6-Week Powerbuilding Program
WEEK 1 - Volume & Base Strength (72.5%)
Day 1 - Squat Focus
- Squat 4×6 @ 101 kg
- Pause Squat 3×5 @ 91 kg
- Walking Lunges - 3×20 steps
- Leg Extensions - 3×15
- Hanging Leg Raises - 3×15
- Standing Calf Raises - 3×20
Day 2 - Bench Focus
- Bench Press 4×6 @ 54 kg
- Close-Grip Bench Press 3×8 @ 49 kg
- Incline Dumbbell Press - 3×10
- Cable Chest Fly - 3×15
- Overhead Triceps Extension (Rope) - 3×12
- Triceps Pushdowns - 3×15
Day 3 - Deadlift Focus
- Deadlift 4×5 @ 112 kg
- Deficit Deadlift 3×5 @ 101 kg
- Barbell Row - 4×10
- Lat Pulldown - 4×12
- Seated Cable Row - 3×15
- Plank - 3×60s
- Dumbbell Shrugs - 3×15
Day 4 - Legs
- Leg Press - 4×12
- Bulgarian Split Squat - 3×10/leg
- Lying Leg Curl - 3×15
- Glute Kickbacks - 3×12
- Seated Calf Raise - 3×20
- Ab Wheel Rollouts - 3×12
Day 5 - Upper Accessories
- Seated DB Shoulder Press - 3×10
- Lateral Raise - 3×15
- Cable Upright Row - 3×12
- Dumbbell Hammer Curl - 3×12
- Cable Curl - 3×15
- Preacher Curl - 3×12
Day 6 - Back & Core
- Pull-Ups (or Assisted) - 3×Max
- One-Arm DB Row - 3×10
- Face Pulls - 3×20
- Rear Delt Fly - 3×15
- Hanging Leg Raises - 3×15
- Side Plank - 3×30s per side
WEEK 2 - Moderate Volume, Heavier (77.5%)
Day 1 - Squat
6-Week Powerbuilding Program
- Squat 4×5 @ 109 kg
- Pause Squat 3×4 @ 98 kg
- Leg Extensions - 3×12
- Cable Crunch - 3×15
- Seated Calf Raise - 3×20
Day 2 - Bench
- Bench Press 4×5 @ 58 kg
- Close-Grip Bench - 3×6 @ 52 kg
- Pec Deck - 3×15
- Skullcrushers - 3×15
- Triceps Dips - 3×12
- Lateral Raise - 3×15
Day 3 - Deadlift
- Deadlift 4×4 @ 120 kg
- Deficit Deadlift 3×4 @ 108 kg
- Pendlay Rows - 3×10
- Chin-Ups - 3×Max
- Dumbbell Shrugs - 3×12
- Cable Twists - 3×15/side
Day 4 - Legs
- Bulgarian Split Squat - 3×12
- Leg Press - 3×15
- Lying Leg Curl - 3×15
- Reverse Lunges - 3×12
- Seated Calf Raise - 3×20
- Ab Wheel - 3×10
Day 5 - Shoulders/Arms
- Arnold Press - 3×12
- Cable Lateral Raise - 3×12
- Rope Face Pulls - 3×20
- Concentration Curls - 3×12
- EZ-Bar Curl - 3×15
- Triceps Kickbacks - 3×15
Day 6 - Back/Core
- Lat Pulldown - 4×12
- Seated Cable Row - 3×15
- Rear Delt Machine - 3×15
- Side Plank - 3×30s
- Cable Woodchoppers - 3×15/side
WEEK 3 - Power Building (82.5%)
Day 1 - Squat
- Squat 4×4 @ 116 kg
- Pause Squat 3×3 @ 104 kg
- Front Squats - 3×8 @ 84 kg
- Leg Extensions - 3×12
- Standing Calf Raises - 3×20
- Weighted Crunches - 3×15
6-Week Powerbuilding Program
Day 2 - Bench
- Bench Press 4×4 @ 62 kg
- Incline Bench - 3×6 @ 56 kg
- Arnold Press - 3×12
- Dips - 3×12
- Cable Chest Fly - 3×15
- Triceps Rope Pushdown - 3×12
Day 3 - Deadlift
- Deadlift 3×4 @ 128 kg
- RDL - 3×8 @ 93 kg
- T-Bar Row - 3×10
- Lat Pulldown - 3×12
- Cable Crunch - 3×15
Day 4 - Legs
- Lunges - 3×20
- Glute Bridges - 3×15
- Lying Leg Curl - 3×15
- Leg Press (Narrow Stance) - 3×12
- Seated Calf Raise - 3×20
Day 5 - Upper Push/Arms
- Seated DB Press - 3×10
- Lateral Raise - 3×15
- Close-Grip Push-Ups - 3×Max
- Cable Curls - 3×12
- Barbell Curl - 3×10
- Hammer Curl - 3×12
Day 6 - Pull/Core
- Chin-Ups - 3×Max
- One-Arm Row - 3×10
- Rear Delt Flys - 3×15
- Plank - 3×60s
- Russian Twists - 3×30
WEEK 4 - Peak Strength (87.5%)
Day 1 - Squat
- Squat 3×3 @ 123 kg
- Pause Squat 3×2 @ 110 kg
- Glute-Ham Raises - 3×10
- Cable Crunch - 3×15
- Standing Calf Raises - 3×15
Day 2 - Bench
- Bench Press 3×3 @ 66 kg
- Close-Grip Bench - 3×5 @ 60 kg
- Overhead DB Press - 3×10
- Incline Skullcrusher - 3×12
- Lateral Raise - 3×15
Day 3 - Deadlift
- Deadlift 3×3 @ 135 kg
6-Week Powerbuilding Program
- Block Pulls - 3×2 @ 140 kg
- Barbell Shrugs - 3×12
- Plank w/ Weight - 3×30s
- Side Bends - 3×15/side
Day 4 - Legs
- Reverse Lunges - 3×12
- Lying Leg Curl - 3×15
- Leg Press - 3×12
- Seated Calf Raise - 3×15
Day 5 - Push
- DB Shoulder Press - 3×10
- Arnold Press - 3×12
- Cable Chest Fly - 3×15
- Rope Triceps Pushdown - 3×12
- Cable Lateral Raise - 3×15
Day 6 - Pull
- Face Pulls - 3×20
- T-Bar Row - 3×10
- Cable Row - 3×15
- Cable Twists - 3×15
- Hanging Leg Raises - 3×15
WEEK 5 - Deload (60%)
Main Lifts
- Squat 3×3 @ 84 kg
- Bench 3×3 @ 45 kg
- Deadlift 3×3 @ 93 kg
Accessories (light)
- 2 sets only per exercise
- Use light weights, bands, or bodyweight
- Focus on mobility, control, and blood flow
WEEK 6 - PR Test Week
Day 1 - Max Squat
- Attempt 1: 133 kg (95%)
- Attempt 2: 140 kg (100%)
- Attempt 3: 147 kg (105%)
Day 2 - Max Bench
- Attempt 1: 71 kg (95%)
- Attempt 2: 75 kg (100%)
- Attempt 3: 79 kg (105%)
Day 3 - Max Deadlift
- Attempt 1: 147 kg (95%)
- Attempt 2: 155 kg (100%)
- Attempt 3: 163 kg (105%)
Day 4-6
- Easy cardio, light stretching, massage
6-Week Powerbuilding Program
- No strength work - just recovery & reflection
