THIS PROGRAM WILL TAKE YOUR BODY TO AN ENTIRE

LEVEL OF STRENGTH & MUSCLE BUILDING POTENTI

Hey what’s up guys and welcome to my 5 WEEK POWERBUILDING PROGRAM! This progra
designed to help you build some serious strength & muscle at the same time and you can do it wheth
beginner or an advanced athlete! This is because my program works off of your 1 REP MAX PERC
and as you go through the workouts you’ll be steadily increasing your weights each week. Then on
you’ll be retesting your 1 rep max on your squat, bench and deadlift so that you can rework your num
repeat the program again for another 5 weeks of gains!

If you’ve never tested your 1 REP MAX before, please download the program calendar and follow t
instructions on the “TESTING” tab. You can also use the 1 REP MAX CALCULATOR (link bel
quick reference as well.

Also, for each workout it’s of UTMOST IMPORTANCE to stay within the designated repetition ra
example, if the Dumbbell Bench Press calls for 4 sets of 8 – 10 reps and you cannot reach 8 reps on
the weight 10 - 20 pounds so you can stay within the rep range and vice versa. If you can reach 10 r
relative ease during the 4 sets, it’s your responsibility and obligation to increase the weight 10 - 20 p
is how you’ll track PROGRESSIVE OVERLOAD which is the gradual increase of stress placed up
during exercise training.

Train hard everyone and remember that if you ever have any questions you can always comment on
or post in the FORUMS!

ADDITIONAL NOTES
DROP SET: A drop set is performing multiple sets in a row (gradually lowering the weight 20 - 40lb
rest. For example, if the Dumbbell Bench Press calls for the first set to be a drop set, you will perfor
at the highest weight you can handle and then immediately grab a set of dumbbells 20 - 40lbs lighter
another 8 - 10 additional reps with no rest. Drop sets force blood into the muscle very quickly and ar
for cardiovascular endurance and all-around athletic performance.
SUPERSET(SS): A superset is when you switch between two movements without rest. For example
super set Dumbbell Curls with Dips by performing a set of curls and then a set of dips immediately a
resting. Similar to drop sets, super sets also force blood into the muscle very quickly and are a great
cardiovascular endurance and all-around athletic performance.

M = Movement.
 O AN ENTIRE NEW
NG POTENTIAL!!

OGRAM! This program was

nd you can do it whether you’re a
ur 1 REP MAX PERCENTAGES
each week. Then on week 5,
u can rework your numbers and

m calendar and follow the

CULATOR (link below) for a

esignated repetition range! For

annot reach 8 reps on set 3, lower
If you can reach 10 reps with
se the weight 10 - 20 pounds. This
ease of stress placed upon the body

n always comment on the workouts

ng the weight 20 - 40lbs) without

op set, you will perform 8 - 10 reps
bells 20 - 40lbs lighter and perform
cle very quickly and are a great tool
thout rest. For example, one can
t of dips immediately after without
uickly and are a great tool for
 POWERBUILDING 101: 5 WEEK CALENDAR
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
DAY 1 DAY 2 REST DAY 3 DAY 4 DAY 5 REST

WEEK 1 GLUTES, QUADS &

HAMSTRINGS
CHEST &
TRICEPS
BACK
SHOULDERS
& TRAPS
BICEPS
& TRICEPS
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DAY 6 DAY 7 REST DAY 8 DAY 9 DAY 10 REST

WEEK 2 GLUTES, QUADS &

HAMSTRINGS
CHEST &
SHOULDERS
BACK &
BICEPS
CHEST &
TRICEPS
FULL BODY
WORKOUT
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DAY 11 DAY 12 REST DAY 13 DAY 14 DAY 15 REST

WEEK 3 GLUTES, QUADS &

HAMSTRINGS
CHEST &
TRICEPS
BACK
SHOULDERS
& TRAPS
BICEPS
& TRICEPS
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DAY 16 DAY 17 REST DAY 18 DAY 19 DAY 20 REST

WEEK 4 GLUTES, QUADS &

HAMSTRINGS
CHEST &
SHOULDERS
BACK &
BICEPS
CHEST &
TRICEPS
FULL BODY
WORKOUT
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DAY 1 DAY 2 REST DAY 3 DAY 4 DAY 5 REST

RETEST SQUAT RETEST BENCH

WEEK 5 GLUTES, QUADS
& HAMSTRINGS
CHEST &
TRICEPS
RETEST DEADLIFT SHOULDERS
BACK & TRAPS
BICEPS
& TRICEPS

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 HOW TO TEST YOUR 1 R
First find your calculated 1 Rep MAX By clicking here: http://muscularstrength.com/Full-Worko

Once you calculate that number, use it for the following sets / rep ranges below!

ENTER YOUR NUMBERS! SQUAT

SET 1: 30% for 8 reps 0 8 reps - 30%
SET 2: 40% for 6 reps 0 6 reps - 40%
SET 3: 50% for 4 reps 0 4 reps - 50%
SET 4: 60% for 2 reps 0 2 reps - 60%
SET 5: 70% for 1 reps 0 1 reps - 70%
SET 6: 80% for 1 reps 0 1 reps - 80%

Once you've done your 80 percent for a single, you're ready to begin your attempts. Here's how you

ENTER YOUR NUMBERS! SQUAT

Attempt 1: 90 - 94% of current 1RM 0 1 reps - 94%
Attempt 2: 96 - 100% of current 1RM 0 1 reps - 100%
Attempt 3: 100 - 104% of current 1RM 0 1 reps - 104%
YOUR 1 REP MAX
rstrength.com/Full-Workout-Programs/One-Rep-Max-Calculator
BENCH
0 8 reps - 30%
0 6 reps - 40%
0 4 reps - 50%
0 2 reps - 60%
0 1 reps - 70%
0 1 reps - 80%
attempts. Here's how you'll load them:
BENCH
0 1 reps - 94%
0 1 reps - 100%
0 1 reps - 104%
DEADLIFT
0 8 reps - 30%
0 6 reps - 40%
0 4 reps - 50%
0 2 reps - 60%
0 1 reps - 70%
0 1 reps - 80%
DEADLIFT
0 1 reps - 94%
0 1 reps - 100%
0 1 reps - 104%