Powerbuilding Program

Intermediate 4 Day Upper-Lower

Karel Saquing
STAND STRENGTH Las Vegas, NV
Powerbuilding Program

Table of Contents
Ideal Training Schedule ................................................................................................................................. 2
Glossary:........................................................................................................................................................ 2
Strength Lower.............................................................................................................................................. 3
Size Upper ..................................................................................................................................................... 4
Size Lower ..................................................................................................................................................... 5
Strength Upper ............................................................................................................................................. 6
Arms .............................................................................................................................................................. 7
FAQ................................................................................................................................................................ 8

1
Ideal Training Schedule

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

1 STR STR Upper Active Rest or SZ Lower SZ Active Rest Active Rest
Lower Arms Upper or Arms* or Rest
2 STR SZ Upper Active Rest or SZ Lower STR Active Rest Active Rest
Lower Arms Upper or Arms* or Rest
3 STR Active Rest STR Upper Active Rest SZ SZ Upper Active Rest
Lower or Rest or Arms Lower or Rest
*Perform arms only once a week to improve recovery. While arms twice a week can be done, it is not
recommended.

Glossary:
BB Barbell
DB Dumbbell
SM Smith Machine
Rep 1 completion of an exercise
Set A group of reps completed before taking an interval of rest
Superset 2-3 exercises performed with little to no rest in between, rest taken
afterward
Giant Set 4+ exercises performed with little to no rest in between, rest taken
afterward
Cluster Set A set that is broken down into mini sets with short rest intervals in between
I.e., 1 set of 6 reps -> 2 reps, rest 15-30s, repeat 3 times
EMOM Every Minute On the Minute
RM Rep Max, Max # of reps you can perform at a given weight
AMRAP As Many Reps as Possible
RIR Reps in Reserve, “how many reps away from failure am I?”
RPE Rating of Perceived Exertion, measured on 1-10 scale.
RPE 10 = 0 RIR, RPE 9 = 1 RIR, RPE 8 = 2 RIR, etc.

2
Strength Lower
Conventional Deadlift Option1: Cluster Singles 80% 1RM x 10 x 1

Progress from 80% to 90% in 2.5% intervals

If unable to perform a rep after the rest interval, take

another rest interval as needed

Option2: Evolving Rep Range 80% x 3 x 1-3, 2-5

3x1-3: 3x1; 2,1,1; 3,2,1; Deload.

3x2-5: 3x2, 3,3,2; 3x5,3,2

Add 2.5% or 10lbs, repeat

Deadlift Variation 3 3 x 3-6

Evolving Rep Range Progression:

W1: 4,3,3; W2: 5,4,3; W3: 6,5,4

Goal: 60-75% x 6,5,4; add 2.5% or 10lbs

Accessory Superset 1: 3 x 4-8

1) Front Squat Variation 4 If able to perform 2-3x8, add weight for next set(s)
2) Chin Ups AMRAP; change grips each set
3) Hanging Leg Raises AMRAP; Regress to knee raises for more volume

Accessories: 2-4 x 8-12

1) Hamstring Curl Perform as a superset or giant set if possible

2) Bicep Curl
3) Rear Delt Exercise

1
Best if 1RM is greater than or equal to 405 lbs.
2
Best if 1RM is less than 405 lbs. Can be performed after completing the first progression option.
3
Recommended Variations: SLDL, Snatch-grip Deadlift, Deficit Deadlift, Sumo Deadlift, Pause Deadlift, Block Pull
4
Recommended Variations: Front Squat (FSQ), w/ Pins, w/Box, Pause FSQ, Zercher Squat, Goblet Squat

3
Size Upper
BB Overhead Press + Chin Ups 1 x 6-10RM5

Pyramid up to a top set of 6-10 reps, superset each

ramping sets with Chin Ups

BB Incline Bench Press + DB Row 1 x 6-10RM6

Start with the weight used during the last set of OHP

Build up to a 6-10RM, superset each set prior with Rows

BB Bench Press + Rear Delts 1 x 6-10RM

Start with the weight used during the last set of Incline
Bench. Pyramid up to a 6-10RM.

Accessory Giant Set 2-4 x 8-12

1) Lat. Pulldown
2) Tricep Extension
3) Cable Row
4) Forearm Curl
5) Bicep Curl
Recommended Exercises 7

Tricep Exercises: Bicep Exercises: Forearm Exercises: Rear Delt Exercises

Overhead BB Extension BB Curl Reverse Curl Upright Row
Seated Incline DB Extension Incline DB Curl DB Hammer Curl Face Pull
Overhead Cable Extension Cable Curl Zottman Curl DB Reverse Fly
Smith Machine Tricep Extension Bayesian Curl BB Face Pull
Skullcrusher/Nosebreaker Preacher Curl (Free Weight/Machine) Reverse Pec Dec
CGBP/JM Press

5
Example: lbs. x reps, 45x10, 95x10, 115x10, 135x6-10RM
6
Example: 135x10, 185x10, 205x8
7
Combine exercises as conveniently as possible

4
Size Lower
BB Squat 1-3 x AMRAP w/ <75% 1RM

Set a rep goal for a single set or total amount of reps

completed (10-30 reps)

Choose 1:

1) Good Morning + Chin Up 3 x 8-12

2) RDL + Chin Up DB RDL: 2-3 x 10-20, BB RDL 2-3 x 6-10

Choose 1:

1) Trap Bar Deadlift + Shrugs 10 x 3 EMOM w/60-70% 1RM or 3 x 6-10

2) Hack Squat or Leg Press + Calves 3-5 x 6-10

Choose 1:

Bodybuilding Option: 2-4 x 10-20

1) Seated Cable Row

2) Forearm Curl
3) Bicep Curl
4) Rear Delt

Conditioning Option:

1) Sled Push/Pull Set a timer for 10-20 minutes, perform as many rounds

as possible during that time, rest as needed

5
Strength Upper
Flat BB Bench Press + Chin Ups* 15-18 total reps w/80-85% 1RM

Set Limit: 3-4

if unable to hit 15 reps in 3 sets, use a lighter weight

next session

Evolving Rep Range

2-5, 3-6, 4-8

Once you can perform 80% for 8,6,4 or 7,6,5; add 10 lbs.
or 2.5%

BB Row Variation + Parallel Bar Dips** 3-4 x 6-10 or 8-12; Dips AMRAP

Recommended Row Variations

• T-bar Row
• Pendlay Row
• Bent Over Row

Add weight when you can perform a set of 10,8,6 or 12,

10, 8

DB OHP/Machine Press + Lat Pulldown 3-4 x 6-10 or 8-12

Giant Set:

1) Lateral Raises 3 x 8-12

2) Forearm Curl 3 x 8-12
3) Bicep Curl 3 x 4-8
4) Tricep Extension 3 x 4-8

*If strength “decreases” and you are unable to replicate the last training session’s performance, reduce
sets on the supplementary and accessory movement, but only perform the same number of reps as the
week prior.

** Parallel Bar Dips can be replaced with a dumbbell bench press of your choosing if desired

6
Arms
Heavy Tricep Exercise + Chin Ups or BB Curl 5 x 3-6, 4-8

• Smith Machine Extension

• Close-grip Bench
• JM Press

DB Curl Variation + DB OH Tricep Extension 4 x 4-8, 8-12

• Standing DB Curl
• Seated Incline DB Curl
• DB Spider Curl

Cable Tricep Extension + Preacher Curl 3 x 10-15

Hammer Curl or Reverse Curl + Dips or Push Ups 3 x 10-15

Lateral Raises and Ab exercises can be supersetted with each exercise pair

If Your joints require more warming up, reverse the exercise order and do not go as close to failure (2-4
RIR)

7
FAQ

1) How long should I rest?

a. Rest times will be variable and depend on your level of fitness and the characteristics of
the exercise you just performed. Rest times should be no lower than 90 seconds
(except for warmups and conditioning protocols) and no longer than 3 minutes. Heavy,
compound exercises will require more rest than isolation exercises. Supersets and Giant
Sets have no rest in between exercises, rest can be taken after the last exercise if
needed.
2) Is this a novice program?
a. No. This is my personal program as of Jan 2021, I am an intermediate lifter. I can Bench
325, Squat 375, and Deadlift 525. If you want to run this program, you should at a
minimum bench 250, Squat 275, and Deadlift 365.
3) Can women run this program?
a. Yes, men and women training programs should not differ drastically. Men and women
should use the same exercises for 80% of the program. However, men and women have
different goals in the gym so this program may not be adequate for the more common
goals a female lifter might have.
4) Can I replace exercises that are not labeled to be done as a variation?
a. Yes, BUT the replacement must make sense. If you want to replace the Flat BB Bench
with a Close-grip Bench Press, that is fine. If you want to replace it with a Flat DB Bench
Press, that is not so good. If you change an exercise, make sure it is similar in load
(weight lifted) and technique.
5) Why so many supersets?
a. Save time, get fit. Strength and size gains will not be negatively impacted by any
significant degree. You can potentially get better size and strength gains.
6) My Back is too sore, what do?
a. Reduce the volume of accessory back movements by cutting sets and/or reps. I
recommend first cutting down reps before sets.
7) Some bodyweight exercises do not have sets and reps, what do I do?
a. Bodyweight exercises should be done for as many reps as possible BUT you should go
to about an RPE 6-7. If you cannot do multiple reps in a set, do multiple low rep sets to
compensate.
8) Pull Ups and Chin Ups make my elbows and wrist hurt, what should I do?
a. First, prevention. When doing pull ups of any kind, switch the grip for every set.
Second, do not neglect isolation exercises. If you are a strength athlete, and do not care
about size, then you might skip isolation. As a strength athlete, you should do isolation
exercises for injury prevention
9) I cannot do pull ups, what should I do?
a. This is an intermediate program, if you cannot do pull ups, I recommend running a
novice program. However, if you insist on using this program, replace the chin ups with
a regression exercise (e.g., eccentric pull ups, band-assisted pull ups, etc.)