12-Week Powerbuilding Program (4 Days/Week, Top Set + Backdown)
Week 1
Day 1 - Squat + Bench
Top Set Squat: 1x4 @ 75%
Backdown Squat: 3x6 @ 62.5%
Top Set Bench: 1x4 @ 72.5%
Backdown Bench: 3x6 @ 60.0%
Leg Press: 4x12
Barbell Row: 4x12
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x4 @ 77.5%
Backdown Deadlift: 3x6 @ 65.0%
Close Grip Bench: 3x8
Hamstring Curls: 4x12
Lat Pulldown: 4x12
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 60%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 4x12
Triceps: 4x12
Biceps: 4x12
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 4x12
Tempo Bench (3-1-0): 3x6 @ 62%
Leg Extensions: 4x12
Lateral + Rear Delts: 4x12
Week 2
Day 1 - Squat + Bench
Top Set Squat: 1x4 @ 77.5%
Backdown Squat: 3x6 @ 65.0%
Top Set Bench: 1x4 @ 75%
Backdown Bench: 3x6 @ 62.5%
Leg Press: 4x12
Barbell Row: 4x12
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x4 @ 80%
Backdown Deadlift: 3x6 @ 67.5%
Close Grip Bench: 3x8
Hamstring Curls: 4x12
Lat Pulldown: 4x12
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 62%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 4x12
Triceps: 4x12
Biceps: 4x12
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 4x12
Tempo Bench (3-1-0): 3x6 @ 65%
Leg Extensions: 4x12
Lateral + Rear Delts: 4x12
Week 3
Day 1 - Squat + Bench
Top Set Squat: 1x3 @ 80%
Backdown Squat: 3x5 @ 67.5%
Top Set Bench: 1x3 @ 77.5%
Backdown Bench: 3x5 @ 65.0%
Leg Press: 3x10
Barbell Row: 3x10
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x3 @ 82.5%
Backdown Deadlift: 3x5 @ 70.0%
Close Grip Bench: 3x8
Hamstring Curls: 3x10
Lat Pulldown: 3x10
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 65%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x10
Triceps: 3x10
Biceps: 3x10
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x10
Tempo Bench (3-1-0): 3x6 @ 68%
Leg Extensions: 3x10
Lateral + Rear Delts: 3x10
Week 4
Day 1 - Squat + Bench
Top Set Squat: 1x3 @ 82.5%
Backdown Squat: 3x5 @ 70.0%
Top Set Bench: 1x3 @ 80%
Backdown Bench: 3x5 @ 67.5%
Leg Press: 3x10
Barbell Row: 3x10
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x3 @ 85%
Backdown Deadlift: 3x5 @ 72.5%
Close Grip Bench: 3x8
Hamstring Curls: 3x10
Lat Pulldown: 3x10
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 68%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x10
Triceps: 3x10
Biceps: 3x10
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x10
Tempo Bench (3-1-0): 3x6 @ 70%
Leg Extensions: 3x10
Lateral + Rear Delts: 3x10
Week 5
Day 1 - Squat + Bench
Top Set Squat: 1x5 @ 70%
Backdown Squat: 4x8 @ 57.5%
Top Set Bench: 1x5 @ 67.5%
Backdown Bench: 4x8 @ 55.0%
Leg Press: 3x10
Barbell Row: 3x10
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x5 @ 72.5%
Backdown Deadlift: 4x8 @ 60.0%
Close Grip Bench: 3x8
Hamstring Curls: 3x10
Lat Pulldown: 3x10
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 55%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x10
Triceps: 3x10
Biceps: 3x10
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x10
Tempo Bench (3-1-0): 3x6 @ 58%
Leg Extensions: 3x10
Lateral + Rear Delts: 3x10
Week 6
Day 1 - Squat + Bench
Top Set Squat: 1x5 @ 72.5%
Backdown Squat: 4x8 @ 60.0%
Top Set Bench: 1x5 @ 70%
Backdown Bench: 4x8 @ 57.5%
Leg Press: 3x10
Barbell Row: 3x10
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x5 @ 75%
Backdown Deadlift: 4x8 @ 62.5%
Close Grip Bench: 3x8
Hamstring Curls: 3x10
Lat Pulldown: 3x10
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 58%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x10
Triceps: 3x10
Biceps: 3x10
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x10
Tempo Bench (3-1-0): 3x6 @ 60%
Leg Extensions: 3x10
Lateral + Rear Delts: 3x10
Week 7
Day 1 - Squat + Bench
Top Set Squat: 1x3 @ 80%
Backdown Squat: 3x5 @ 67.5%
Top Set Bench: 1x3 @ 77.5%
Backdown Bench: 3x5 @ 65.0%
Leg Press: 3x8
Barbell Row: 3x8
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x3 @ 85%
Backdown Deadlift: 3x5 @ 72.5%
Close Grip Bench: 3x8
Hamstring Curls: 3x8
Lat Pulldown: 3x8
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 65%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x8
Triceps: 3x8
Biceps: 3x8
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x8
Tempo Bench (3-1-0): 3x6 @ 68%
Leg Extensions: 3x8
Lateral + Rear Delts: 3x8
Week 8
Day 1 - Squat + Bench
Top Set Squat: 1x3 @ 82.5%
Backdown Squat: 3x5 @ 70.0%
Top Set Bench: 1x3 @ 80%
Backdown Bench: 3x5 @ 67.5%
Leg Press: 3x8
Barbell Row: 3x8
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x3 @ 87.5%
Backdown Deadlift: 3x5 @ 75.0%
Close Grip Bench: 3x8
Hamstring Curls: 3x8
Lat Pulldown: 3x8
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 68%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x8
Triceps: 3x8
Biceps: 3x8
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x8
Tempo Bench (3-1-0): 3x6 @ 70%
Leg Extensions: 3x8
Lateral + Rear Delts: 3x8
Week 9
Day 1 - Squat + Bench
Top Set Squat: 1x2 @ 85%
Backdown Squat: 2x4 @ 72.5%
Top Set Bench: 1x2 @ 82.5%
Backdown Bench: 2x4 @ 70.0%
Leg Press: 3x6
Barbell Row: 3x6
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x2 @ 90%
Backdown Deadlift: 2x4 @ 77.5%
Close Grip Bench: 3x8
Hamstring Curls: 3x6
Lat Pulldown: 3x6
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 70%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x6
Triceps: 3x6
Biceps: 3x6
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x6
Tempo Bench (3-1-0): 3x6 @ 72%
Leg Extensions: 3x6
Lateral + Rear Delts: 3x6
Week 10
Day 1 - Squat + Bench
Top Set Squat: 1x2 @ 87.5%
Backdown Squat: 2x4 @ 75.0%
Top Set Bench: 1x2 @ 85%
Backdown Bench: 2x4 @ 72.5%
Leg Press: 3x6
Barbell Row: 3x6
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x2 @ 92.5%
Backdown Deadlift: 2x4 @ 80.0%
Close Grip Bench: 3x8
Hamstring Curls: 3x6
Lat Pulldown: 3x6
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 72%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 3x6
Triceps: 3x6
Biceps: 3x6
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 3x6
Tempo Bench (3-1-0): 3x6 @ 75%
Leg Extensions: 3x6
Lateral + Rear Delts: 3x6
Week 11
Day 1 - Squat + Bench
Top Set Squat: 1x1 @ 90%
Backdown Squat: 2x3 @ 77.5%
Top Set Bench: 1x1 @ 87.5%
Backdown Bench: 2x3 @ 75.0%
Leg Press: 2x6
Barbell Row: 2x6
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x1 @ 95%
Backdown Deadlift: 2x3 @ 82.5%
Close Grip Bench: 3x8
Hamstring Curls: 2x6
Lat Pulldown: 2x6
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 75%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 2x6
Triceps: 2x6
Biceps: 2x6
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 2x6
Tempo Bench (3-1-0): 3x6 @ 78%
Leg Extensions: 2x6
Lateral + Rear Delts: 2x6
Week 12
Day 1 - Squat + Bench
Top Set Squat: 1x1 @ 92.5%
Backdown Squat: 2x3 @ 80.0%
Top Set Bench: 1x1 @ 90%
Backdown Bench: 2x3 @ 77.5%
Leg Press: 2x6
Barbell Row: 2x6
Day 2 - Deadlift + Bench Variation
Top Set Deadlift: 1x1 @ 97.5%
Backdown Deadlift: 2x3 @ 85.0%
Close Grip Bench: 3x8
Hamstring Curls: 2x6
Lat Pulldown: 2x6
Day 3 - Squat Variation + Bench Volume
Front or Tempo Squat: 3x6 @ 78%
Feet-Up Bench Press: 3x8
Pull-Ups or Chin-Ups: 2x6
Triceps: 2x6
Biceps: 2x6
Day 4 - Deadlift Var + Tempo Bench
Snatch Grip RDL: 2x6
Tempo Bench (3-1-0): 3x6 @ 80%
Leg Extensions: 2x6
Lateral + Rear Delts: 2x6
