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12 week powerbuilding cycle

Posted by David HENSLER on

12 week powerbuilding cycle

Highlights -

Split- optional 5 day
Day 1- Squat / legs
Day 2- bench/ chest
Day 3- Military press/ shoulders 
Day 4- deadlift/ Back
**Day 5- optional c.g bench/ arms


Lifter notes -
**All military pressing* is by feel, not weight.**

- also may substitute any accessory you are not able to do due to pain,  mobility,  ability,  etc. For something else that targets the same muscle



_____________________________
Phase 1- 8s

Week 1- 
Day 1 
Squat 5x8 @ 72.5%
Front squat 3x8,6,5
Leg press 4x10,12,15,20
Leg extension 3x12-15
Leg curl 3x12-15

Day 2
Bench 5x8 @ 72.5%
Incline db/bb bench 4x8-10
Flat db bench  4x8-10
Fly variation 4x10-15
Skull crushers 4x12,10,8,6
Tricep extension 3x10-12

Day 3
Military press (barbell) 5x8* 
Chest supported row 4x8-10
Front raises 3x10-12
Side raises 3x12-15
Rear fly 3x12-15


Day 4
Deadlift 5x8 @ 72.5%
Db/bb row 4x12,10,8,6
Lat pulldown 4x10-12
Seated row/t bar row 3x8-10
Reverse hyper 3x15

Day 5*
Close grip bench 5x8 @ 77% of bench weight 
3-4 tricep exercises
3-4 bicep exercises
________________________

Week 2-
Day 1
Squat 4x8 @ 75%
Front squat 3x8,6,5
Leg press 4x8,10,12,15
Leg curl 3x15
Leg extension 3x12


Day 2 
Bench 4x8 @ 75%
Incline db/bb bench 4x8-10
Flat db bench 4x8-10
Fly variation 4x10-12
Skull crushers 4x12,10,8,6
Tricep extension 3x10-12


Day 3
Military press (barbell) 4x8*
Chest supported row 4x8-10
Front raises 3x10-12
Side raises 3x12-15
Rear fly 3x12-15
 
Day 4
Deadlift 4x8 @ 75%
Db/bb row 4x12,10,8,6
Lat pulldown 4x10-12
Seated row/t bar row 3x8-10
Reverse hyper 3x15


Day 5*
Close grip bench 4x8 @ 77% of bench weight 
3-4 tricep exercises
3-4 bicep exercises

______________________

Week 3-
Day 1
Squat  3x8 @ 77%
Front squat 3x8,6,5
Leg press 4x8,10,12,15
Leg extension 3x15
Leg curl 3x12

Day 2
Bench 3x8 @ 77%
Incline db/bb bench 4x8-10
Flat db bench 4x8-10
Fly variation 4x10-12
Skull crushers 4x12,10,8,6
Tricep extension 3x12-15

Day 3
Military press (barbell) 3x8*
Chest supported row 4x8-10
Front raises 3x10-12
Side raises 3x12-15
Rear fly 3x12-15


Day 4
Deadlift 3x8 @ 77%
Db/bb row 4x12,10,8,6
Lat pulldown 4x10-12
Seated row/t bar row 3x8-10
Reverse hyper 3x15

Day 5*
Close grip bench 3x8 @ 77% of bench weight 
3-4 tricep exercises
3-4 bicep exercises

__________________

Week 4-
Day 1
Squat 2x8 @ 80%
Front squats 4x8,6,5,3
Leg press 4x15,12,10,8
Leg curl 3x12
Leg extension 3x15

Day 2
Bench 2x8 @ 80%
Incline db/bb bench 4x10,8,6,5
Flat db press 4x10,8,8,6
Fly variation 4x10-12
Skull crushers 4x15,12,10,8
Tricep extension 3x10-12


Day 3 
Military press (barbell) 2x8*
Chest supported row 4x8-12
Front raises 3x10-12
Side raises 3x12-15
Rear fly 3x12-15

Day 4
Deadlift 2x8 @ 80%
Db/bb row 5x12,10,8,6,5
Lat pulldown 4x10-12
Seated row/ t bar row 3x8-10
Reverse hyper 3x15

Day 5*
Close grip bench 2x8 @ 77% of bench weight 
3-4 tricep exercises
3-4 bicep exercises
_______________________________________
Phase 2- 5s

Week 5- 
Day 1 
Squat 5x5 @ 75% 
Front squat 4x8,6,5,3 
Leg press 4x15,12,10,8
Leg curl 4x12-15

Day 2
Bench 5x5 @ 75%
Incline db/bb bench 4x8-10
Flat db bench 4x8-10
Tricep extension 4x10-12
Tricep pushdown 4x12-15

Day 3
Military press  (dumbbell) 5x5*
Upright row 3x8-10
Side raises 3x12-15
Face pulls 3x12-15

Day 4
Deadlift 5x5 @ 75%
Straight leg/ Romanian deadlift 3x6-10
Db/bb row 3x12,10,8
Lat pulldowns 4x8,10,12,15
Reverse hyper 3x15


Day 5*
Close grip bench 5x5 @ 75% bench weight 
3-4 tricep exercises
2-3 bicep exercises

___________________


Week 6-
Day 1
Squat 4x5 @ 80%
Front squat 4x8,6,5,3
Leg press 4x8,10,12,15
Leg extension 4x12-15

Day 2
Bench 4x5 @ 80%
Incline db/bb bench 4x8-10
Flat db press 4x8-10
Tricep extension 4x10-12
Tricep pushdowns 4x12-15

Day 3 
Military press (dumbbell) 4x5*
Upright row 4x8-10
Side raises 4x12-15
Face pulls 3x15-20

Day 4
Deadlift 4x5 @ 80%
Straight leg/ Romanian deadlift 
Db/bb row 4x6,8,10,12
Lat pulldown 4x10-12
Reverse hyper 3x15

Day 5*
Close grip bench 4x5 @ 75% of bench weight 
3-4 tricep exercises 
2-3 bicep exercises 


______________________

Week 7-
Day 1
Squat 3x5 @  82.5% 
Front squat 4x8,6,5,3
Leg press 4x8,10,12,15
Leg curl 3x12-15

Day 2
Bench 3x5 @ 82.5%
Incline db/bb press 4x10,8,8,6
Flat db press 4x10,8,8,6
Tricep extension 3x12-15
Tricep pushdowns 3x10-12

Day 3
Military press (dumbbell) 3x5*
Upright row 4x8-10
Side raises 4x10-12
Face pulls 3x12-15

Day 4-
Deadlift 3x5 @ 82.5%
Straight leg/Romanian deadlift 3x6-10
Db/bb row 4x12,10,8,6
Lat pulldown 4x10-12
Reverse hyper 3x15

Day 5*
Close grip bench 3x5 @ 77% of bench weight 
3-4 tricep exercises 
2-3 bicep exercises 

_____________________

Week 8-
Day 1
Squat 2x5 @ 85%
Front squat 5x8,6,5,3,2
Leg press 4x15,12,10,8
Leg leg extension 4x12-15

Day 2
Bench 2x5 @ 85%
Incline db/bb bench4x10,8,6,5
Flat db press 4x10,8,6,5
Tricep extension 4x8-12
Tricep pushdowns 4x10-15


Day 3
Overhead press 2x5*
Upright row 4x8-10
Side raises 4x10-12
Face pulls 3x12-15

Day 4
Deadlift 2x5 @ 85%
Straight leg/Romanian dl 3x10,8,6
Db/bb row 4x10,8,8,6
Lat pulldowns 4x10-12
Reverse hyper 3x15

Day 5*
Close grip bench 2x5 @ 80% of bench weight 
3-4 tricep exercises 
2-3 bicep exercises 


________________________________________


Phase 3- 3s

Week 9-

Day 1 
Squat 5x3 @ 85% 
Pause squat 3x6,5,3
Front squat 3x8,6,5 
Leg extensions 5x12,10,8,6,5

Day 2
Bench 5x3 @ 85%
Flat db press 4x5,6,8,10
Incline db/bb press 4x5,6,8,10
Skull crushers 4x12,10,8,6
Tricep pushdowns 4x12-15

Day 3
Over head press 5x3*
Rear fly 3x10-15
Front raises 3x12-15
Chest supported row 3x10-12

Day 4 
Deadlift 5x3 @ 85%
Romanian deadlift 3x6-8
Db/bb row 4x10,8,6,5
Good mornings 4x12,10,8,6
Reverse hyper 3x15

Day 5*
Close grip bench 5x3 @ 80% of bench weight 
3-4 tricep exercises
3-4 bicep exercises 

__________________


Week 10-
Day 1
Squat 4x3 @ 87% 
Pause squat 4x8,6,5,3
Leg press 4x8,10,12,15
Leg curl 3x10-12

Day 2
Bench 4x3 @ 87%
Flat db press 4x10,8,6,5
Incline db/bb press 4x10,8,6,5
Tricep extension 4x10-12
Skull crushers 4x6,8,10,12


Day 3
Overhead press 4x3*
Chest supported row 4x8-12
Side raises 3x10-12
Face pulls 3x12-15


Day 4
Deadlift 4x3 @ 87%
Db/bb row 4x10,8,6,5
Good mornings 4x6,8,8,10
Seated row 4x10-12

Day 5*
Close grip bench 4x3 @ 77% bench weight 
3-4 tricep exercises 
2-3 bicep exercises  

__________________

Week 11-
Day 1
Squat 3x3 @ 90%
Pause squat 3x5,3,1
Front squat 3x3,5,8
Leg extension 4x8-12

Day 2
Bench 3x3 @ 90%
Flat db press 4x6,6,8,8
Incline db/bb press 4x6,6,8,8
Skull crushers 4x10,8,6,5
Tricep pushdown 4x10-12

Day 3
Overhead press 3x3*
Rear fly 3x8-10
Front raises 3x10-12
Side raises 3x12-15


Day 4
Deadlift 3x3 @ 90%
Db/bb row 4x6,8,10,12
Lat pulldowns 4x10-12
Seated row 4x10-12
Good mornings 3x12,10,8

Day 5*
Close grip bench 3x3 @ 75% bench weight 
3-4 tricep exercises 
3-4 bicep exercises 


__________________


Week 12-
Day 1
Squat 3x3 @ 92% 
Pause squat 3x3
Leg curl 3x12
Leg extension 3x12

Day 2
Bench 3x3 @ 92%
Flat db press 4x8,6,5,3
Incline db/bb press 4x8,6,5,3
Tricep pushdown 4x12-15

Day 3 
Overhead press 5x3*
Side raises 3x10-12
Front raises 3x12-15
Rear fly 3x12-15

Day 4
Deadlift 3x3 @ 92%
Db/bb row 4x12,8,6,5
Seated row 4x6,8,10,12
Lat pulldown 4x12,10,8,6
Reverse hyper 3x12

Day 5*
Close grip bench 3x3 @ 75% of bench 2
3-4 tricep exercises 
2-3 bicep exercises 
***

Muscle & Mirth / Garage Gym Powerlifting strongly recommends that you consult with your physician before beginning any exercise program.

You should be in good physical condition and be able to participate in the exercise.

Muscle & Mirth / Garage Gym Powerlifting is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Muscle & Mirth / Garage Gym Powerlifting and its affiliates from any and all claims or causes of action, known or unknown.

 

1 comment


  • This is an awesome resource! How nice of you to offer a training plan!

    Linds on

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