7-Week Intense Powerbuilding Program for Strength and Size

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This is a high-volume cross-breed program.

The goal of this 6-day powerbuilding split is to break past plateaus and truly build a well-rounded, powerful, physique.

It will require fortitude and mental toughness.

You will also need to know or calculate your ten-rep max weight for certain exercises in this split.

I have linked a great rep max calculator to make it easy for you.

Choose One exercise from each bullet point to calculate your ten rep max for:

• Barbell flat, decline, or incline bench press (preference)
• Dumbbell incline, decline, or flat bench press (preference)
• Barbell back or front squat (preference)
• Machine hack squat or leg press (preference)
• Barbell deadlift or rack pulls
• Barbell reverse or normal grip row or dumbbell row (preference)
• Barbell or dumbbell overhead press, standing/seated (preference)
• Stiff leg reverse barbell or dumbbell deadlift (preference for hamstrings)
• Close Grip Barbell Flat Bench

If you need to find your ten-rep max for a certain exercise I would recommend either testing it in the gym.

Or you can also find your ten rep max for these exercises using another max rep number that you know you can do.

Just enter the weight and reps into the rep max calculator and it will calculate your ten-rep max.

Use the rep max calculator to get ballpark numbers for you to start working with.

The numbers don’t have to be perfectly accurate. Just as long as they’re relevant to you.

Overview | 7-Week Powerbuilding Split

Before starting this powerbuilding program please thoroughly read through and watch the overview video.

This plan will consist of six weeks of intense training.

Then a deload on the seventh.

Each week will focus four days on targeting main muscle groups.

Then two days of doing cardio, calves, and abs.

For cardio, set the time and intensity based on your current goals.

Adjust based on whether you’re cutting or bulking, this plan works for both.

Either way, I suggest keeping the cardio in because it will boost recovery time and keep your heart healthy and strong.

7-Week Wild Powerbuilding Program

Here’s an outline of the program:

• Day 1: Chest and Triceps
• Day 2: Back and Biceps
• Day 3: Cardio, Calves, and Abs
• Day 4: Shoulders and Hamstrings
• Day 5: Quads, Abductors, Adductors, and Calves
• Day 6: Cardio and Abs

Most gyms will have the required equipment for completing this plan.

If they don’t then just adjust as needed. In regards to personal equipment, I highly suggest using gym chalk, wrist wraps, wrist straps, and a weight lifting belt.

However, these are just additional tools and are not required to see success with this program.

I would also highly suggest keeping track of your progress in a training journal and either printing off this article or saving it on your phone.

Feel free to adjust the days and exercises to your personal preferences.

However, do not use this as an excuse to make the program easier.

The only person that will hurt is you.

Note that all percentages listed will be based on your ten-rep max for each exercise.

For instance, 100% is your 10 rep max that you will be shooting to hit 6-10 with.

Then 50% and 70% are the percentages of that number, which will hopefully increase every week.

All reps should be performed slowly and controlled to achieve muscle fatigue.

This includes warmup sets, working sets, and back-off sets.

I want you to get the most out of every rep in each set.

Watch the whole video above for an in-depth explanation.

Note that if you’re on a cellphone you may have to scroll right and left in the tables to see the entire workout for each week.

Now let’s get to the good stuff!

Week 1 | High Intensity

Day 1 | Chest, Triceps

Warmup:

1. Five-minute walk on a treadmill at a preferred elevation
2. Dynamic Stretching
3. Shoulder warmup using resistance bands or dumbbells

Do the warmup for as much time as you need.

The goal is to get the blood flowing to avoid injury and achieve better pumps.

This is the warmup each week for Days 1, 2, and 4.

Reminder: Be sure to keep track of your weight and rep progression for each workout.

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Compound (Chest)	Barbell Bench	50%x10-12	70%x8-10	70%x8	100%x6-10	70%x8-10	50%x10-12
Compound (Chest)	Dumbbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Cable Chest Flies	x25	x20	x15	x10	x5
Compound (Tricep)	Close Grip Barbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Cable Tricep Pushdown	x20	xFail	x10 with 2-sec. hold

Post Workout Stretching:

1. Dynamic Stretching
2. Static Stretching

Stretch for as long or as little as you need.

I recommend this after every workout.

Day 2 | Back, Biceps

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Back)	Deadlift/Rack Pulls	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Back)	BarBell or DumBbell Row	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Reverse Grip Lat Pulldown	x5	x10	x15	x20
Accessory	DB Curls- Normal and Hammer Super Set	x10-15 ea	x10-15 ea	x10-15 ea
Accessory	EZ Bar Curl	xFail	xFail

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer. I like the stair stepper.	20+ Minutes
Calves	Seated Calf Raise	7×20,15,10,5,10,15,20
Calves	Smith Machine Calf Raise	7×20,15,10,5,10,15,20
Abs	Lying Leg Raises	5×20 reps or 30 second holds

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Shoulder)	Barbell or Dumbbell Overhead Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Barbell Upright Row	x15	x15	x10-15	x10-15
Accessory	Dumbbell Side Lateral Raise	x25	x20	x15	x10	x5
Accessory	Rear Delt Cable Fly	x8 two-sec. hold, 8 slow	x8 two sec. hold, 8 slow
Compound (Hamstring)	Stiff Leg Dumbbell or Barbell Deadlift	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Seated Hamstring Curl	x15	x10	x5 Slow

Day 5 | Quads, Calves

Warmup:

1. Five-minute walk on a treadmill at a preferred elevation
2. Dynamic Stretching
3. Shoulder warmup using resistance bands or dumbbells
4. Two Sets of ten slow bodyweight squats

Do this warmup on Day 5 of every week.

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/Abductor Machine superset	x20	x20
Compound (Quad)	Barbell Front or Back Squat	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Quad)	Hack Squat or Leg Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Leg Extensions	x25	x20	x15	x10	x5
Accessory	Leg Press Calf Raise	x5	x10	x15	x20	the last set do static holds

Post Workout Stretching:

1. Dynamic Stretching
2. Static Stretching

Do the same type of stretching as every other day.

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Crunches	3×20

Week 2 | High Intensity

Day 1 | Chest, Triceps

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Compound (Chest)	Barbell Bench	50%x10-12	70%x8-10	70%x8	100%x6-10	70%x8-10	50%x10-12
Compound (Chest)	Dumbbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Dips	x10-15	x10-12	x8-10	x6-8
Compound (Tricep)	Close Grip Barbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	EZ Bar Skull Crushers	x15	x15	x15

Day 2 | Back, Bies

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Back)	Deadlift/Rack Pulls	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Back)	BarBell or DumBbell Row	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Single Arm Lat Pulldown	x20	x20	xfail
Accessory	Standing Straight Bar Curl	x10-15	x10-12	x8-10	x6-8
Accessory	Dumbbell Hammer Curl	x20	x20

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer.	20+ Minutes
Calves	Leg Press Calf Raise	7×20,15,10,5,10,15,20
Calves	Smith Machine Calf Raise	7×20,15,10,5,10,15,20
Abs	Ab Wheel	3×10-15

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Shoulder)	Barbell or Dumbbell Overhead Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Cable Upright Row	x25	x20	x15	x10	x5
Accessory	Dumbbell Side Lateral Raise	x5	x10	x15	x20
Accessory	Face Pulls	x15 Slow	x15 Slow
Compound (Hamstring)	Stiff Leg Dumbbell or Barbell Deadlift	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Standing Hamstring Cable Curl	x20	x20

Day 5 | Quads, Calves

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/Abductor Machine Superset	x20	x20
Compound (Quad)	Barbell Front or Back Squat	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Quad)	Hack Squat or Leg Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Barbell Lunge	Bodyweightx25	x20	x15	x10	x5
Accessory	Seated Calf Raise	x25	x20	x15	x10	x5

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Crunches	3×20

Week 3 | High Volume

Day 1 | Chest, Tries

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set
Volume Compound (Chest)	Barbell bench	50%xUntil Warm	70%x10x10
Compound (Chest)	Dumbbell Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Triceps)	Close Grip Barbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12

Day 2 | Back, Bies

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Volume Compound (Back)	Deadlift or Rack Pulls	50%xUntil Warm	70%x10x10
Compound	Barbell or Dumbbell Row	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Bicep Cable Curl	x15	x12	x10

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer.	20+ Minutes
Calves	Leg Press Calf Raise	4×15,15,15
Calves	Seated Calf Raise	7×20,15,10,5,10,15,20
Abs	Planks	3×1 Minute

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Volume Compound (Shoulders)	Barbell or Dumbbell Overhead Press	50%xUntil Warm	70%x10x10
Accessory	Cable Side Lateral Raise	x25	x20	x15	x10	x5
Compound (Hamstrings)	Stiff Leg Barbell or Dumbbell Deadlift	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Lying Hamstring Curl	x15 Slow	x12 Slow	x10 Slow

Day 5 | Quads, Calves

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/Abductor Machine Superset	x20	x20
Compound (Quads)	Barbell Front or Back Squat	50%xUntil Warm	70%x10x10
Compound (Quads)	Hack Squat to Leg Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Leg Extensions	x25	x20	x15	x10	x5
Accessory	Leg Press Calf Raise	x12-15	x10-12	x8-10	x8-10	x6-8 Squeeze at top of each rep

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Crunches	3×20

Half Way Point | Self Evaluation

Congratulations! You’re halfway through the progression block of this powerbuilding program.

Before you start week four take some time to look over your training journal and evaluate your progress.

Asking yourself these questions:

1. Are you progressing with reps and weight for the compound movements each week?
2. Do the workouts feel productive?
3. Are you putting forth your best effort?

Be honest with yourself when answering these.

You started this program for a reason.

Make that reason count.

Whether or not you have slacked off up to this point doesn’t matter.

What matters now is crushing the rest of this program with intent and purpose towards achieving your goals, and becoming the best version of yourself.

I would even recommend going back and re-reading the overview and watching the video if you’re confused or need clarity.

With that being said, let’s jump into week four, shall we?

No Excuses Just Do the Work

Shalane Flanagan

Week 4 | High Intensity

Day 1 | Chest, Tries

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Compound (Chest)	Barbell Bench	50%x10-12	70%x8-10	70%x8	100%x6-10	70%x8-10	50%x10-12
Compound (Chest)	Dumbbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Incline Dumbbell Flies	x15	x10	x5	Go Slow
Compound (Tricep)	Close Grip Barbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Single Arm Tricep Cable Pushdown	x25	x20	x15	x10	x5	Reps for each arm

Day 2 | Back, Bies

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Back)	Deadlift or Rack Pulls	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Back)	BarBell or DumBbell Row	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Straight Arm Lat pulldown	x15	x15	x15	x15	Drop set last set
Accessory	Cable Rope Curl	x20	x15	x10	x5	Superset with straight bar cable curls
Accessory	Straight Bar Cable Curl	x20	x15	x10	x5	Superset with cable rope curls

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer.	20+ Minutes
Calves	Smith Machine Calf Raise	5×25,20,15,10,5
Calves	Leg Press Calf Raise	3×10,8,6
Abs	Decline Bench Sit-ups	3×20

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Shoulder)	Barbell or Dumbbell Overhead Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Cable Side Lateral Raise	x20	x15	x10	x15	Superset with cable rear delt fly
Accessory	Cable Rear Delt Fly	x5	x10	x15	x20	Superset with cable side lateral raise
Accessory	Dumbbell Side Lateral Raise	xFail	xFail			Burnout your side delts
Compound (Hamstring)	Stiff Leg Dumbbell or Barbell Deadlift	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Lying Hamstring Curl	x8,8,8	x8,8,8	x8,8,8		Do slow negatives on first 8, normal speed on second, hold at the midpoint on last 8

Day 5 | Quads, Calves

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/AbductorMachine Superset	x20	x20
Compound (Quad)	Barbell Front or Back Squat	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Quad)	Hack Squat or Leg Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Bulgarian Split Squats	x25	x20	x15	x10	x5
Accessory	Leg Press Calf Raise	x20	x15	x10	x5	Do a 30-second static hold on the last rep of each set

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Crunches	3×20

Week 5 | High Intensity

Day 1 | Chest, Tries

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Compound (Chest)	Barbell Bench	50%x10-12	70%x8-10	70%x8	100%x6-10	70%x8-10	50%x10-12
Compound (Chest)	Dumbbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Decline Elevation Push up	x10-15	x10-15	x10-15	Keep the form in check
Compound (Tricep)	Close Grip Barbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Rope Push Down	x25	xFail	xFail	x20	Drop set on the last set

Day 2 | Back, Bies

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Back)	Deadlift or Rack Pulls	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Back)	BarBell or DumBbell Row	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Straight Arm Lat pulldown	x15	x15	x15	x15	Drop set last set
Accessory	Dumbbell Concentration Curl	x20	xFail	xFail	Drop set on the last set
Accessory	EZ Bar Curl	x12-15	x12-15	x12-15	Go nice and slow

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer.	20+ Minutes
Calves	Seated Calf Raise	5×25,20,15,10,5
Calves	Smith Machine Calf Raise	3×10,8,6
Abs	Leg Raises	5×15

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Shoulder)	Barbell or Dumbbell Overhead Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Dumbbell Upright Row	x15	x15	x15	x15	x10-15
Accessory	Cable Rear Delt Fly	25	x20	x15	x10	x5
Accessory	Cable Side Lateral Raise	x20	x20			2-second holds at the top
Compound (Hamstring)	Stiff Leg Dumbbell or Barbell Deadlift	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Hyper Extensions	x10-12	x10-12	x10-12		Go slow and squeeze at the top

Day 5 | Quads, Calves

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/Abductor Machine Superset	x20	x20
Compound (Quad)	Barbell Front or Back Squat	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Quad)	Hack Squat or Leg Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Lunges	x20	x20	x20		Drop set on the last set
Accessory	Seated Calf Raise	x5	x10	x15	x20	x25

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Ab Wheel	4×10-15

Week 6 | High Volume

Day 1 | Chest, Triceps

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set
Volume Compound (Chest)	Barbell bench	50%xUntil Warm	70%x10x10
Compound (Chest)	Dumbbell Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Compound (Triceps)	Close Grip Barbell Bench	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12

Day 2 | Back, Biceps

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Volume Compound (Back)	Deadlift or Rack Pulls	50%xUntil Warm	70%x10x10
Compound	BarBell or DumBbell Row	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Straight Bar Curl	x10-12	x10-12	x20	x15	Drop set on the last set

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer.	20+ Minutes
Calves	Smith Machine Calf Raise	9×25,20,15,10,5,10,15,20,25
Calves	Seated Calf Raise	3×10,8,6
Abs	Planks	4×1-2 Minutes

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Volume Compound (Shoulders)	Barbell or Dumbbell Overhead Press	50%xUntil Warm	70%x10x10
Accessory	Barbell Upright Row	x15	x12	x10	x6-8
Compound (Hamstrings)	Stiff Leg Barbell or Dumbbell Deadlift	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Barbell Hip Thrust	x25	x20	x15	x10	x5

Day 5 | Quads, Calves

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/Abductor Machine Superset	x20	x20
Compound (Quads)	Barbell Front or Back Squat	50%xUntil Warm	70%x10x10
Compound (Quads)	Hack Squat to Leg Press	50%x10-12	70%x8-10	100%x6-10	70%x8-10	50%x10-12
Accessory	Bulgarian Split Squats	x15	x15	x10-15		Drop set on the last set
Accessory	Smith Machine Calf Raise	x20	x15	x10	x5	Slow and Controlled

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Bicycles	5×20

Week 7 | Deload

The deload is where you will allow your body to recover from the intense training block.

You’ll do this by decreasing the volume, intensity, and weight. This will help your nervous system recover effectively.

However, this doesn’t mean to slack off.

Continue to train with a purpose.

In this part of the program be mindful of the change in percentages for the top sets of 6-10 reps.

Don’t go until absolute failure with these sets.

Day 1 | Chest, Triceps

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6
Compound (Chest)	Barbell Bench	50%x10-12	70%x8-10	70%x8	70%x6-10	70%x8-10	50%x10-12
Compound (Chest)	Dumbbell Bench	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Accessory	Pec Deck	x10-15	x10-15	x10-15
Compound (Tricep)	Close Grip Barbell Bench	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Accessory	Straight Bar Pushdown	x20	x15	x10	x5

Day 2 | Back, Biceps

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Back)	Deadlift or Rack Pulls	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Compound (Back)	barbell or DumBbell Row	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Accessory	Single Arm Seated Cable Row	x20	x20	x20
Accessory	EZ Bar Curl	x15	x15	x15
Accessory	Dumbbell Curl	x12-15	x12-15	x12-15

Day 3 | Cardio, Calves, Abs

Type	Exercise	Sets
Cardio	Do whatever type of cardio you prefer.	20+ Minutes
Calves	Leg Press Calf Raise	4×20,15,10,5
Calves	Smith Machine Calf Raise	4×5,10,15,20
Abs	Crunches	5×15-20

Day 4 | Shoulders, Hamstrings

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Compound (Shoulder)	Barbell or Dumbbell Overhead Press	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Accessory	Barbell Upright Row	x10	x15	x10
Accessory	Dumbbell Side Lateral Raise	x15	x10	x5	x15
Accessory	Pec Deck Rear Delt Fly	x15	x15	x12-15
Compound (Hamstring)	Stiff Leg Dumbbell or Barbell Deadlift	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Accessory	Seated Leg Curl	x15	x10	x10

Day 5 | Quads, Calves

Type	Exercise	Set 1	Set 2	Set 3	Set 4	Set 5
Accessory	Adductor/Abductor Machine Superset	x20	x20
Compound (Quad)	Barbell Front or Back Squat	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Compound (Quad)	Hack Squat or Leg Press	50%x10-12	70%x8-10	70%x6-10	70%x8-10	50%x10-12
Accessory	Leg Extensions	x5	x20	x10	x25	x15
Accessory	Seated Calf Raise	x15	x15	x10	x10

Day 6 | Cardio, Abs

Type	Exercise	Sets
Cardio	Cardio of choice	20+ Minutes
Abs	Decline Bench Crunches	3×20

You Completed The 6-Day Powerbuilding Split!

If you’re reading this and you have completed the program congratulations!

This is not an easy plan by any means.

The next step is to reevaluate your goals and tweak the program toward achieving them.

It may also be a good idea to write new goals if you achieved some of them while following these workouts.

It’s important to read and assess your goals often.

As this will keep you on track with your vision.

Be patient and enjoy the ride.

Check back frequently as I will be adding more workouts over time.

Also if you did enjoy this workout plan feel free to share it with someone!

Post your progress to Instagram using #staywild🐂

Lastly, check out my article on the benefits of side leg raises.