WildnSwole is reader-supported. When you buy through links on my site, I may earn an affiliate commission at no extra cost to you.
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.
Table of Contents
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:
- Five-minute walk on a treadmill at a preferred elevation
- Dynamic Stretching
- 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:
- Dynamic Stretching
- 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:
- Five-minute walk on a treadmill at a preferred elevation
- Dynamic Stretching
- Shoulder warmup using resistance bands or dumbbells
- 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:
- Dynamic Stretching
- 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:
- Are you progressing with reps and weight for the compound movements each week?
- Do the workouts feel productive?
- 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.