Open to Comments Powerbuilding program

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1

Hey BBM community,

About to finish up The Bridge and looking to move away from total body powerlifting programming and move towards something resembling powerbuilding. I have not yet programmed with RPE and am excited to experiment with it. After lots of research and some planning I have come up with the following 2 weeks planned out. The idea is to run out week 1 and see if it drives the adaptation to increase weight on the bar week-to-week and adjust variables accordingly. One concern I experienced when writing this was how to program the assistance lifts. Please feel free to add in any thoughts or changes you would recommend.

Week 1
Mon - Bench/shoulder&tri Tues - Squat/ hams&back Thur - Press/ Chest&tri Fri - DL/ quads&back
Bench press 3x5 @8 Squat w/ belt 3x5 @8 Press w/ belt 3x5 @8 DL w/ belt 5x3 @8
Incline Bench 3x8 @7 Deficit DL 3x6 @9 CG bench 3x8 @7 Pause squat 3x6 @9
Dips 3x10-15 Pull ups/chins 3x6-8 Incline DB press 3x4-6 Lat pulldowns 3x10-12
SS: Curls/skulls 3x8-12 BB rows 3x6-8 Arnolds 3x8-12 Bent over row 3x6-10
Week 2
Mon - Bench/shoulder&tri Tues - Squat/ hams&back Thur - Press/ Chest&tri Fri - DL/ quads&back
Bench press 3x5 @8 Squat w/ belt 3x5 @8 Press w/ belt 3x5 @8 DL w/ belt 5x3 @8
Incline Bench 3x8 @7 Deficit DL 3x6 @9 CG bench 3x8 @7 Pause squat 3x6 @9
Dips 3x10-15 Pull ups/chins 3x6-8 Incline DB press 3x4-6 Lat pulldowns 3x10-12
SS: Curls/skulls 3x8-12 BB rows 3x6-8 Arnolds 3x8-12 Bent over row 3x6-10

** Will be doing 7-8 minutes of isometric ab work at the end of each workout and I plan to do 20-30 minutes of steady state cardio on Wednesday and Saturday.

2

Comparing this to the 7 week hypertrophy template I’ve gotta say I like the hypertrophy template better. But, try yours and if it doesn’t work try the hypertrophy template. If you aren’t cash strapped you could grab the template and compare exercise variations, volume, and RPE range with yours. Myo reps suck, but they work. As an aside I would like leg press better than pause squats on your “quad” day.

3

I like the idea of a less stressful load variant, though I think instead of leg press I will substitute front squats.