The program
Powerbuilding 4-Day Upper/Lower: Free Spreadsheet, Percentages & Tracker
Free Powerbuilding 4-Day Upper/Lower spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in the browser.
- Schedule
- 4 days/week
- Length
- 10 weeks
- Main lifts
- 21
What you’ll train
The main movements in this program.
- Bench Press
- Barbell Row
- Overhead Press
- Pull-Up
- Barbell Curl
- Skull Crusher
- Squat
- Deadlift
- Leg Curl
- Standing Calf Raise
- Hanging Leg Raise
- Seated Cable Row
- Dumbbell Shoulder Press
- Lat Pulldown
- Lateral Raise
- Cable Pushdown
- Hammer Curl
- Romanian Deadlift
- Leg Press
- Leg Extension
- Seated Calf Raise
Before you start
No measured max is needed to start. Guided setup lets you choose a comfortable working weight in the gym and adjust your logged sets as you go.
If you already know your lifting numbers, you can enter them during setup instead. Review the program guide for this template's load and progression rules.
Optional max estimation toolsSpreadsheet & Calculator
Download the Powerbuilding 4-Day Upper/Lower spreadsheet
Calculate your Powerbuilding 4-Day Upper/Lower weights
Free Powerbuilding 4-Day Upper/Lower spreadsheet (Excel/CSV). Enter your 1RM, get every week’s sets and percentages, download the sheet, or track it free in your browser.
Spreadsheet Preview
| Day | Exercise | Sets | Reps | % | Weight (lbs) | Plates / side | Notes |
|---|---|---|---|---|---|---|---|
| Upper Power | Bench Press | 4 | 5 | 77.5% | 175 lbs | 1×45 + 2×10 | Top-quality reps, no grinding |
| Upper Power | Barbell Row | 3 | 6 | 70% | 130 lbs | 1×25 + 1×10 + 1×5 + 1×2.5 | — |
| Upper Power | Overhead Press | 3 | 6 | 65% | 95 lbs | 1×25 | — |
| Upper Power | Pull-Up | 3 | 8 | — | — | — | — |
| Upper Power | Barbell Curl | 3 | 10 | — | — | — | — |
| Upper Power | Skull Crusher | 3 | 10 | — | — | — | — |
| Lower Power | Squat | 4 | 5 | 77.5% | 245 lbs | 2×45 + 1×10 | Brace hard and hit depth every rep |
| Lower Power | Deadlift | 2 | 5 | 72.5% | 265 lbs | 2×45 + 2×10 | Reset on the floor between reps |
| Lower Power | Leg Curl | 3 | 10 | — | — | — | — |
| Lower Power | Standing Calf Raise | 4 | 12 | — | — | — | — |
| Lower Power | Hanging Leg Raise | 3 | 12 | — | — | — | — |
| Upper Hypertrophy | Bench Press | 4 | 10 | 62.5% | 140 lbs | 1×45 + 1×2.5 | — |
| Upper Hypertrophy | Seated Cable Row | 4 | 10 | — | — | — | — |
| Upper Hypertrophy | Dumbbell Shoulder Press | 3 | 10 | — | — | — | — |
| Upper Hypertrophy | Lat Pulldown | 3 | 12 | — | — | — | — |
| Upper Hypertrophy | Lateral Raise | 4 | 15 | — | — | — | — |
| Upper Hypertrophy | Cable Pushdown | 3 | 12 | — | — | — | — |
| Upper Hypertrophy | Hammer Curl | 3 | 12 | — | — | — | — |
| Lower Hypertrophy | Squat | 4 | 10 | 60% | 190 lbs | 1×45 + 1×25 + 1×2.5 | — |
| Lower Hypertrophy | Romanian Deadlift | 3 | 10 | — | — | — | — |
| Lower Hypertrophy | Leg Press | 3 | 12 | — | — | — | — |
| Lower Hypertrophy | Leg Extension | 3 | 15 | — | — | — | — |
| Lower Hypertrophy | Leg Curl | 3 | 12 | — | — | — | — |
| Lower Hypertrophy | Seated Calf Raise | 4 | 15 | — | — | — | — |
Use Strength Programs free in your browser with automated rest timers, plate math, and workout logging.
General strength plan
4-day upper/lower powerbuilding (2 power days + 2 hypertrophy days)
Intermediate lifters who want a steady four-day week with real strength work on the big lifts and enough volume to keep adding muscle.
Before choosing this plan
Squat and deadlift share the lower power day, so keep deadlift to the two prescribed sets. Hypertrophy days run 60 to 70 minutes with short rests.
Equipment
- Barbell and plates
- Squat rack with safeties
- Bench
- Pull-up bar
- Dumbbells
- Cable station and lat pulldown
- Leg press, leg curl and leg extension machines
Progression in this app
How progression works
Loads follow the supplied set and percentage schedule. There is no automatic increase after each session; review your reference weights before repeating the cycle. Guided starting weights remain under your control.
About this template
A Strength Programs house template: three 3-week waves of fives, fours and threes (77.5% up to 92.5%) on the power days, sets of ten on the hypertrophy days, and a lighter week 10.
A look at the plan
Sessions and prescriptions
The first week is open below. Expand later weeks to compare their schedules. Percentages use the reference described in the program guide; guided starting loads are chosen in your first workout.
Week 1 (wave 1, sets of 5)
4
sessions
Week 1 (wave 1, sets of 5)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 5 @ 77.5%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 6 @ 70%working
Rest 2:30
Overhead Press main
3 × 6 @ 65%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 5 @ 77.5%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 5 @ 72.5%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 62.5%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 60%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 2 (wave 1, sets of 4)
4
sessions
Week 2 (wave 1, sets of 4)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 4 @ 82.5%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 5 @ 75%working
Rest 2:30
Overhead Press main
3 × 6 @ 70%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 4 @ 82.5%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 4 @ 77.5%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 62.5%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 60%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 3 (wave 1, sets of 3)
4
sessions
Week 3 (wave 1, sets of 3)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 3 @ 87.5%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 4 @ 80%working
Rest 2:30
Overhead Press main
3 × 6 @ 75%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 3 @ 87.5%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 3 @ 82.5%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 62.5%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 60%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 4 (wave 2, sets of 5)
4
sessions
Week 4 (wave 2, sets of 5)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 5 @ 80%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 6 @ 72.5%working
Rest 2:30
Overhead Press main
3 × 6 @ 67.5%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 5 @ 80%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 5 @ 75%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 65%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 62.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 5 (wave 2, sets of 4)
4
sessions
Week 5 (wave 2, sets of 4)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 4 @ 85%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 5 @ 77.5%working
Rest 2:30
Overhead Press main
3 × 6 @ 72.5%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 4 @ 85%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 4 @ 80%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 65%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 62.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 6 (wave 2, sets of 3)
4
sessions
Week 6 (wave 2, sets of 3)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 3 @ 90%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 4 @ 82.5%working
Rest 2:30
Overhead Press main
3 × 6 @ 77.5%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 3 @ 90%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 3 @ 85%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 65%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 62.5%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 7 (wave 3, sets of 5)
4
sessions
Week 7 (wave 3, sets of 5)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 5 @ 82.5%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 6 @ 75%working
Rest 2:30
Overhead Press main
3 × 6 @ 70%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 5 @ 82.5%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 5 @ 77.5%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 67.5%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 65%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 8 (wave 3, sets of 4)
4
sessions
Week 8 (wave 3, sets of 4)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 4 @ 87.5%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 5 @ 80%working
Rest 2:30
Overhead Press main
3 × 6 @ 75%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 4 @ 87.5%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 4 @ 82.5%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 67.5%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 65%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 9 (wave 3, sets of 3)
4
sessions
Week 9 (wave 3, sets of 3)
4 sessions
Day 1 · Upper Power
Bench Press main
4 × 3 @ 92.5%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 4 @ 85%working
Rest 2:30
Overhead Press main
3 × 6 @ 80%working
Rest 2:30
Pull-Up accessory
3 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
3 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
3 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
4 × 3 @ 92.5%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 3 @ 87.5%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
3 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
4 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
3 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 67.5%working
Rest 2:00
Seated Cable Row accessory
4 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
3 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
3 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
4 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
3 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
3 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 65%working
Rest 2:30
Romanian Deadlift accessory
3 × 10working
Rest 2:00· RPE 8
Leg Press accessory
3 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
3 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
3 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
4 × 15working
Rest 1:00· RPE 8
Week 10 (lighter week)
4
sessions
Week 10 (lighter week)
4 sessions
Day 1 · Upper Power
Bench Press main
2 × 5 @ 65%working
Rest 3:00
Top-quality reps, no grinding
Barbell Row main
3 × 6 @ 57.5%working
Rest 2:30
Overhead Press main
3 × 6 @ 52.5%working
Rest 2:30
Pull-Up accessory
2 × 8working
Rest 1:30· RPE 8
Barbell Curl accessory
2 × 10working
Rest 1:00· RPE 8
Skull Crusher accessory
2 × 10working
Rest 1:00· RPE 8
Day 2 · Lower Power
Squat main
2 × 5 @ 65%working
Rest 3:30
Brace hard and hit depth every rep
Deadlift main
2 × 5 @ 60%working
Rest 3:30
Reset on the floor between reps
Leg Curl accessory
2 × 10working
Rest 1:15· RPE 8
Standing Calf Raise accessory
3 × 12working
Rest 1:00· RPE 8
Hanging Leg Raise accessory
2 × 12working
Rest 1:00· RPE 8
Day 3 · Upper Hypertrophy
Bench Press main
4 × 10 @ 55%working
Rest 2:00
Seated Cable Row accessory
3 × 10working
Rest 1:30· RPE 8
Dumbbell Shoulder Press accessory
2 × 10working
Rest 1:30· RPE 8
Lat Pulldown accessory
2 × 12working
Rest 1:15· RPE 8
Lateral Raise accessory
3 × 15working
Rest 1:00· RPE 8
Cable Pushdown accessory
2 × 12working
Rest 1:00· RPE 8
Hammer Curl accessory
2 × 12working
Rest 1:00· RPE 8
Day 4 · Lower Hypertrophy
Squat main
4 × 10 @ 52.5%working
Rest 2:30
Romanian Deadlift accessory
2 × 10working
Rest 2:00· RPE 8
Leg Press accessory
2 × 12working
Rest 1:30· RPE 8
Leg Extension accessory
2 × 15working
Rest 1:00· RPE 8
Leg Curl accessory
2 × 12working
Rest 1:00· RPE 8
Seated Calf Raise accessory
3 × 15working
Rest 1:00· RPE 8