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This is Week 1 of the Powerbuilding 2.0 Training cycle. Please read the linked Blog to learn more about the current programming.
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 (80% 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 (80% 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)
Unweighted Rack Pull-ups
Leg in front Rack Pull-ups (no elevation)
Foot-Assisted Pull-ups
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C. Superset x 3 sets each:
First set warm-up
Then 2 tough work sets
Prone DB Row x 8-15 Reps
“At Home” Leg Curl Variation (See videos) x 8-15 Reps
Rest 2-3 min
“At Home” Leg Curl Options:
Hamstring Walkouts (scaled option)
Gliding Leg Curls (with Rings/TRX)
Gliding Leg Curls (with barbell)
Hamstring Curls on Rower
Slider Leg Curls (Slider = skateboard, towel, socks, etc…)
DB Leg Curls
Stability Ball Leg Curls
Rings/TRX Leg Curls
Banded Leg Curls
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D. 4 Rounds:
light weight, unbroken sets, minimal rest, focus on mind-muscle connection (MMC)
Incline DB Curls x 10-15 Reps
Incline Prone Rear Delt Flies x 12-20 Reps
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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 (80% 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 80% of 5-rep set)
Rest 1-2 min b/w each
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C. 3 Rounds:
Use same weight for all exercises
15-20 Reps DB Lateral Raise (no loss of tension at bottom)
10-15 Reps DB Upright Rows
10-15 Reps DB Overhead Press
Rest 2 min after each round
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D. Alternate Movements x 2 sets each:
First round lighter, then one heavier set each
One-Arm KB Tate Press x 8-15 reps per arm
Rest 1-2 min
Banded Pushdowns x 12-20 Reps
Rest 1-2 min
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E. 2 Rounds:
Each movement is for MAX REPS in 30 seconds
Tricep Push-ups (on barbell, or just narrow-grip on ground)
Rest 15s
V-ups (scale as Lying Leg Raises)
Rest 15s
Heavy Russian Twists (medball or DB)
Rest 1-2 min between rounds
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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 (80% 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 80% 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. DB Walking Lunges
Choose a weight that would provide a challenge for 20 Reps (10/leg)
Complete 50 Reps (25/leg) in as few sets as possible
Rest for 30 seconds anytime you need to rest or break a set
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D. “At Home” Leg Extension Variation (see videos)
1-2 warm-up sets
2 tough work sets x 8-12 Reps
Rest 1-2 min b/w sets
At Home Leg Extension Variations:
Sissy Squat (weighted as needed)
Scaled Sissy Squat
Bodyweight Leg Extension / Reverse Nordics
Scaled BW Leg Ext / Reverse Nodics – Band-assisted
Scaled BW Leg Ext / Reverse Nodics – Hand-assisted
DB Leg Extensions
Banded Leg Extensions
Banded Sissy / Leg Extension
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E. Superset x 2 sets each:
Hanging Oblique Knee Raise x 10-16 Reps (5-8/side)
Decline/GHD Sit-ups x 8-15 Reps
Rest 2 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 (80% 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 ~6 rep max weight for this week (3 RIR)
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C. Weighted Dips OR (weighted) Push-ups
Scale Push-ups with HAND ELEVATION (and gradually lower the height as you gain strength)
Build to set of 5 Reps (~3 reps from fail)
Rest a few minutes
3 sets of 8 Reps (at 80% of 5-rep set)
Rest 1-2 min b/w each
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D. DB Fly/Press Hybrid
1-2 warm-up sets
1 challenging set of 12-15 Reps
+ Immediately after the set…
Complete 3 additional sets with 15-20 sec rest b/w each
Goal for 4-8 Reps on each “mini set”
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E. Standing DB Curls
Use loading for ~20-Rep Max
Complete 60 Reps in as few sets as possible
Rest for 30 seconds anytime you need to rest or break a set
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Day 6 – OPTIONAL Conditioning
A. 40 Minutes:
Choose Bike, Row, Run or other cardio of choice
10 minutes progressing in difficulty
(like from slow walk to brisk walk or slow jog)
10 sets of:
30s on hard effort
30s slow/recovery effort
10 minutes steady effort (challenging but sustainable)
10 minutes of progressively decreasing effort
(the reverse of first 10 minutes)
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Day 7 – REST/Walk
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