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    9 Week Powerbuilding Cycle

    Uploaded by

    William Bevis
    This 9-week powerbuilding program follows a push, pull, legs split and progressively overloads exercises each week. It starts with recording baseline 1 rep maxes for squats, bench press and deadlifts. Each week focuses on one of the three movement patterns (legs, push, pull), rotating through exercises for each muscle group and increasing weight and reps over time, with AMRAP sets near failure by week 9 to maximize strength and muscle gains.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    9 Week Powerbuilding Cycle

    Uploaded by

    William Bevis
    77 views1 page
    This 9-week powerbuilding program follows a push, pull, legs split and progressively overloads exercises each week. It starts with recording baseline 1 rep maxes for squats, bench press and deadlifts. Each week focuses on one of the three movement patterns (legs, push, pull), rotating through exercises for each muscle group and increasing weight and reps over time, with AMRAP sets near failure by week 9 to maximize strength and muscle gains.

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    This 9-week powerbuilding program follows a push, pull, legs split and progressively overloads exercises each week. It starts with recording baseline 1 rep maxes for squats, bench press and deadlifts. Each week focuses on one of the three movement patterns (legs, push, pull), rotating through exercises for each muscle group and increasing weight and reps over time, with AMRAP sets near failure by week 9 to maximize strength and muscle gains.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    77 views1 page

    9 Week Powerbuilding Cycle

    Uploaded by

    William Bevis
    This 9-week powerbuilding program follows a push, pull, legs split and progressively overloads exercises each week. It starts with recording baseline 1 rep maxes for squats, bench press and deadlifts. Each week focuses on one of the three movement patterns (legs, push, pull), rotating through exercises for each muscle group and increasing weight and reps over time, with AMRAP sets near failure by week 9 to maximize strength and muscle gains.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    9 Week Powerbuilding Program

    Before Start - Record Current PB's


    Program Style - Push, Pull, Legs (Rework)

    Start End
    Bumper Plates Calibrated Plates Bumper Plates Calibrated Plates
    Sqaut Max 80 Unknown Sqaut Max
    Bench Max 80 Unknown Bench Max
    Deadlift Max 180 Unknown Deadlift Max
    SBD Total 340KG Unknown SBD Total

    Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8 Week 9


    Legs #1 Legs #1 Legs #1 Legs #1 Legs #1 Legs #1 Legs #1 Legs #1 Legs #1
    Sqaut 1x5 - Sqaut 1x1 - Sqaut 1x3 - Sqaut 1x5 - Sqaut 1x1 - Sqaut 1x3 - Sqaut 1x5 - Sqaut 1x1 - Sqaut 1x3 -
    Sqaut 4x12 - Sqaut 4x4 - Sqaut 4x8 - Sqaut 4x12 - Sqaut 4x4 - Sqaut 4x8 - Sqaut 4x12 - Sqaut 4x4 - Sqaut 4x8 -
    Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9
    Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9
    Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10
    Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9

    Push #1 Push #1 Push #1 Push #1 Push #1 Push #1 Push #1 Push #1 Push #1


    Bench 1x1 - Bench 1x3 - Bench 1x5 - Bench 1x1 - Bench 1x3 - Bench 1x5 - Bench 1x1 - Bench 1x3 - Bench 1x5 -
    Bench 4x4 - Bench 4x8 - Bench 4x12 - Bench 4x4 - Bench 4x8 - Bench 4x12 - Bench 4x4 - Bench 4x8 - Bench 4x12 -
    Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9
    Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9
    Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9
    DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9
    DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10
    Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9
    DB Tricep Extencions 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9
    Pull #1 Pull #1 Pull #1 Pull #1 Pull #1 Pull #1 Pull #1 Pull #1 Pull #1
    Deadlift 1x3 Deadlift 1x1 Deadlift 1x5 Deadlift 1x3 Deadlift 1x1 Deadlift 1x5 Deadlift 1x3 Deadlift 1x1 Deadlift 1x5
    Deadlift 4x6 Deadlift 4x2 Deadlift 4x8 Deadlift 4x6 Deadlift 4x2 Deadlift 4x8 Deadlift 4x6 Deadlift 4x2 Deadlift 4x8
    Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9
    Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9
    Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9
    Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10
    Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9
    Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9
    Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10

    Legs #2 Legs #2 Legs #2 Legs #2 Legs #2 Legs #2 Legs #2 Legs #2 Legs #2


    Sqaut 1x3 - Sqaut 1x5 - Sqaut 1x1 - Sqaut 1x3 - Sqaut 1x5 - Sqaut 1x1 - Sqaut 1x3 - Sqaut 1x5 - Sqaut 1x1 -
    Sqaut 4x8 - Sqaut 4x12 - Sqaut 4x4 - Sqaut 4x8 - Sqaut 4x12 - Sqaut 4x4 - Sqaut 4x8 - Sqaut 4x12 - Sqaut 4x4 -
    Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9 Romanian DL 3x8-12 RPE 8-9
    Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9 Leg Extensions 3x10 RPE 8-9
    Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10 Leg Extensions 1xFaliure RPE 9-10
    Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9 Leg Curls 3x10 RPE 8-9

    Push #2 Push #2 Push #2 Push #2 Push #2 Push #2 Push #2 Push #2 Push #2


    Bench 1x5 - Bench 1x1 - Bench 1x3 - Bench 1x5 - Bench 1x1 - Bench 1x3 - Bench 1x5 - Bench 1x1 - Bench 1x3 -
    Bench 4x10-12 - Bench 4x4 - Bench 4x8 - Bench 4x10-12 - Bench 4x4 - Bench 4x8 - Bench 4x10-12 - Bench 4x4 - Bench 4x8 -
    Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9 Milatary Press 3x8-12 RPE 8-9
    Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9 Weighted Dips 3x10 RPE 8-9
    Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9 Pec Deck 3x10 RPE 8-9
    DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9 DB Laterals 3x10 RPE 8-9
    DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10 DB Laterals 1xFaluire RPE 9-10
    Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9 Skull Crushers 3x10 RPE 8-9
    DB Tricep Extencions 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9 DB Tricep Exten 3x10 RPE 8-9
    Pull #2 Pull #2 Pull #2 Pull #2 Pull #2 Pull #2 Pull #2 Pull #2 Pull #2
    Deadlift 1 Rep Max Deadlift 5 Rep Max Deadlift 3 Rep Max Deadlift 1 Rep Max Deadlift 5 Rep Max Deadlift 3 Rep Max Deadlift 1 Rep Max Deadlift 5 Rep Max Deadlift 3 Rep Max
    Deadlift 4x2 Deadlift 4x8 Deadlift 4x6 Deadlift 4x2 Deadlift 4x8 Deadlift 4x6 Deadlift 4x2 Deadlift 4x8 Deadlift 4x6
    Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9 Lat Pulldown 3x10-15 RPE 8-9
    Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9 Barbell Row 3x12 RPE 8-9
    Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9 Cable Row 3x10 RPE 8-9
    Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10 Cable Row 1xFaliure RPE 9-10
    Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9 Dumbbell Curl 3x12 RPE 8-9
    Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9 Incline Curl 3x10 RPE 8-9
    Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10 Cable Curl 2xFailure RPE 9-10

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