8-Week Powerbuilding DUP v.5.0
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To make your own copy: Log in to a Google Account --> Access desired sheet --> File --> Copy) *full details here* - Thanks, Lift Vault
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8-Week Powerbuilding DUP
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Introduction
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Begin by inputting your working max numbers for Squat, Bench Press, and Deadlift in the bottom left corner. The program will auto-generate your working set numbers for you, so just train accordingly. If you are unable to complete the sets/reps listed in the program, lower the max numbers (5-10lb). All of the main lifts must be done. However, most of the accessory movements are replaceable/negligible. For example, if you feel that Bent-over Rows suite your training much better than Weighted Pull-ups, go ahead and make that replacement. Also, the sets/reps listed in the program for the accessory movements are not set in stone. Please feel free to change it to better compliment your training.
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AMRAP/Weekly Max
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You must do an AMRAP (As Many Reps As Possible) set for the High Volume Block (Weeks 1-3) proceeding your regular working sets on Days 5, 6. Use the weight that is presented in the working sets for those days and record the reps performed in the "AMRAP set" area of the program. For ex. you will do an AMRAP set for squats with 80%1RM after 6x4@80% on Week 1. Afterwards, proceed to your Deadlift at 2x4@82.5%. Then, do an AMRAP set for Deadlift with 82.5%1RM. Then you may finish your workout with accessory exercises. You must do a Weekly Max set for the High Intensity Block (Weeks 4-6). This is done before the working sets for Days 5, 6. Perform one rep with the weight calculated in "Weekly Max" area of the program.
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Weekly Volume
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The goal of weightraining is to increase overall volume over time (Unless you are peaking for a meet). Take this into consideration especially in the offseason training. These calculations will help guide you through your training journey.
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Deload
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I personally find that I can only push myself to train hard for a 6-week period. Therefore, I included a deload week after both training blocks. There are many ways to deload. You may do so by following what is listed in the program, just taking a whole week off from training, or however you feel suites your recovery period.
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Testing 1RM
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Testing your new 1RM (working max) may be done proceeding the program, before the deload.
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High Volume
High Intensity