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This is Week 1 of the SECOND MESOCYCLE in the Powerbuilding 2.0 Training cycle.
Please read the linked Blog to learn more about the current programming.
After DELOAD WEEK, recovery should be solid and ready to continue progressing.
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 5-RM load; ~4 Reps from fail)
Rest a few minutes
3 sets of 5 Reps (82.5% 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 5-RM load; ~4 Reps from fail)
Rest a few minutes
3 sets of 5 Reps (82.5% 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 (~3 reps from 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. 4 Rounds:
Build in weight first 2-3 Rounds, then 1-2 Rounds at heaviest loading
Rear-Foot Elevated DB RDL x 10-15 Reps (weak)
Rest 1 min
Repeat for strong leg
Rest 1 min
Prone DB Row x 12-20 Reps
Rest 2-3 min between rounds
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1 warm-up set, then:
2 x 10-12 Reps (heavier)
2 x 15-20 Reps (15-25% less)
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E. Single-Leg Calf Raise (DB in hand of working leg)
1 warm-up x 8-10 Reps
2 tough work sets x 8-12 Reps
(2-3s pause at deepest stretch on each rep)
Rest 30-60s between legs
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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 5-RM load; ~4 Reps from fail)
Rest a few minutes
3 sets of 5 Reps (82.5% 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 (~3 reps from fail)
Rest a few minutes
3 sets of 8 Reps (at 82.5% of 5-rep set)
Rest 1-2 min b/w each
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C. Strict Barbell Upright Rows OR Cable “Y-Raise”
Over 2-3 warm-up sets, build quickly to tough set of 8-10 Reps
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D. Superset Movements x 2 sets each:
Strict Barbell Upright Rows OR Cable “Y-Raise” x 15-20 Reps (30-40% less than top set)
Rest 15-20 seconds
DB Lateral Raises x 15+ Reps
Rest 2 min
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E. Cross Cable Tricep Pushdowns
1-2 warm-up sets to find a TOUGH set of 15-20 Reps
Rest 1-2 min
Then complete 5 sets of 8-12 Reps with 30-60 sec between sets;
Using same resistance as 15-20 rep set
+ Superset the FINAL SET ONLY with:
Cross Cable Overhead Tricep Extensions x 8-12 Reps
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F. One Round:
V-ups x Max Reps in 45 seconds (scale as Lying Leg Raises)
Superset Plank Hold x 45 seconds (add weight as feasible)
Rest 2 min
Heavy Russian Twists x 16-20 Reps (8-10 per side) (medball or DB)
Superset Plank Hold x 45 seconds (add weight as feasible)
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 single rep (at 5-RM load; ~4 Reps from fail)
Rest a few minutes
3 sets of 5 Reps (82.5% 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 (~3 reps from fail)
Rest a few minutes
3 sets of 8 Reps (at 82.5% 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. Hack Squat OR Leg Press
Over 2-3 warm-up sets, build to a challenging set of 15 Reps
Rest a few minutes
Then complete 8-10 Reps EMOM x 5-6 min @ same weight as top set
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D. 2 Rounds:
Hanging Oblique Knee Raise x 12-20 Reps (6-10/side)
Rest 15-20 sec (almost like a superset)
Decline Sit-ups x 8-12 Reps (add weight as feasible)
Rest 1 min
Seated Calf Raise (stretch/contract) x 12-18 Reps
Rest 1 min
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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 5-RM load; ~4 Reps from fail)
Rest a few minutes
3 sets of 5 Reps (82.5% 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 at ~5-6 rep max weight for this week (2-3 RIR)
(slightly heavier than top triple in week 1 of prior meso)
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C. Weighted Dips OR (weighted) Push-ups OR Assisted Dip Machine
Build to set of 5 Reps (~3 reps from fail)
Rest a few minutes
3 sets of 8 Reps (at 82.5% of 5-rep set)
Rest 1-2 min b/w each
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D. DB Fly/Press Hybrid
First 2 sets INCLINE: 1 x 15 (light/moderate) then 1 x 10-12 (heavy)
Next 2 sets FLAT: Use same weight as on Incline and try to match reps
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E. Heavy/Light Superset x 2 sets each:
You may need to decrease weight on second set of Standing Curls
Standing Curl (EZ or BB) x 6-8 Reps (keep form strict on heavy curls!)
Seated DB Curls x 15-20 Reps
Rest 2-3 min
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Day 6 – OPTIONAL Conditioning
A. AMRAP 20 min:
(with mandatory rest after each round)
100m Run with medball (carry however)
15 Wall-Balls
100m Farmers Carry (one KB/DB per hand)
5 Burpee DB Deadlifts
100m Sprint (with nothing added)
30-second Plank on medball
Rest EXACTLY 2 minutes
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B. 4 Rounds:
Bike 30 seconds at hard effort
Walk 200m recovery
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C. Walk 15-20 min slow recovery
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Day 7 – REST/Walk
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