12 WK Powerbuilding Pr

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ilding Program
LBS
KG
 HYPERTROPHY
CALCULATOR
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Height (inches)
Age

Your BMR 0

This is the amount of calories you would need

to consume if you were completely inactive.

Your Starting Calories 0

Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Reduced Calories 0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Increased Calories 0
 Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Increased Calories ++ 0
Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0

Increased Calories +++ 0

Protein (grams) 0
Carbs (grams) 0
Fat (grams) 0
Male

Female
 SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0

WEEK 1
Movement Sets Reps %1RM RPE
Legs Power
DAY 1

dl Deficit Deadlifts (1-2 Inches) 6 3 75%

sq Pause Squat 3 5 68%
Bulgarian Split Squat 3 8 8
Side Plank Each Side 3 45sec

Movement Sets Reps %1RM RPE

DAY 2

DL Push Power
SQ Facepull 3 25 8
bn Close Grip Bench Press 6 3 75%
OHP OHP Strict 5 5 70%
Skull Crusher 5 5-8 8
Tricep Pushdown 3 8 7

Movement Sets Reps %1RM RPE

Pull Power
DAY 3

Chinup(Add Weight If Needed) 3 5 8

Barbell Row 3 8 8
Wide Grip Pulldown 3 8 8
Barbell Curl 3 8 8
Hammer Curl 3 8 8

Movement Sets Reps %1RM RPE

SQ Lower Hypertrophy
Click To Choose Lift 3 12 7
DAY 4

BN Stiff Leg Deadlift 3 12 8

BN Walking Lunge 3 12 8
Superset The Following X4 4
Leg Curl 12 8
BN Leg Extension 12 8

Movement Sets Reps %1RM RPE

Upper Hypertrophy
 Superset The Following X3 3
DB Flat Bench 12 8
Close Grip Cable Row 12 8
Superset The Following X3 3
DB Incline 12 8
Chest Supported Row 15 8
DAY 5 Superset The Following X4 4
Standing DB Press 12 8
Lateral Raise 15 8
French Press 15 8
Superset The Following X3 3
DB Upright Row 15 8
Tricep Pushdown 15 8
Superset The Following X4 4
Face Pulls 30 8
DB Curl 12 8
Pushups 8
Leg Press
Front Squat
Safety Bar Squat
 WEEK 2 WEEK 3
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM
DAY 1

DAY 1
6 3 78% 6 3 80%
4 5 70% 5 5 73%
4 8 8 5 8
3 45sec 3 45sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 2

DAY 2
3 25 8 3 25
6 3 78% 6 3 80%
5 5 73% 5 5 75%
3 5-8 8 3 5-8
3 8 7 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 3

DAY 3

4 5 8 5 5
3 8 8 3 8
3 8 8 3 8
3 8 8 3 8
3 8 8 3 8

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 12 7 3 12
DAY 4

DAY 4

4 12 8 4 12
3 12 8 3 12
4 4
12 8 12
12 8 12

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

 4 5
12 8 12
12 8 12
4 4
12 8 12
15 8 15
DAY 5

DAY 5
4 4
12 8 12
15 8 15
15 8 15
3 3
15 8 15
15 8 15
4 4
30 8 30
12 8 12
8
EEK 3 WEEK 4
RPE LOAD Sets Reps %1RM RPE LOAD
DAY 1

6 3 83%
3 5 75%
8 3 8 8
3 45sec

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 2

8 3 25 8
6 3 83%
3 5 78%
8 3 5-8 8
7 3 8 7

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 3

8 3 5 8
8 3 8 8
8 3 8 8
8 3 8 8
8 3 8 8

RPE LOAD Sets Reps %1RM RPE LOAD

7 3 12 7
DAY 4

8 3 10 8
8 3 12 8
4
8 12 8
8 12 8

RPE LOAD Sets Reps %1RM RPE LOAD

 3
8 12 8
8 12 8
4
8 12 8
8 15 8

DAY 5
4
8 12 8
8 15 8
8 15 8
3
8 15 8
8 15 8
4
8 30 8
8 12 8
8 8
LBS
KG
 SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0

WEEK 5
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 3 80%
DAY 1

sq Squat 3 5 73%
dl Pause Deadlift 1 3 73%
dl Pause Deadlift 3 5 68%
Walking Lunges 3 8 8
Plank 3 60sec

Movement Sets Reps %1RM RPE

Push Power
DL Facepull 3 25 8
DAY 2

bn 3 Sec Pause Bench 1 3 80%

bn 3 Sec Pause Bench 5 3 75%
ohp OHP Strict 5 3 80%
DB French Press 5 8 8
Close Grip Pushups 3 8
DL
Movement Sets Reps %1RM RPE
Pull Power
DAY 3

DB Row 3 8 8
Pullup 3 8
Chest Supported Row 3 8 8
DB Curl 3 8 8
Preacher Curl 3 10 8

Movement Sets Reps %1RM RPE

Lower Hypertrophy
DAY 4

sq Tempo Squat (5 down, 5 up) 3 8 50%

dl Conv. or Trap Bar Deadlift 3 10 55%
Bulgarian Split Squat (Per Leg) 3 12 8
BN Walking Lunges (Per Leg) 3 15
BN
Movement Sets Reps %1RM RPE
 Upper Hypertrophy
Click To Choose Lift 3 10 8
Close Grip Pulldown 3 10 8
Superset The Following X3 3
DB Shoulder Press 10 8
DAY 5 Facepull 30 8
Superset The Following X3 3
Cable Fly 15
Pushups 15
Superset The Following X4 4
Facepull 30 8
Barbell Curl 12 8
Dips (Machine or Bodyweight) 15 8
Floor Press
Spoto Press
Leg Up Bench Pre
 WEEK 6 WEEK 7
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

1 3 83% 1 3 85%
DAY 1

DAY 1
4 5 75% 5 5 78%
1 3 75% 1 3 78%
4 5 70% 5 5 73%
3 8 8 3 8
3 60sec 3 60sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
DAY 2

DAY 2
1 3 83% 1 3 85%
5 3 78% 5 3 80%
5 3 83% 5 3 83%
3 8 8 3 8
3 8 3

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 3

DAY 3

4 8 8 5 8
4 8 5
3 8 8 3 8
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 4

DAY 4

4 8 53% 5 8 55%
4 10 55-60% 5 10 55-60%
3 12 8 3 12
3 15 3 15

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

 4 10 8 5 10
4 10 8 5 10
4 5
10 8 10
DAY 5

DAY 5
30 8 30
3 3
15 15
15 15
4 4
30 8 30
12 8 12
15 8 15
EEK 7 WEEK 8
RPE LOAD Sets Reps %1RM RPE LOAD

1 3 88%
DAY 1

3 5 80%
1 3 80%
3 5 75%
8 3 8 8
3 60sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
DAY 2

1 1 88%
5 3 83%
5 3 85%
8 3 8 8
8 3 8

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 3

8 3 8 8
8 3 8
8 3 8 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 4

3 8 58%
55-60% 3 10 55-60%
8 3 12 8
3 15

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 10 8
8 3 10 8
3
8 10 8

DAY 5
8 30 8
3
15
15
4
8 30 8
8 12 8
8 15 8
LBS
KG
 SQUAT 0
BENCH 0
DEADLIFT 0
OHP 0
WEIGHT 0

WEEK 9
Movement Sets Reps %1RM RPE
Legs Power
sq Squat 1 1 85%
DAY 1

sq Squat 6 2 83%
dl Deadlift 1 1 83%
dl Deadlift 5 2 80%
Leg Press or Bulgarian 3 8 8
Plank (Add Weight) 3 30sec

Movement Sets Reps %1RM RPE

DL Push Power
SQ Facepull 3 25 8
DAY 2

bn Bench 1 1 85%
bn Bench 8 2 83%
ohp OHP Strict 1 1 88%
ohp OHP Strict 6 2 83%
Dips 3 5 8
BN Tricep Pushdown 3 10 8
DL
Movement Sets Reps %1RM RPE
Pull Power
DAY 3

Barbell Row 3 6 8
Chin Up 3 8
Wide Grip Pulldowns 3 10 8
Hammer Curl 3 8 8
Cable Curl 3 10 8

Movement Sets Reps %1RM RPE

Lower Hypertrophy
DAY 4

sq Squat 3 8 60%
Click To Choose Lift 3 10 8
Superset The Following X3 3
Goblet Squat 12 8
BN Single Leg Hamstring Curl 15 8
BN
BN Movement Sets Reps %1RM RPE
Upper Hypertrophy
Superset The Following X3 3
bn Close Grip 8 55%
Chest Supported Row 12 8
Superset The Following X3 3
DAY 5
Dips 8 8
Close Grip Pulldowns 10 8
Lateral Raise 12 8
Superset The Following X3 3
Barbell Incline Press 12 8
Chest Fly 15 8
Superset The Following X3 3
DB Curl 12 8
DB Skullcrushers 12 8
Stiff Leg DL
Single Leg DB RD
Hip Thrust
 Movement Sets Reps %1RM RPE
DAY 2
DAY 3
DAY 4
5
DAY 6 DAY 5
 WEEK 10 WEEK 11
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

1 1 88% 1 1 90%
DAY 1

DAY 1
6 2 85% 6 2 88%
1 1 85% 1 1 88%
5 2 83% 5 2 85%
3 8 8 3 8
3 30sec 3 30sec

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

3 25 8 3 25
DAY 2

DAY 2
1 1 88% 1 1 90%
8 2 85% 8 2 88%
1 1 90% 1 1 93%
6 2 85% 6 2 88%
3 5 8 3 5
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 3

DAY 3

4 6 8 5 6
4 8 5
3 10 8 3 10
3 8 8 3 8
3 10 8 3 10

LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

DAY 4

DAY 4

4 8 63% 5 8 65%
4 10 8 5 10
3 3
12 8 12
15 8 15
LOAD Sets Reps %1RM RPE LOAD Sets Reps %1RM

4 5
8 55% 8 55%
12 8 12
4 5
DAY 5

DAY 5
8 8 8
10 8 10
12 8 12
3 3
12 8 12
15 8 15
3 3
12 8 12
12 8 12
EEK 11 WEEK 12
RPE LOAD Sets Reps %1RM RPE LOAD

1 1 93%
DAY 1

6 2 90%
1 1 90%
5 2 88%
8 3 8 8
3 30sec

RPE LOAD Sets Reps %1RM RPE LOAD

8 3 25 8
DAY 2

1 1 93%
5 2 90%
1 1 95%
5 2 90%
8 3 5 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 3

8 3 6 8
8 3 8
8 3 10 8
8 3 8 8
8 3 10 8

RPE LOAD Sets Reps %1RM RPE LOAD

DAY 4

3 8 68%
8 3 10 8
3
8 12 8
8 15 8
RPE LOAD Sets Reps %1RM RPE LOAD

3
8 55%
8 12 8
5
8 DAY 5 8 8
8 10 8
8 12 8
3
8 12 8
8 15 8
3
8 12 8
8 12 8
LBS
KG