Scribd
Upload
25 views13 pages

Powerbuilding Split Template - PPL

Powerlifting plan, over the course of 3 weeks with modified sets and weights and descriptions of benefits.

Uploaded by

rburas.09
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
25 views13 pages

Powerbuilding Split Template - PPL

Powerlifting plan, over the course of 3 weeks with modified sets and weights and descriptions of benefits.

Uploaded by

rburas.09
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
You are on page 1/ 13

Lift OHP ROW BENCH SQUAT DEADLIFT

1RM 135 205 225 315 405

Week 1 Exercise Weight Target RepsGoal Notes


Day 1: Pull Deadlift 235 5 build strength
Deadlift 275 5 build strength
Deadlift 310 5 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 2: PushOHP 80 5 build strength


OHP 90 5 build strength
OHP 105 5 or greater build strengthpush final set to failure
Bench 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 3: Legs Squat 185 5 build strength


Squat 215 5 build strength
Squat 240 5 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Day 4: Pull Barbell Row 120 5 build strength


Barbell Row 140 5 build strength
Barbell Row 155 5 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 5: PushBench 130 5 build strength


Bench 150 5 build strength
Bench 170 5 or greater build strengthpush final set to failure
OHP 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 6: Legs Squat 185 5 build strength


Squat 215 5 build strength
Squat 240 5 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Week 2 Exercise Weight Target RepsGoal Notes


Day 1: Pull Deadlift 255 3 build strength
Deadlift 290 3 build strength
Deadlift 330 3 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 2: PushOHP 85 3 build strength


OHP 95 3 build strength
OHP 110 3 or greater build strengthpush final set to failure
Bench 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 3: Legs Squat 200 3 build strength


Squat 225 3 build strength
Squat 255 3 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Day 4: Pull Barbell Row 130 3 build strength


Barbell Row 150 3 build strength
Barbell Row 165 3 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 5: PushBench 140 3 build strength


Bench 160 3 build strength
Bench 180 3 or greater build strengthpush final set to failure
OHP 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 6: Legs Squat 200 3 build strength


Squat 225 3 build strength
Squat 255 3 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Week 3 Exercise Weight Target RepsGoal Notes


Day 1: Pull Deadlift 275 5 build strength
Deadlift 310 3 build strength
Deadlift 345 1 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 2: PushOHP 90 5 build strength


OHP 105 3 build strength
OHP 115 1 or greater build strengthpush final set to failure
Bench 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 3: Legs Squat 215 5 build strength


Squat 240 3 build strength
Squat 270 1 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Day 4: Pull Barbell Row 140 5 build strength


Barbell Row 155 3 build strength
Barbell Row 175 1 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 5: PushBench 150 5 build strength


Bench 170 3 build strength
Bench 190 1 or greater build strengthpush final set to failure
OHP 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure
Day 6: Legs Squat 215 5 build strength
Squat 240 3 build strength
Squat 270 1 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Deload Wee Exercise Weight Target RepsGoal Notes


Day 1: Pull Deadlift 180 5 build strength
Deadlift 220 5 build strength
Deadlift 235 5 build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 2: PushOHP 60 5 build strength


OHP 75 5 build strength
OHP 80 5 or greater build strengthpush final set to failure
Bench 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 3: Legs Squat 140 5 build strength


Squat 170 5 build strength
Squat 185 5 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY


Day 4: Pull Barbell Row 90 5 build strength
Barbell Row 110 5 build strength
Barbell Row 120 5 or greater build strengthpush final set to failure
Wide Grip Lat Pull 3 sets 6-10 hypertrophy push final set to failure
Close Grip Row 3 sets 5-8 hypertrophy push final set to failure
Face Pull/Rear Delt3 sets 8-12 hypertrophy push final set to failure
Hammer Curl 3 sets 8-12 hypertrophy push final set to failure
Dumbbell/Barbell C3 sets 8-12 hypertrophy push final set to failure

Day 5: PushBench 100 5 build strength


Bench 120 5 build strength
Bench 130 5 or greater build strengthpush final set to failure
OHP 3 sets 6-10 hypertrophy push final set to failure
Incline DB press 3 sets 5-8 hypertrophy push final set to failure
Cable Lateral Rais3 sets 8-12 hypertrophy push all sets to failure
Cross Body Cable 3 sets 8-12 hypertrophy push final set to failure
Tricep Pushdowns 3 sets 6-10 hypertrophy push final set to failure

Day 6: Legs Squat 140 5 build strength


Squat 170 5 build strength
Squat 185 5 or greater build strengthpush final set to failure
RDL/SLDL 3 sets 6-10 hypertrophy push final set to failure
Leg Extensions 3 sets 8-12 hypertrophy push final set to failure
Hamstring Curls 3 sets 5-8 hypertrophy push final set to failure
Calf Raises 3 sets 8-12 hypertrophy push final set to failure
Weighted Crunch 3 sets 8-12 hypertrophy push final set to failure

RECOMMENDED REST DAY

Once you reach this point in the four week cycle, 5 lbs can be added to the bench and OHP, and 10 lbs ca
As for accessories, if you are able to complete 3 sets of the maximum number of given reps of the lift, wei
Calculations
(sample numbers) OHP ROW BENCH
90% of 1RM 121.5 184.5 202.5
40% 48.6 73.8 81
50% 60.75 92.25 101.25
60% 72.9 110.7 121.5
sh final set to failure 65% 78.975 119.925 131.625
sh final set to failure 70% 85.05 129.15 141.75
sh final set to failure 75% 91.125 138.375 151.875
sh final set to failure 80% 97.2 147.6 162
sh final set to failure 85% 103.275 156.825 172.125
sh final set to failure 90% 109.35 166.05 182.25
95% 115.425 175.275 192.375

(The loads in the split will be based off of 90% of one's 1RM to sta
sh final set to failure
sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh all sets to failure
sh final set to failure
sh final set to failure

sh final set to failure


sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure
sh final set to failure

e bench and OHP, and 10 lbs can be added to the squat and deadlift.
mber of given reps of the lift, weight can be added to the accessory lift.
SQUAT DEADLIFT
283.5 364.5
113.4 145.8
141.75 182.25
170.1 218.7
184.275 236.925
198.45 255.15
212.625 273.375
226.8 291.6
240.975 309.825
255.15 328.05
269.325 346.275

90% of one's 1RM to start.)

You might also like