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This is Week 3 of the Power Building Program
Please read the PowerBuilding BLOG to learn about this training cycle
It’s important to begin each mesocycle (4-5 week training period) with slightly less perceived effort and leave room to build week to week. The ultimate goal is to progress perceived difficulty week to week so that the FINAL week of the mesocycle is the most challenging.
You should add a small amount of weight to the REPEATING movements, or look to increase a rep wherever possible this week! Given that it’s “week 3,” we should be targeting about 1-2 RIR.
RIR = “Reps in Reserve”
(If the programming calls for “3 reps with 2 RIR,” this means you *could* complete 5, but stop at 3)
Remember that it’s still progress if you REPEAT the prior weeks’ performance, but do it better!
It’s also worth noting that the percentages associated with the backoff sets will increase gradually over time; but even if the percentage stayed the same, progress would still occur as dictated by improvement on the top set.
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
Reps performed with STOP briefly on ground, providing time to reset and ensure optimal movement
pattern
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
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B. Weighted Pull-ups (@21X0) (Scaling below)
21X0 = 1-sec pause at bottom (full hang position)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
(Remember to take 90% of the total: BW + added weight)
SCALING:
Weighted “negatives” (lowers)
4 sets of 3 Reps
Use heaviest weight to start, and lower weight set to set as needed to ensure QUALITY
***Prioritize the portion of the movement where you STRUGGLE the most. Really make sure you take 3-4 seconds to lower through that top part of the rep (and obviously keep control throughout the entire lowering process) (total time should be around 5-6 seconds per rep)
If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep, then use:
Machine-Assisted Pull-ups
Rack Pull-ups (foot assisted)
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C. Single-Leg Barbell RDL OR Smith Machine Single-Leg RDL
Reps 20-15-10 (per leg, increasing weight)
Start SUPER light and focus mostly on feeling the hamstrings and glutes working
Start with the WEAK leg, and rest as needed between legs to ensure quality
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D. Alternate Movements x 3 Rounds:
First round lighter then final two rounds with same challenging load
Rest 1-2 min between each movement
Barbell Hip Thrust OR Smith Machine Hip Thrusts (with or without band) x 10-15 Reps
One-Arm Machine Row OR One-Arm Cable Rows x 12-15 Reps PER ARM
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E. Alternate Movements x 2 Rounds:
Both rounds with challenging loading in rep range
Rest 1-2 min between each
EZ or Barbell Preacher Curls x 12-15 Reps
Alternating DB Hammer Curls x 16-24 Reps (8-12 per arm)
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Day 2 – Upper Body Push + Core
Part A and B repeat week to week. Track metrics
A. Pause Bench Press OR Pause Machine Chest Press (of choice)
(choose; stay consistent week to week)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (1 RIR)
Then 2 x 6-8 @ reduced weight (prob around 80% of top set)
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C. EMOM x 20 min Cable Circuit (alternating):
For all movements, choose weight for a set of 15-20 reps. Fatigue will accumulate quickly
One-Arm Cable Kickback x 10-12 Reps (weak arm)
One-Arm Cable Kickback x 10-12 Reps (strong arm)
Leaning Cable Lateral Raise x 10-12 Reps (weak arm)
Leaning Cable Lateral Raise x 10-12 Reps (strong arm)
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D. Superset Movements x 2 sets each:
Flat DB Flies OR Pec Fly Machine x 12-15 Reps
Decline and/or weighted Sit-ups x 10-15 Reps
Rest 2 min
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E. Superset Movements x 2 sets each:
Hang High Pulls or Smith Machine Upright Rows x 10-15 Reps
Barbell Ab Rollouts x 6-12 Reps
Rest 2 min
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Day 3 – REST DAY
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Day 4 – Full Lower Body (Quad focus) + Core
Part A and B repeat week to week. Track metrics
A. Back Squat
(choose LOW BAR or HIGH BAR and stay consistent week to week)
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
OR choose a machine version (with slightly higher target rep range)
Whatever choice you make, stay consistent week to week
Hack Squat OR Other Squat Machine of choice
Build to one top set of 6 Reps (with 1-2 RIR)
Then complete 2 sets of 6-8 Reps @ 85-90% of top set
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B. Choose Movement (stay consistent week to week)
5 sets of 6-10 Reps
Once you can achieve all 5 sets in the 8-10 range, add weight on just the first 2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 5 sets achieving the 8-10 rep range with the new loading, then repeat process
Weighted Hip Extensions
OR
45-Degree Hip Extension (add load as feasible)
OR
45-Degree Hip Extension + GHR finish (add load as feasible)
OR
Glute-Ham Raise (add load as feasible)
OR
Reverse Hyper (if available)
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C. Alternating Front-Rack Lunges (Walking if possible) x 3 sets
Start with a tough set of 24-30 steps (12-15 per leg)
Expect the reps to drop set to set
Rest 2-3 min between sets
+ Superset the FINAL SET ONLY with:
Front Squats (go directly into it after lunges) x Max Reps in 30 seconds
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D. 2 Rounds:
Rest minimally; only as needed to ensure quality reps (unbroken is not required)
30 V-ups (scale as Lying Leg Raises)
25 Calf Raises (deficit, BW)
20 Jumping Air Squats
15 Russian KBS (heavy)
10 Hanging Knee Raises (weighted as feasible)
Rest 3 min between rounds
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Day 5 – Full Upper Body
Parts A, B and C repeat week to week. Track metrics
A. Strict Overhead Press OR Machine Overhead Press (of choice)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 3 Reps (with 1-2 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 90% of top set
***If performing “machine Overhead Press” stay consistent week to week
Build to one top set of 6 Reps (with 1-2 RIR)
Then complete 2 sets of 6-8 Reps @ 85-90% of top set
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B. Strict Pendlay Row OR T-Bar Machine OR Hammer Strength Row
(choose one and stay consistent week to week)
4 sets of 6-10 Reps
Once you can achieve all 4 sets in the 8-10 range, add weight on just the first 1-2 sets. Over the next couple weeks, match that loading on the other sets. Work towards all 4 sets achieving the 8-10 rep range with the new loading, then repeat process
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C. Weighted Dips (or scaled with Assisted Dip Machine)
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to one top set of 4-7 Reps (with 1-2 RIR)
Then complete 3 sets of 10-20 Reps (BW only, or assisted as needed)
The goal will be to increase the Reps OR LOADING on the first set, and potentially the total number of reps achieved with BW each week (sometimes avoiding HARDEST set in the beginning will leave you fresh and have more to offer the last set)
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D. Alternate Movements x 2 sets each:
Rest 1-2 min between sets
Complete FIRST set lighter at top of rep range, and second set heavier towards bottom of rep range
Straight Arm Pulldowns x 12-20 Reps
Machine-Assisted Pull-ups x 12-20 Reps
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E. Alternate Movements x 2 sets each:
Both challenging sets; Rest 1-2 min between movements
One-Arm DB Bench Press (alternating) x 12-16 Reps (6-8 per arm)
EZ or BB Curls (with shoulder elevation) x 10-15 Reps
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Day 6 – OPTIONAL Conditioning
A. AMRAP 2 min (Rest 3 min) x 3 sets:
10 Burpee DB Squat Cleans
Max Shuttle Runs in remaining time (30ft or 10m each way)
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B. 3 Rounds, where each round must be the same pace as the other rounds
For those without Rower access, Run 1.5 miles (2400m) at consistent/steady pace throughout
30/20 Cal Row (male/female)
Run 400m
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C. Walk 15-20 min slow recovery
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