20 Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15 Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25 DB Shrugs 3x15-25
Week 3 Sets & RepWeight
Legs 1
Squat (top set) 3 356.125
Squat 3x5 317.625
DB RDL 3x8-12
Leg Press 3x10-15
Hamstring Curl 3x8-12
Leg Extension 3x8-12
Seated Calf Raise 4x15-20

Push 1
Bench (top set) 1 287.625
Bench 3x3 258.125
Incline DB Bench 3x8-12
DB Shoulder Press 3x6-10
KB Lateral Raise 3x15-20
Skull Crushers 3x12-20
Pec Deck 3x10-15
Rope Pressdowns 3x15-20

Pull 1
Deadlift (top set) 5 415.625
Deadlift 3x8 368.125
Barbell Row 3x8-12
Lat Pulldown 3x8-12
Cable Row 3x8-12
DB Bicep Curls 3x12-20
Reverse Pec Deck 3x10-15
Cable Hammer Curls 3x10-15
Smith Machine Shrugs 3x15-25
Legs 2
Squat (top set) 1 375.375
Squat 3x3 336.875
Hyperextensions 3x8-12
Walking Lunges 3x16-24
Hamstring Curl 3x8-15
Leg Extension 3x8-12
Standing Calf Raise 4x15-20

Push 2
Bench (top set) 5 258.125
Bench 3x8 228.625
Incline BB Bench 3x6-10
Machine Shoulder Pres3x10-12
DB Lateral Raise 3x15-20
Overhead Extensions 3x12-20
Pec Deck 3x10-15
W-Bar Pressdowns 3x12-20

Pull 2
Deadlift (top set) 3 439.375
Deadlift 3x5 391.875
Pendlay Row 3x6-10
Weighted Pullups 3x6-12
SA DB Rows 3x8-15
DB Hammer Curls 3x12-24
Bentover DB Flies 3x12-20
Cable W-Bar Curls 3x10-15
DB Shrugs 3x15-25

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