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This is Week 4 of the Power Building Program.
Please read the PowerBuilding BLOG to learn about this training cycle
You should add a small amount of weight to the REPEATING movements, or look to increase a rep wherever possible this week! Since this is the FINAL WEEK before the DELOAD period, the perceived level of “effort” from each set, and the training session as a whole, should be at its highest.
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 can learn more about this process of increasing PERCEIVED EFFORT in this Instagram post
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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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. Bentover Row + RDL Complex (can also use Smith Machine if preferred)
One Rep = Bentover Row + stand + RDL + stand
5 sets of 5 Reps
First three sets increase weight, then final 2 sets at same heavier loading
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D. Single-Leg LANDMINE Hip Thrust OR Single-Leg SMITH Machine Hip Thrust
3 sets of 12-18 reps per glute (relatively light, try to rest mostly while opposite glute is working
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E. Alternate Movements x 3 sets each:
first set 10-15 reps lighter, then 2 sets of 10-15 reps heavier
DB Spider Curls x 10-15 Reps
Rest 30-60 seconds
DB Preacher “Hammer” Curls x 10-15 Reps
Rest 2 min
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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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% of top set
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B. Incline DB Bench Press
Build to one TOP set of 4-6 Reps (0-1 RIR)
Then 2 additional sets (with rest between):
10% less than top set for 4-6 Reps
20% less than top set till 0-1 RIR
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C. Superset Lateral/Rear Delts x 4 sets each:
KB Lateral Raise (DB’s if no available kettlebells) x 15-20 Reps
Lying Cable Face Pulls x 15-20 Reps
Rest 1-2 min
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D. Superset Movements x 3 sets each:
SEE VIDEO OF FULL SUPERSET COMPLEX
EZ or Barbell Tricep Extensions x 12-18 Reps
Close-Grip Bench Press (same weight/bar) x burnout/fatigue
Rest 2-3 min
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E. Superset Core/Chest Sequence x 2 Rounds:
Plank on Rings (or TRX) x 30-60 seconds
Cable Crossovers OR Machine Fly x 15-20 Reps
Plank on Rings (or TRX) x 50% of time from first set
Push-ups x Max Reps unbroken
(elevate hands if needed to ensure 6+ unbroken reps)
Rest 2-3 min as needed
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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 a solid 1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% 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 0-1 RIR)
Then complete 2 sets of 6-8 Reps @ 90-95% 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. Single-Leg Leg Press
Quickly find a tough weight for 15 Reps per leg
Rest a few minutes
Then complete 6-8 Reps “EMOM x 10 min” (alternating legs each min)
Use the same weight as the 15-rep set
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D. 2 Rounds:
Each round quickly; resting only to ensure quality movement with unbroken sets
STOP Leg Extensions x 10-15 Reps
Decline Sit-ups (weighted as desired) x 10-15 Reps
“Long-Stride” Walking Lunge (BW only) x 20-30 Reps (10-15 per leg)
Reverse Crunches x Max Reps in 60 seconds
Rest 2-3+ min between rounds
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E. Single-Leg Calf Raise
Reps 15-12-9 (first set just BW, then increasing load as feasible set to set)
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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 0-1 RIR)
*Top set should be heavier than prior week as RIR decreases
Then complete 3 sets of 2 reps @ 95% of top set
***If performing “machine Overhead Press” stay consistent week to week
Build to one top set of 6 Reps (with 0-1 RIR)
Then complete 2 sets of 6-8 Reps @ 90-95% 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 0-1 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 5 sets each:
Note that EVERYBODY should use assisted pull-ups for at least the first 2-3 sets, then you can switch to regular pull-ups or even add weight for the final set(s)
Strict Pull-ups and/or Machine-Assisted Pull-ups x Reps 25-20-15-10-5 (increasing difficulty)
Rest 1-2 min
DB Fly/Press Hybrid x 12-15 Reps between each set
Rest 1-2 min
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E. Standing Curl (EZ or BB)
Using weight that is approx for a “challenging” set of 12-15 Reps, complete:
EMOM x 5 Min – Reps 10-9-8-7-6 (decrease 1 rep each minute)
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Day 6 – OPTIONAL Conditioning
A. 5 Rounds:
20/15 Cal Row (male/female) OR (in absence of rower) 20 Shuttle Runs (30 ft each way)
Burpee Toes to Bar x Reps 10-8-6-4-2 (decrease 2 reps each round)
Box Jumps x Reps 10-8-6-4-2 (height of box increases 2-3’’ each round)
Box Jump Example:
10 reps at 28’’ and final 2-rep set at 39’’
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B. Running Intervals:
Increase effort/intensity as run distance decreases
Jog 800m
Walk 400m
Run 600m
Walk 400m
Hard Run 400m
Walk 400m
Run/Sprint 200m
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C. Walk 15-20 min slow recovery
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