This program is designed for those that want to be HUGE and HUGELY STRONG. And strong specifically within the “big 3” lifts. 12 weeks of programming to have you hitting PRs and carrying more lean tissue than ever before. Many “powerbuilding” programs just smash together a powerlifting program and a bodybuilding program…the result? Way too much for most people to recover from. So Ben Pollack and I have put our brains together to create an effective, efficient and legit PowerBuilding program that will get you epic results, AND programming you can actually recover from.
This program has 3 blocks. The load progressions were designed by Ben himself (so be sure to watch accompanying overview videos), and the hypertrophy/”accessory work” were designed by me, to fill in a lot of the aesthetic “gaps” traditional power lifting programs miss.
As for every program, feel free to adjust variables slightly as needed. The base metric of “1 REP” is not well established in “research”, and can vary largely from individual to individual. So feel free to make slight adjustments to the program’s prescribed: Rep ranges, Number of working sets, and Proximity to Failure (RIR). Anyone that argues any of these variables down to the single metric of measure as definitively “the best”, has spent too much time on social media, and too little time applying training to actual humans. In addition, every individual brings large differences to the table as far as “outside the gym” variables: nutrition, sleep, stress, etc. So while I’m confident this program provides epic guidelines and a great place to start, you are ultimately your own study of 1. So feel free to experiment a bit.
Also, with exercise selection I always follow one of my main, guiding training principles of: As little as possible to produce maximal results. That said, there is no exact cut off point for the number of exercises per workout. So if you want to add an exercise or even two to any given workout, same as the advice I give above… try it out, measure progress and adjust accordingly. Lastly, exercise selection is based on what I feel has the most evidence for being effective long-term, but for any single exercise on the program, there are always other options that can accomplish the same goal similarly. So feel free to swap exercises based on preference, or if you need a recommendation get in the forums.
Rest: 90 seconds – 3 minutes before working sets
Suggested split structure:
Pull
Arms
Off
Push (Chest, Delts – raises only, 1 biceps)
Lower
Delts and Arms
Off
Other split options for consideration:
Legendary recovery:
4 days on, 1 day off
Good recovery:
2 days on, 1 day off
Below average recovery:
1 on, 1 off
*These are still just suggestions. There is no right or wrong option here. You can also make this work with any schedule. Whenever you train, just pick right up on the next session. Hypothetically, if you’re ever sick, rundown, excessively busy, stressed or just have a moment of laziness and train less days than the suggested split, no worries at all just pick back up right where you left off. At the same time if you are recovering like a robot, or just absolutely love training more often than the suggested split, have added it. Don’t let anyone, myself included, limit how much you love the train, or make you feel guilty for missing a session. Long-term consistency and adherence are.
Block 1 – Week 1-4
Pull
Deadlift
Week 1 – All sets done with 65% of 1 Rep Max
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Week 2 – All sets done with 70% of 1 Rep Max
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Week 3 – All sets done with 75% of 1 Rep Max
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Week 4 – All sets done with 80% of 1 Rep Max
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
chest supported tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single arm pull down
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
rope pull over
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
forward lean machine “lat”row
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Arms
single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Swiss close-grip press with chains
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
B1 single-arm hammer curl
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B2 cable cross triceps extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Push (Chest, Delts – raises only, 1 biceps)
Flat Bench
Week 1 – All sets done with 65% of 1 Rep Max
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Week 2 – All sets done with 70% of 1 Rep Max
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Week 3 – All sets done with 75% of 1 Rep Max
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Week 4 – All sets done with 80% of 1 Rep Max
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
reverse band high incline (45 degrees ish) smith 2 sets:
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
roller flys
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Delt cable y-raises
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
cable rear delts
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single-arm machine preacher
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
cable cross triceps extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Lower
squat
Week 1 – All sets done with 65% of 1 Rep Max
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps
Week 2 – All sets done with 70% of 1 Rep Max
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Week 3 – All sets done with 75% of 1 Rep Max
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
Week 4 – All sets done with 80% of 1 Rep Max
Set 1: 6 reps
Set 2: 6 reps
Set 3: 6 reps
seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
reverse band hacks
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
lying leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Delts/Arms
lying cuff laterals raises –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
reverse pec dec –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
rack military press –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
single arm cable extensions
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Block 2 – Week 5-8
Pull
Deadlift
Week 5 – All sets done with 82.5% of 1 Rep Max
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
3 minutes rest before working sets
Week 6 – All sets done with 85% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
3 minutes rest before working sets
Week 7 – All sets done with 87.5% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
3 minutes rest before working sets
Week 8 – All sets done with 90% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
3 minutes rest before working sets
chest supported tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single arm pull down
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
rope pull over
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
forward lean machine “lat”row
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Arms
single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Swiss close-grip press with chains
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
B1 single-arm hammer curl
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B2 cable cross triceps extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Push (Chest, Delts – raises only, 1 biceps)
Flat Bench
Week 5 – All sets done with 82.5% of 1 Rep Max
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
3 minutes rest before working sets
Week 6 – All sets done with 85% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
3 minutes rest before working sets
Week 7 – All sets done with 87.5% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
3 minutes rest before working sets
Week 8 – All sets done with 90% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
3 minutes rest before working sets
Lower
squat
Week 5 – All sets done with 82.5% of 1 Rep Max
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
3 minutes rest before working sets
Week 6 – All sets done with 85% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
Set 4: 3 reps
3 minutes rest before working sets
Week 7 – All sets done with 87.5% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
Set 3: 3 reps
3 minutes rest before working sets
Week 8 – All sets done with 90% of 1 Rep Max
Set 1: 3 reps
Set 2: 3 reps
3 minutes rest before working sets
seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
reverse band hacks
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
lying leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Delts/Arms
lying cuff laterals raises –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
reverse pec dec –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
rack military press –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
single arm cable extensions
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Block 3 – Week 9-12
Pull
Deadlift
Week 9 – All sets done with 92.5% of 1 Rep Max
Set 1: 2 reps
Set 2: 2 reps
Set 3: 2 reps
3 minutes rest before working sets
Week 10 – All sets done with 95% of 1 Rep Max
Set 1: 2 reps
Set 2: 2 reps
3 minutes rest before working sets
Week 11 (TAPER) – All sets done with 75% of 1 Rep Max
Set 1: 1 rep
Set 2: 1 rep
Set 3: 1 rep
Set 4: 1 rep
Set 5: 1 rep
3 minutes rest before working sets
Week 12 – Test new 1 Rep Max
Set 1: 1 rep
chest supported tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single arm pull down
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
rope pull over
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
forward lean machine “lat”row
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
tbar rows
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Arms
single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
Swiss close-grip press with chains
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
B1 single-arm hammer curl
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
B2 cable cross triceps extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Push (Chest, Delts – raises only, 1 biceps)
Flat Bench
Week 9 – All sets done with 92.5% of 1 Rep Max
Set 1: 2 reps
Set 2: 2 reps
Set 3: 2 reps
3 minutes rest before working sets
Week 10 – All sets done with 95% of 1 Rep Max
Set 1: 2 reps
Set 2: 2 reps
3 minutes rest before working sets
Week 11 (TAPER) – All sets done with 75% of 1 Rep Max
Set 1: 1 rep
Set 2: 1 rep
Set 3: 1 rep
Set 4: 1 rep
Set 5: 1 rep
3 minutes rest before working sets
Week 12 – Test new 1 Rep Max
Set 1: 1 rep
reverse band high incline (45 degrees ish) smith 2 sets:
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
roller flys
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Delt cable y-raises
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
cable rear delts
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single-arm machine preacher
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
cable cross triceps extension
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Lower
squat
Week 9 – All sets done with 92.5% of 1 Rep Max
Set 1: 2 reps
Set 2: 2 reps
Set 3: 2 reps
3 minutes rest before working sets
Week 10 – All sets done with 95% of 1 Rep Max
Set 1: 2 reps
Set 2: 2 reps
3 minutes rest before working sets
Week 11 (TAPER) – All sets done with 75% of 1 Rep Max
Set 1: 1 rep
Set 2: 1 rep
Set 3: 1 rep
Set 4: 1 rep
Set 5: 1 rep
3 minutes rest before working sets
Week 12 – Test new 1 Rep Max
Set 1: 1 rep
seated leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
reverse band hacks
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
lying leg curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
Delts/Arms
lying cuff laterals raises –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
reverse pec dec –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
rack military press –
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
single arm preacher curls
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
single arm cable extensions
Set 1: 6-8 reps
Set 2: 6-8 reps
Set 3: 6-8 reps
1-2 RIR
