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This is Week 4 of the Powerbuilding 2.0 Training cycle. NEXT WEEK IS DELOAD WEEK.
Please read the linked Blog to learn more about the current programming.
You’ll notice that there many of the REPEATING MOVEMENTS have “single reps” that are increasing in load week to week. This is about preparing the CNS (central nervous system) for the work ahead. Going HEAVIER than the work sets will make those weighs feel lighter as “backoff” sets.
Furthermore, these top singles create comfort and familiarity with the PROCESS of mentally preparing and addressing the bar for single rep sets. This should have positive correlation to setting a PR during testing weeks.
In general, it makes sense to begin each mesocycle with slightly less perceived effort, leaving 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 (before deload) is the most challenging.
This usually means starting movements at 1-4 reps from failure (depending on the movement), and then adding reps and/or weight week to week, so that you are training at technical failure for the final week before deload.
Look for the REPS IN RESERVE (RIR) designation next to each repeating movement.
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Day 1 – Lower Posterior and Upper Body Pull
Part A and B repeat week to week. Track metrics
A. Deadlift
(Sumo OR Trap Bar also acceptable)
Reset briefly on ground b/w reps
Build to single rep (at 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (90% of single rep)
Rest 2 min b/w each
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B. (weighted) Pull-ups OR Weighted “negatives” (lowers)
***Choose neutral, pronated, supinated, or rings, and stay consistent week to week
Build to single rep (at 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (90% of single rep)
Rest 2 min b/w each
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If you cannot yet perform Pull-up Lowers in 5-6 seconds per rep then use below scales.
If using below scales, follow rep scheme:
3 sets of 5-8 Reps (to technical failure)
Machine-Assisted Pull-ups
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Bentover Row + RDL Complex
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. Seated Leg Curl OR Lying Leg Curl
3 sets:
20-25 Reps to 3-4 RIR
15-20 Reps to ~2 RIR
12-15 Reps to 0 RIR
+ 3-4 “partial reps” (max effort) after failure of full ROM.
E. Alternate 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 Barbell Bench Press
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (90% of single rep)
Rest 2 min b/w each
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B. Incline DB “Anterior Delt” Press
Build to set of 5 Reps (0-1 rep from fail)
Rest a few minutes
3 sets of 4-8 Reps (at 90% of 5-rep set)
Rest 1-2 min b/w each
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C. Superset Movements x 4 sets each:
1 warm-up, then 3 work sets each
Dual Cable Lateral Raise OR Lateral DB “X” Raise x 10-15 Reps
Prone DB “Y Raise” OR Cable “Y-Raise” x 15-20 Reps (light)
Rest 2-3 min
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D. Superset Movements x 3 sets each:
SEE VIDEO OF FULL SUPERSET COMPLEX
EZ or Barbell Tricep Extensions x 10-15 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 single rep (at 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (90% of single rep)
Rest 2 min b/w each
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B. Weighted Hip Extension (variations below)
Build to set of 5 Reps (0-1 rep from fail)
Rest a few minutes
3 sets of 4-8 Reps (at 90% of 5-rep set)
Rest 1-2 min b/w each
Hip Extensions Variations:
45-degree
Horizontal/GHD
Home Hack (with barbell and box)
Home Hack (with barbell only)
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C. Single-Leg Leg Press
Quickly find a tough weight for 12-15 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 12-15 rep set
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D. 2 Rounds:
Each round quickly; resting only to ensure quality movement with unbroken sets
Leg Extensions (pause contraction) 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
Reps at 21X0 tempo, meaning 1-sec pause at bottom, and minimal or no pause at top of rep
Build to single rep (at 2-RM load; ~1 Rep from fail)
Rest a few minutes
3 sets of 2 Reps (90% of single rep)
Rest 2 min b/w each
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Reps 12-9-6-3 (starting start light and increasing each set)
The final set of 3 Reps should be a “3-RM” (final week before deload)
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (0-1 rep from fail)
Rest a few minutes
3 sets of 4-8 Reps (at 90% of 5-rep set)
Rest 1-2 min b/w each
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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
Flat DB Bench Press 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)
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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Day 7 – REST/Walk
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