kupdf.com_kizen-16-week-powerbuilding.pdf

16 WEEK - Powerbuilding WEEK 1: Foundation Movement Superset x2

DB Shoulder Press Wide Grip Pulldown     1 Superset x2     Y Cable Row     A     D Cable Tricep Pushdown

DB Lateral Raise Superset x2

DB French Press   Ha H ammer Curl Movement     2 Deficit Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x2

  Cl C lose Grip Pulldown

    3     Y Skull Crusher     A Superset x2     D

Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl

Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x2

Barbell Rows

    5     Y Rope Tricep Pushdown     A Superset x2     D

Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

2 2 2 2 2 2 2

12 12 12 12 12 12 12

-

8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

55% 60% 60% 40%

-

Sets

Reps

%1RM

RPE

2 2 2 2 2

8 8 8 8 8

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

5 5 5 5

70% 70% 70%

8 -

Sets

Reps

%1RM

RPE

2 2 2 2 2

15 15 15 15 15

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

7 7 7 3 7 45 sec

55% 50% 55% 65% -

10 -

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16 WEEK - Powerbuilding WEEK 2 Movement Superset x2

DB Shoulder Press Wide Grip Pulldown     1 Superset x2     Y   Cable Row     A     D Cable Tricep Pushdown

DB Lateral Raise Superset x2

DB French Press   Hammer Curl Movement     2 Deficit Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x2

Close Grip Pulldown     3     Y Skull Crusher     A Superset x2     D

Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Movement

    4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x2

Barbell Rows     5     Y Rope Tricep Pushdown     A Superset x2     D

Chin Up (Use assistance if needed) Decline Tricep Extension Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

2 2 2 2 2 2 2

12 12 12 12 12 12 12

-

8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

57.5% 62.5% 62.5% 42.5%

-

Sets

Reps

%1RM

RPE

2 2 2 2 2

8 8 8 8 8

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

5 5 5 5

72.5% 72.5% 72.5%

8 -

Sets

Reps

%1RM

RPE

2 2 2 2 2

15 15 15 15 15

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

7 7 7 3 7 45 sec

57.5% 52.5% 52.5% 67.5% -

10 -

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16 WEEK - Powerbuilding WEEK 3 Movement Superset x2

DB Shoulder Press Wide Grip Pulldown     1 Superset x2     Y   Cable Row     A     D Cable Tricep Pushdown

DB Lateral Raise Superset x2

DB French Press Hammer Curl Movement     2 Deficit Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x2

Close Grip Pulldown     3     Y   Skull Crusher     A Superset x2     D

Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl Movement

    4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x2

  Barbell Rows     5     Y Rope Tricep Pushdown     A Superset x2     D

Chin Up (Use assistance if needed) Decline Tricep Extension   Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

2 2 2 2 2 2 2

12 12 12 12 12 12 12

-

8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

60% 65% 65% 45%

-

Sets

Reps

%1RM

RPE

2 2 2 2 2

8 8 8 8 8

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

5 5 5 5

75% 75% 75%

8 -

Sets

Reps

%1RM

RPE

2 2 2 2 2

15 15 15 15 15

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

7 7 7 3 7 45 sec

60% 55% 55% 70% -

10 -

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16 WEEK - Powerbuilding WEEK 4 Movement Superset x2

DB Shoulder Press Wide Grip Pulldown     1 Superset x2     Y   Cable Row     A     D   Cable Tricep Pushdown

DB Lateral Raise Superset x2

DB French Press Hammer Curl Movement     2 Deficit Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x2

Close Grip Pulldown

    3     Y   Skull Crusher     A Superset x2     D

Chest Supported Row One Arm Cable Tricep Pushdown Barbell Curl

Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x2

  Barbell Rows     5     Y Rope Tricep Pushdown     A Superset x2     D

Chin Up (Use assistance if needed)   Decline Tricep Extension   Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

2 2 2 2 2 2 2

12 12 12 12 12 12 12

-

8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

62.5% 67.5% 67.5% 47.5%

-

Sets

Reps

%1RM

RPE

2 2 2 2 2

8 8 8 8 8

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

5 5 5 5

77.5% 77.5% 77.5%

8 -

Sets

Reps

%1RM

RPE

2 2 2 2 2

15 15 15 15 15

-

8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

7 7 7 3 7-10 45 sec

62.5% 57.5% 57.5% 72.5% -

8 -

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16 WEEK - Powerbuilding WEEK 5 Movement Superset x4

DB Shoulder Press Close Grip Pulldown Superset x4

  DB Row

    1     Y French Press     A DB Lateral Raise     D Superset x4

DB Skull Crusher DB Curl Superset x4

Rope Tricep Pushdown   Barbell Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Wide Grip Pulldown   JM Press     3 Superset x4     Y Barbell Row     A     D One Arm Cable Tricep Pushdown

Hammer Curl Superset x4

Machine Row   Preacher Curl Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Chest Supported Row Barbell Skull Crusher     5 Superset x4     Y Pullup (Use assistance if needed)     A     D Incline DB Tricep Extension

DB Hammer Curl Superset x 4

Close Grip Pushups Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts

Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

15 15 15 15 15 15 15 15 15

-

8 8 8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

8 8 8 8

55% 65% 65% 45%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

10 10 10 10 10 10 10

-

9 9 9 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

4 4 5-8 4

72.5% 72.5% 72.5%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

12 12 12 12 12 10-15 12

-

9 9 9 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

5 5 5 2 7-10 45 sec

65% 55% 65% 65% -

9 -

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16 WEEK - Powerbuilding WEEK 6 Movement Superset x4

DB Shoulder Press Close Grip Pulldown Superset x4

  DB Row

    1     Y French Press     A DB Lateral Raise     D Superset x4

DB Skull Crusher DB Curl Superset x4

Rope Tricep Pushdown   Barbell Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Wide Grip Pulldown JM Press     3 Superset x4     Y Barbell Row     A     D One Arm Cable Tricep Pushdown

Hammer Curl Superset x4

Machine Row Preacher Curl Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Chest Supported Row Barbell Skull Crusher     5 Superset x4     Y Pullup (Use assistance if needed)     A     D Incline DB Tricep Extension

DB Hammer Curl Superset x 4

  Close Grip Pushups   Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts

Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

15 15 15 15 15 15 15 15 15

-

8 8 8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

8 8 8 8

57.5% 67.5% 67.5% 47.5%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

10 10 10 10 10 10 10

-

8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

4 4 5-8 4

75% 75% 75%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

12 12 12 12 12 10-15 12

-

9 9 9 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

5 5 5 2 7-10 45 sec

67.5% 57.5% 67.5% 67.5% -

9 -

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16 WEEK - Powerbuilding WEEK 7 Movement Superset x4

DB Shoulder Press   Close Grip Pulldown Superset x4

  DB Row

    1     Y French Press     A DB Lateral Raise     D Superset x4

DB Skull Crusher DB Curl Superset x4

Rope Tricep Pushdown   Barbell Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Wide Grip Pulldown JM Press     3 Superset x4     Y Barbell Row     A     D One Arm Cable Tricep Pushdown

  Hammer Curl Superset x4

Machine Row   Preacher Curl Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Chest Supported Row Barbell Skull Crusher     5 Superset x4     Y Pullup (Use assistance if needed)     A     D Incline DB Tricep Extension

DB Hammer Curl Superset x 4

Close Grip Pushups   Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts

Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

15 15 15 15 15 15 15 15 15

-

8 8 8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

8 8 8 8

60% 70% 70% 50%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

10 10 10 10 10 10 10

-

8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

4 4 5-8 4

77.5% 77.5% 77.5%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

12 12 12 12 12 10-15 12

-

9 9 9 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

5 5 5 2 7-10 45 sec

70% 60% 70% 70% -

9 -

Journal

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16 WEEK - Powerbuilding WEEK 8 Movement Superset x4

DB Shoulder Press Close Grip Pulldown Superset x4

DB Row

    1     Y   French Press     A DB Lateral Raise     D Superset x4

DB Skull Crusher DB Curl Superset x4

Rope Tricep Pushdown Barbell Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Wide Grip Pulldown JM Press     3 Superset x4     Y Barbell Row     A     D One Arm Cable Tricep Pushdown

  Hammer Curl Superset x4

  Machine Row Preacher Curl Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Chest Supported Row Barbell Skull Crusher     5 Superset x4     Y Pullup (Use assistance if needed)     A     D Incline DB Tricep Extension

DB Hammer Curl Superset x 4

  Close Grip Pushups Cable Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

15 15 15 15 15 15 15 15 15

-

8 8 8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

8 8 8 8

62.6% 72.5% 72.5% 52.5%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

10 10 10 10 10 10 10

-

8 8 8 9 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

4 4 5-8 4

80% 80% 80%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

12 12 12 12 12 10-15 12

-

9 9 9 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

5 5 5 2 7-10 45 sec

72.5% 62.5% 72.5% 72.5% -

9 -

Journal

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16 WEEK - Powerbuilding WEEK 9: Deload Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown   Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

  Barbell Curl Superset x4

DB Row Preacher Curl Movement     4 Squat     Y Close Grip Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Barbell Row   Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

5 5 5 5-8

65% 65% 65% 45%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 8 8 8 8 10

Sets

Reps

%1RM

RPE

5 5 3 5

2 2 5-8 2

80% 80% 80%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

4 4 4 2 7-10 45 sec

70% 70% 70% 80% -

8 -

Journal

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Journal

16 WEEK - Powerbuilding WEEK 10: Strength Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown   Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

Barbell Curl Superset x4

DB Row Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

4 4 4 3

5 5 5 5-8

67.5% 67.5% 67.5% 47.5%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 8 8 8 8 10

Sets

Reps

%1RM

RPE

5 5 3 5

2 2 5-8 2

82.5% 82.5% 82.5%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

4 4 4 5 3 3

4 4 4 2 7-10 45 sec

72.5% 72.5% 72.5% 82.5% -

8 -

Journal

Journal

Journal

Journal

Journal

Journal

16 WEEK - Powerbuilding WEEK 11 Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown   Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

Barbell Curl Superset x4

  DB Row Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

  Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

  Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 8 9 9

Sets

Reps

%1RM

RPE

5 5 5 3

5 5 5 5-8

70% 70% 70% 50%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 8 8 8 9 10

Sets

Reps

%1RM

RPE

5 5 3 5

2 2 5-8 2

85% 85% 85%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

5 5 5 5 3 3

4 4 4 2 7-10 45 sec

75.0% 75.0% 75.0% 85.0% -

8 -

Journal

Journal

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Journal

16 WEEK - Powerbuilding WEEK 12: Strength Peak Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press   Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

Barbell Curl Superset x4

DB Row Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 8 9 9

Sets

Reps

%1RM

RPE

2 2 2 3

5 5 5 5-8

72.5% 72.5% 72.5% 50%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 8 8 8 9 10

Sets

Reps

%1RM

RPE

5 5 3 5

2 2 5-8 2

87.5% 87.5% 87.5%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

4 4 4 2 7-10 45 sec

77.5% 77.5% 77.5% 87.5% -

8 -

Journal

Journal

Journal

Journal

Journal

Journal

16 WEEK - Powerbuilding WEEK 13: Foundation Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press   Hammer Curl Superset x4

  DB Tricep Extension DB Supinated Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

Barbell Curl Superset x4

  DB Row   Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts

Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 8 8 8

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

55% 65% 65% 45%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 8 8 8 9 10

Sets

Reps

%1RM

RPE

3 3 3 3

6 6 5-8 6

72.5% 72.5% 72.5%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

8 8 8 3 7-10 45 sec

65% 55% 65% 65% -

8 -

Journal

Journal

Journal

Journal

Journal

Journal

16 WEEK - Powerbuilding WEEK 14 Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press   Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

Barbell Curl Superset x4

DB Row Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts

Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

57.5% 67.5% 67.5% 47.5%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 9 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 3

6 6 5-8 6

75% 75% 75%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

8 8 8 3 7-10 45 sec

67.5% 57.5% 67.5% 67.5% -

8 -

Journal

Journal

Journal

Journal

Journal

Journal

16 WEEK - Powerbuilding WEEK 15 Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

  Barbell Curl Superset x4

DB Row Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

8 8 8 8 8 8 9 9 9

Sets

Reps

%1RM

RPE

3 3 3 3

10 10 10 10

60% 70% 70% 50%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

8 8 9 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 3

6 6 5-8 6

77.5% 77.5% 77.5%

8 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

8 8 8 9 9 9 10

Sets

Reps

%1RM

RPE

3 3 3 5 3 3

8 8 8 3 7-10 45 sec

70% 60% 70% 70% -

8 -

Journal

Journal

Journal

Journal

Journal

Journal

16 WEEK - Powerbuilding WEEK 16 Movement Superset x4

DB Shoulder Press Wide Grip Pulldown Superset x4

Cable Row

    1     Y Cable Tricep Pushdown     A DB Lateral Raise     D Superset x4

DB French Press Hammer Curl Superset x4

DB Tricep Extension DB Supinated Curl Movement     2 Pause Deadlift     Y Squat     A     D Bench

Stiff Leg Deadlift Movement Superset x4

Close Grip Pulldown Skull Crusher     3 Superset x4     Y Chest Supported Row     A     D One Arm Cable Tricep Pushdown

  Barbell Curl Superset x4

DB Row   Preacher Curl Movement     4 Squat     Y Bench     A     D Incline Bench

Overhead Press Movement Superset x4

  Barbell Row Rope Tricep Pushdown     5 Superset x4     Y Chin Up (Use assistance if needed)     A     D Decline Tricep Extension

Cable Curl Superset x 4

  Dips DB Incline Curl Movement

Squat     6 Pause Squat     Y Bench     A     D Deadlifts Hamstring Curl / Glute Ham Raise Planks

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4 4 4

12 12 12 12 12 12 12 12 12

-

9 9 9 9 9 9 9 9 9

Sets

Reps

%1RM

RPE

4 4 4 4

10 10 10 10

60% 70% 70% 50%

-

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

8 8 8 8 8 8 8

-

9 9 9 9 9 9 10

Sets

Reps

%1RM

RPE

4 4 4 4

6 6 5-8 6

77.5% 77.5% 77.5%

9 -

Sets

Reps

%1RM

RPE

4 4 4 4 4 4 4

15 15 15 15 15 15 15

-

9 9 9 9 9 9 10

Sets

Reps

%1RM

RPE

4 4 4 5 3 3

8 8 8 3 7-10 45 sec

70% 60% 70% 72.5% -

9 -

Journal

Journal

Journal

Journal

Journal

Journal