Original starter · 8 weeks
Five Day Powerbuilding
Get stronger on the big lifts and build muscle at the same time, with heavy top sets followed by bodybuilding work.
8weeks
5days a week
40sessions
694working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 85 | 58 | −32% |
|---|
| Total reps | 780 | 450 | −42% |
|---|
| Reps per set | 9.2 | 7.8 | −15% |
|---|
| Average RPE | 7.8 | 6.3 | −19% |
|---|
Week 1
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 6 | 72% | 03:00 |
|---|
| Leg press | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Leg curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Calf raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Hanging knee raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 6 | 72% | 03:00 |
|---|
| Barbell row | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Incline dumbbell press | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Lat pulldown | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Triceps pushdown | 3 × 12-15 | RPE 8 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 6 | 72% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 8 | 65% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Leg extension | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12-15 | RPE 8 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 6 | 72% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 3 × 8 | 65% | 02:30 |
|---|
| Pull-up | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Seated cable row | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Dumbbell curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 8 | 65% | 02:30 |
|---|
| Romanian deadlift | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Chest-supported dumbbell row | 3 × 8-10 | RPE 7.5 | 01:45 |
|---|
| Face pull | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Hammer curl | 3 × 12-15 | RPE 8 | 01:00 |
|---|
| Overhead triceps extension | 3 × 12-15 | RPE 8 | 01:00 |
|---|
Week 2
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 5 | 75% | 03:00 |
|---|
| Leg press | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Leg curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Calf raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging knee raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 5 | 75% | 03:00 |
|---|
| Barbell row | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Incline dumbbell press | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Lat pulldown | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Triceps pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 5 | 75% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 8 | 67% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Leg extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 5 | 75% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 3 × 8 | 67% | 02:30 |
|---|
| Pull-up | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Seated cable row | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dumbbell curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 8 | 67% | 02:30 |
|---|
| Romanian deadlift | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Chest-supported dumbbell row | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Face pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hammer curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Overhead triceps extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 3
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 4 | 78% | 03:00 |
|---|
| Leg press | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Leg curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Calf raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging knee raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 5 × 4 | 78% | 03:00 |
|---|
| Barbell row | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Incline dumbbell press | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Lat pulldown | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Triceps pushdown | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 5 × 4 | 78% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 8 | 70% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Leg extension | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Pallof press · Reps per side | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 5 × 4 | 78% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 3 × 8 | 70% | 02:30 |
|---|
| Pull-up | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Seated cable row | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dumbbell curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 8 | 70% | 02:30 |
|---|
| Romanian deadlift | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Chest-supported dumbbell row | 4 × 8-10 | RPE 8 | 01:45 |
|---|
| Face pull | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hammer curl | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Overhead triceps extension | 4 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 4
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 3 × 5 | 65% | 03:00 |
|---|
| Leg press | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Leg curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Calf raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hanging knee raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 3 × 5 | 65% | 03:00 |
|---|
| Barbell row | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Incline dumbbell press | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Lat pulldown | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Triceps pushdown | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 3 × 5 | 65% | 03:00 |
|---|
| Front squat · % of front squat | 2 × 8 | 60% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Leg extension | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 3 × 5 | 65% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 2 × 8 | 60% | 02:30 |
|---|
| Pull-up | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Seated cable row | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Dumbbell lateral raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Dumbbell curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 2 × 8 | 60% | 02:30 |
|---|
| Romanian deadlift | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Chest-supported dumbbell row | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Face pull | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hammer curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Overhead triceps extension | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
Week 5
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 5 × 3 | 82% | 03:00 |
|---|
| Leg press | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Leg curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Calf raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hanging knee raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 5 × 3 | 82% | 03:00 |
|---|
| Barbell row | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Incline dumbbell press | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Lat pulldown | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Triceps pushdown | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 5 × 3 | 82% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 6 | 72% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Leg extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Pallof press · Reps per side | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 5 × 3 | 82% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 3 × 6 | 72% | 02:30 |
|---|
| Pull-up | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Seated cable row | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Dumbbell lateral raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Dumbbell curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 6 | 72% | 02:30 |
|---|
| Romanian deadlift | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Chest-supported dumbbell row | 3 × 8-10 | RPE 8 | 01:45 |
|---|
| Face pull | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Hammer curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Overhead triceps extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
Week 6
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 3 | 85% | 03:00 |
|---|
| Leg press | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Leg curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Calf raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hanging knee raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 3 | 85% | 03:00 |
|---|
| Barbell row | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Incline dumbbell press | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Lat pulldown | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Triceps pushdown | 4 × 12-15 | RPE 9 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 3 | 85% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 6 | 74% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Leg extension | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Pallof press · Reps per side | 4 × 12-15 | RPE 9 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 3 | 85% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 3 × 6 | 74% | 02:30 |
|---|
| Pull-up | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Seated cable row | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Dumbbell curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 6 | 74% | 02:30 |
|---|
| Romanian deadlift | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Chest-supported dumbbell row | 4 × 8-10 | RPE 8.5 | 01:45 |
|---|
| Face pull | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hammer curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Overhead triceps extension | 4 × 12-15 | RPE 9 | 01:00 |
|---|
Week 7
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 4 × 2 | 88% | 03:00 |
|---|
| Leg press | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Leg curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Calf raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hanging knee raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 4 × 2 | 88% | 03:00 |
|---|
| Barbell row | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Incline dumbbell press | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Lat pulldown | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Triceps pushdown | 4 × 12-15 | RPE 9 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 4 × 2 | 88% | 03:00 |
|---|
| Front squat · % of front squat | 3 × 5 | 76% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Leg extension | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Pallof press · Reps per side | 4 × 12-15 | RPE 9 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 4 × 2 | 88% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 3 × 5 | 76% | 02:30 |
|---|
| Pull-up | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Seated cable row | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Dumbbell lateral raise | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Dumbbell curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 3 × 5 | 76% | 02:30 |
|---|
| Romanian deadlift | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Chest-supported dumbbell row | 4 × 8-10 | RPE 9 | 01:45 |
|---|
| Face pull | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Hammer curl | 4 × 12-15 | RPE 9 | 01:00 |
|---|
| Overhead triceps extension | 4 × 12-15 | RPE 9 | 01:00 |
|---|
Week 8
SQUAT - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · % of back squat | 3 × 1 | 92% | 03:00 |
|---|
| Leg press | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Leg curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Calf raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hanging knee raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
BENCH - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench press · % of bench press | 3 × 1 | 92% | 03:00 |
|---|
| Barbell row | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Incline dumbbell press | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Lat pulldown | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Triceps pushdown | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
DEADLIFT - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift · % of deadlift | 3 × 1 | 92% | 03:00 |
|---|
| Front squat · % of front squat | 2 × 5 | 65% | 02:30 |
|---|
| Bulgarian split squat · Reps per leg | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Leg extension | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Pallof press · Reps per side | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
PRESS - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead press · % of overhead press | 3 × 1 | 92% | 03:00 |
|---|
| Close-grip bench press · % of bench press | 2 × 5 | 65% | 02:30 |
|---|
| Pull-up | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Seated cable row | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Dumbbell lateral raise | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Dumbbell curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
VOLUME - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back squat · Backoff sets, % of back squat | 2 × 5 | 65% | 02:30 |
|---|
| Romanian deadlift | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Chest-supported dumbbell row | 2 × 8-10 | RPE 6 | 01:45 |
|---|
| Face pull | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Hammer curl | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Overhead triceps extension | 2 × 12-15 | RPE 6.5 | 01:00 |
|---|