7-Week Intense Powerbuilding Program for Strength and Size

Wild free Powerbuilding program muscular man

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.

Quick overview of the powerbuilding split

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 supplementary 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. We 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

Do something great powerbuilding split

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.

TypeExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Compound
(Chest)
Barbell Bench50%x10-1270%x8-1070%x8100%x6-1070%x8-1050%x10-12
Compound
(Chest)
Dumbbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryCable Chest Fliesx25x20x15x10x5
Compound
(Tricep)
Close Grip Barbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryCable Tricep Pushdownx20xFailx10 with 2-sec. hold
Free Powerbuilding Program

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

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Back)
Deadlift/Rack Pulls50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Back)
BarBell or DumBbell Row50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryReverse Grip Lat Pulldownx5x10x15x20
AccessoryDB Curls- Normal and Hammer Super Setx10-15 eax10-15 eax10-15 ea
AccessoryEZ Bar CurlxFailxFail
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer. I like the stair stepper.20+ Minutes
CalvesSeated Calf Raise7×20,15,10,5,10,15,20
CalvesSmith Machine Calf Raise7×20,15,10,5,10,15,20
AbsLying Leg Raises5×20 reps or 30 second holds
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Shoulder)
Barbell or Dumbbell Overhead Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryBarbell Upright Rowx15x15x10-15x10-15
AccessoryDumbbell Side Lateral Raisex25x20x15x10x5
AccessoryRear Delt Cable Flyx8 two-sec. hold, 8 slowx8 two sec. hold, 8 slow
Compound
(Hamstring)
Stiff Leg Dumbbell or Barbell Deadlift50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessorySeated Hamstring Curlx15x10x5 Slow
Free Powerbuilding Program

Day 5 | Quads, Calves

Warmup:

  1. Five-minute walk on a treadmill at 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.

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/Abductor Machine supersetx20x20
Compound
(Quad)
Barbell Front or Back Squat50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Quad)
Hack Squat or Leg Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryLeg Extensionsx25x20x15x10x5
AccessoryLeg Press Calf Raisex5x10x15x20the last set do static holds
Free Powerbuilding Program

Post Workout Stretching:

  1. Dynamic Stretching
  2. Static Stretching

Do the same type of stretching as every other day.

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsCrunches3×20
Free Powerbuilding Program

Week 2 | High Intensity

Day 1 | Chest, Triceps

TypeExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Compound
(Chest)
Barbell Bench50%x10-1270%x8-1070%x8100%x6-1070%x8-1050%x10-12
Compound
(Chest)
Dumbbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryDipsx10-15x10-12x8-10x6-8
Compound
(Tricep)
Close Grip Barbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryEZ Bar Skull Crushersx15x15x15
Free Powerbuilding Program

Day 2 | Back, Bies

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Back)
Deadlift/Rack Pulls50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Back)
BarBell or DumBbell Row50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessorySingle Arm Lat Pulldownx20x20xfail
AccessoryStanding Straight Bar Curlx10-15x10-12x8-10x6-8
AccessoryDumbbell Hammer Curlx20x20
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer.20+ Minutes
CalvesLeg Press Calf Raise7×20,15,10,5,10,15,20
CalvesSmith Machine Calf Raise7×20,15,10,5,10,15,20
AbsAb Wheel3×10-15
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Shoulder)
Barbell or Dumbbell Overhead Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryCable Upright Rowx25x20x15x10x5
AccessoryDumbbell Side Lateral Raisex5x10x15x20
AccessoryFace Pullsx15 Slowx15 Slow
Compound
(Hamstring)
Stiff Leg Dumbbell or Barbell Deadlift50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryStanding Hamstring Cable Curlx20x20
Free Powerbuilding Program

Day 5 | Quads, Calves

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/Abductor Machine Supersetx20x20
Compound
(Quad)
Barbell Front or Back Squat50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Quad)
Hack Squat or Leg Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryBarbell LungeBodyweightx25x20x15x10x5
AccessorySeated Calf Raisex25x20x15x10x5
Free Powerbuilding Program

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsCrunches3×20
Free Powerbuilding Program

Week 3 | High Volume

Day 1 | Chest, Tries

TypeExerciseSet 1Set 2Set 3Set 4Set
Volume Compound
(Chest)
Barbell bench50%xUntil Warm70%x10x10
Compound
(Chest)
Dumbbell Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Triceps)
Close Grip Barbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Free Powerbuilding Program

Day 2 | Back, Bies

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Volume Compound
(Back)
Deadlift or Rack Pulls50%xUntil Warm70%x10x10
CompoundBarbell or Dumbbell Row50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryBicep Cable Curlx15x12x10
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer.20+ Minutes
CalvesLeg Press Calf Raise4×15,15,15
CalvesSeated Calf Raise7×20,15,10,5,10,15,20
AbsPlanks3×1 Minute
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Volume Compound
(Shoulders)
Barbell or Dumbbell Overhead Press50%xUntil Warm70%x10x10
AccessoryCable Side Lateral Raisex25x20x15x10x5
Compound
(Hamstrings)
Stiff Leg Barbell or Dumbbell Deadlift50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryLying Hamstring Curlx15 Slowx12 Slowx10 Slow
Free Powerbuilding Program

Day 5 | Quads, Calves

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/Abductor Machine Supersetx20x20
Compound
(Quads)
Barbell Front or Back Squat50%xUntil Warm70%x10x10
Compound
(Quads)
Hack Squat to Leg Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryLeg Extensionsx25x20x15x10x5
AccessoryLeg Press Calf Raisex12-15x10-12x8-10x8-10x6-8 Squeeze at top of each rep
Free Powerbuilding Program

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsCrunches3×20
Free Powerbuilding Program

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 just 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

TypeExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Compound
(Chest)
Barbell Bench50%x10-1270%x8-1070%x8100%x6-1070%x8-1050%x10-12
Compound
(Chest)
Dumbbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryIncline Dumbbell Fliesx15x10x5Go Slow
Compound
(Tricep)
Close Grip Barbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessorySingle Arm Tricep Cable Pushdownx25x20x15x10x5Reps for each arm
Free Powerbuilding Program

Day 2 | Back, Bies

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Back)
Deadlift or Rack Pulls50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Back)
BarBell or DumBbell Row50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryStraight Arm Lat pulldownx15x15x15x15Drop set last set
AccessoryCable Rope Curlx20x15x10x5Superset with straight bar cable curls
AccessoryStraight Bar Cable Curlx20x15x10x5Superset with cable rope curls
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer.20+ Minutes
CalvesSmith Machine Calf Raise5×25,20,15,10,5
CalvesLeg Press Calf Raise3×10,8,6
AbsDecline Bench Sit-ups3×20
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Shoulder)
Barbell or Dumbbell Overhead Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryCable Side Lateral Raisex20x15x10x15Superset with cable rear delt fly
AccessoryCable Rear Delt Flyx5x10x15x20Superset with cable side lateral raise
AccessoryDumbbell Side Lateral RaisexFailxFailBurnout your side delts
Compound
(Hamstring)
Stiff Leg Dumbbell or Barbell Deadlift50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryLying Hamstring Curlx8,8,8x8,8,8x8,8,8Do slow negatives on first 8, normal speed on second, hold at the midpoint on last 8
Free Powerbuilding Program

Day 5 | Quads, Calves

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/AbductorMachine Supersetx20x20
Compound
(Quad)
Barbell Front or Back Squat50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Quad)
Hack Squat or Leg Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryBulgarian Split Squatsx25x20x15x10x5
AccessoryLeg Press Calf Raisex20x15x10x5Do a 30-second static hold on the last rep of each set
Free Powerbuilding Program

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsCrunches3×20
Free Powerbuilding Program

Week 5 | High Intensity

Day 1 | Chest, Tries

TypeExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Compound
(Chest)
Barbell Bench50%x10-1270%x8-1070%x8100%x6-1070%x8-1050%x10-12
Compound
(Chest)
Dumbbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryDecline Elevation Push upx10-15x10-15x10-15Keep the form in check
Compound
(Tricep)
Close Grip Barbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryRope Push Downx25xFailxFailx20Drop set on the last set
Free Powerbuilding Program

Day 2 | Back, Bies

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Back)
Deadlift or Rack Pulls50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Back)
BarBell or DumBbell Row50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryStraight Arm Lat pulldownx15x15x15x15Drop set last set
AccessoryDumbbell Concentration Curlx20xFailxFailDrop set on the last set
AccessoryEZ Bar Curlx12-15x12-15x12-15Go nice and slow
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer.20+ Minutes
CalvesSeated Calf Raise5×25,20,15,10,5
CalvesSmith Machine Calf Raise3×10,8,6
AbsLeg Raises5×15
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Shoulder)
Barbell or Dumbbell Overhead Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryDumbbell Upright Rowx15x15x15x15x10-15
AccessoryCable Rear Delt Fly25x20x15x10x5
AccessoryCable Side Lateral Raisex20x202-second holds at the top
Compound
(Hamstring)
Stiff Leg Dumbbell or Barbell Deadlift50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryHyper Extensionsx10-12x10-12x10-12Go slow and squeeze at the top
Free Powerbuilding Program

Day 5 | Quads, Calves

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/Abductor Machine Supersetx20x20
Compound
(Quad)
Barbell Front or Back Squat50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Quad)
Hack Squat or Leg Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryLungesx20x20x20Drop set on the last set
AccessorySeated Calf Raisex5x10x15x20x25
Free Powerbuilding Program

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsAb Wheel4×10-15
Free Powerbuilding Program

Week 6 | High Volume

Day 1 | Chest, Triceps

TypeExerciseSet 1Set 2Set 3Set 4Set
Volume Compound
(Chest)
Barbell bench50%xUntil Warm70%x10x10
Compound
(Chest)
Dumbbell Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Compound
(Triceps)
Close Grip Barbell Bench50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
Free Powerbuilding Program

Day 2 | Back, Biceps

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Volume Compound
(Back)
Deadlift or Rack Pulls50%xUntil Warm70%x10x10
CompoundBarBell or DumBbell Row50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryStraight Bar Curlx10-12x10-12x20x15Drop set on the last set
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer.20+ Minutes
CalvesSmith Machine Calf Raise9×25,20,15,10,5,10,15,20,25
CalvesSeated Calf Raise3×10,8,6
AbsPlanks4×1-2 Minutes
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Volume Compound
(Shoulders)
Barbell or Dumbbell Overhead Press50%xUntil Warm70%x10x10
AccessoryBarbell Upright Rowx15x12x10x6-8
Compound
(Hamstrings)
Stiff Leg Barbell or Dumbbell Deadlift50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryBarbell Hip Thrustx25x20x15x10x5
Free Powerbuilding Program

Day 5 | Quads, Calves

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/Abductor Machine Supersetx20x20
Compound
(Quads)
Barbell Front or Back Squat50%xUntil Warm70%x10x10
Compound
(Quads)
Hack Squat to Leg Press50%x10-1270%x8-10100%x6-1070%x8-1050%x10-12
AccessoryBulgarian Split Squatsx15x15x10-15Drop set on the last set
AccessorySmith Machine Calf Raisex20x15x10x5Slow and Controlled
Free Powerbuilding Program

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsBicycles5×20
Free Powerbuilding Program

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

TypeExerciseSet 1Set 2Set 3Set 4Set 5Set 6
Compound
(Chest)
Barbell Bench50%x10-1270%x8-1070%x870%x6-1070%x8-1050%x10-12
Compound
(Chest)
Dumbbell Bench50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
AccessoryPec Deckx10-15x10-15x10-15
Compound
(Tricep)
Close Grip Barbell Bench50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
AccessoryStraight Bar Pushdownx20x15x10x5
Free Powerbuilding Program

Day 2 | Back, Biceps

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Back)
Deadlift or Rack Pulls50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
Compound
(Back)
barbell or DumBbell Row50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
AccessorySingle Arm Seated Cable Rowx20x20x20
AccessoryEZ Bar Curlx15x15x15
AccessoryDumbbell Curlx12-15x12-15x12-15
Free Powerbuilding Program

Day 3 | Cardio, Calves, Abs

TypeExerciseSets
CardioDo whatever type of cardio you prefer.20+ Minutes
CalvesLeg Press Calf Raise4×20,15,10,5
CalvesSmith Machine Calf Raise4×5,10,15,20
AbsCrunches5×15-20
Free Powerbuilding Program

Day 4 | Shoulders, Hamstrings

TypeExerciseSet 1Set 2Set 3Set 4Set 5
Compound
(Shoulder)
Barbell or Dumbbell Overhead Press50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
AccessoryBarbell Upright Rowx10x15x10
AccessoryDumbbell Side Lateral Raisex15x10x5x15
AccessoryPec Deck Rear Delt Flyx15x15x12-15
Compound
(Hamstring)
Stiff Leg Dumbbell or Barbell Deadlift50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
AccessorySeated Leg Curlx15x10x10
Free Powerbuilding Program

Day 5 | Quads, Calves

TypeExerciseSet 1Set 2Set 3Set 4Set 5
AccessoryAdductor/Abductor Machine Supersetx20x20
Compound
(Quad)
Barbell Front or Back Squat50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
Compound
(Quad)
Hack Squat or Leg Press50%x10-1270%x8-1070%x6-1070%x8-1050%x10-12
AccessoryLeg Extensionsx5x20x10x25x15
AccessorySeated Calf Raisex15x15x10x10
Free Powerbuilding Program

Day 6 | Cardio, Abs

TypeExerciseSets
CardioCardio of choice20+ Minutes
AbsDecline Bench Crunches3×20
Free Powerbuilding Program

You Completed The 6 Day Powerbuilding Split!

wild powerbuilding program smiley face

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 towards 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 here frequently as we 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🐂

Eric Decremer
Eric Decremer

Eric is an ISSA Certified Personal Trainer and competes in the USPA Powerlifting Association. Feel free to contact him anytime at edecremer@wildnswole.com!

Articles: 68

Leave a Reply

Your email address will not be published.