Original starter · 6 weeks
Powerbuilding Foundations
Three full-body days that pair one big lift with simple muscle work, so a new lifter gets stronger and bigger together.
6weeks
3days a week
18sessions
298working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 6.
| Measure | Week 1 | Week 6 | Change |
|---|
| Working sets | 44 | 41 | −7% |
|---|
| Total reps | 522 | 467 | −11% |
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| Reps per set | 11.9 | 11.4 | −4% |
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| Average RPE | 6.8 | 6.1 | −11% |
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Week 1
DAY 1 - MON - Squat Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6 | 3:00 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7 | 1:45 |
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| Lat Pulldown | 3 × 12 | RPE 7 | 1:30 |
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| Lying Leg Curl | 2 × 12 | RPE 7 | 1:15 |
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| Dumbbell Lateral Raise | 2 × 15 | RPE 7 | 1:00 |
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| Plank · Seconds | 2 × 30 | RPE 7 | 1:00 |
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DAY 2 - WED - Bench Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 6 | 3:00 |
|---|
| Leg Press | 3 × 12 | RPE 7 | 2:00 |
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| Seated Cable Row | 3 × 12 | RPE 7 | 1:30 |
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| Seated Dumbbell Shoulder Press | 2 × 12 | RPE 7 | 1:30 |
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| Cable Triceps Pushdown | 2 × 15 | RPE 7 | 1:00 |
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| Hammer Curl | 2 × 12 | RPE 7 | 1:00 |
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DAY 3 - FRI - Deadlift Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6 | 3:30 |
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| Incline Dumbbell Press | 3 × 12 | RPE 7 | 1:45 |
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| Dumbbell Row · Repetitions per side | 3 × 12 | RPE 7 | 1:30 |
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| Walking Lunge · Repetitions per side | 2 × 10 | RPE 7 | 1:30 |
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| Face Pull | 2 × 15 | RPE 7 | 1:00 |
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| Standing Calf Raise | 2 × 15 | RPE 7 | 1:00 |
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Week 2
DAY 1 - MON - Squat Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 6.5 | 3:00 |
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| Dumbbell Bench Press | 3 × 10 | RPE 7.5 | 1:45 |
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| Lat Pulldown | 3 × 12 | RPE 7.5 | 1:30 |
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| Lying Leg Curl | 3 × 12 | RPE 7.5 | 1:15 |
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| Dumbbell Lateral Raise | 3 × 15 | RPE 7.5 | 1:00 |
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| Plank · Seconds | 2 × 35 | RPE 7 | 1:00 |
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DAY 2 - WED - Bench Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 6.5 | 3:00 |
|---|
| Leg Press | 3 × 12 | RPE 7.5 | 2:00 |
|---|
| Seated Cable Row | 3 × 12 | RPE 7.5 | 1:30 |
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| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 7.5 | 1:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 7.5 | 1:00 |
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DAY 3 - FRI - Deadlift Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 5 | RPE 6.5 | 3:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 7.5 | 1:45 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 12 | RPE 7.5 | 1:30 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 7.5 | 1:30 |
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| Face Pull | 3 × 15 | RPE 7.5 | 1:00 |
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| Standing Calf Raise | 3 × 15 | RPE 7.5 | 1:00 |
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Week 3
DAY 1 - MON - Squat Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | RPE 7 | 3:00 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 8 | 1:45 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 8 | 1:15 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 1:00 |
|---|
| Plank · Seconds | 2 × 40 | RPE 7 | 1:00 |
|---|
DAY 2 - WED - Bench Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | RPE 7 | 3:00 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 3 × 12 | RPE 8 | 1:00 |
|---|
DAY 3 - FRI - Deadlift Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 7 | 3:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:45 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
| Walking Lunge · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
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| Face Pull | 3 × 15 | RPE 8 | 1:00 |
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| Standing Calf Raise | 3 × 12 | RPE 8 | 1:00 |
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Week 4
DAY 1 - MON - Squat Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 7.5 | 3:00 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 8 | 1:45 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 8 | 1:15 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 1:00 |
|---|
| Plank · Seconds | 2 × 45 | RPE 7 | 1:00 |
|---|
DAY 2 - WED - Bench Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 7.5 | 3:00 |
|---|
| Leg Press | 3 × 10 | RPE 8 | 2:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10 | RPE 8 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 3 - FRI - Deadlift Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 7.5 | 3:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 8 | 1:45 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 8 | 1:30 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 8 | 1:30 |
|---|
| Face Pull | 3 × 15 | RPE 8 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8 | 1:00 |
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Week 5
DAY 1 - MON - Squat Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | RPE 8 | 3:00 |
|---|
| Dumbbell Bench Press | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Lat Pulldown | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Lying Leg Curl | 3 × 12 | RPE 8.5 | 1:15 |
|---|
| Dumbbell Lateral Raise | 3 × 15 | RPE 8.5 | 1:00 |
|---|
| Plank · Seconds | 2 × 45 | RPE 7 | 1:00 |
|---|
DAY 2 - WED - Bench Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | RPE 8 | 3:00 |
|---|
| Leg Press | 3 × 10 | RPE 8.5 | 2:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8 | RPE 8.5 | 1:30 |
|---|
| Cable Triceps Pushdown | 3 × 12 | RPE 8.5 | 1:00 |
|---|
| Hammer Curl | 3 × 10 | RPE 8.5 | 1:00 |
|---|
DAY 3 - FRI - Deadlift Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | RPE 8 | 3:30 |
|---|
| Incline Dumbbell Press | 3 × 8 | RPE 8.5 | 1:45 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 8.5 | 1:30 |
|---|
| Walking Lunge · Repetitions per side | 3 × 12 | RPE 8.5 | 1:30 |
|---|
| Face Pull | 3 × 15 | RPE 8.5 | 1:00 |
|---|
| Standing Calf Raise | 3 × 12 | RPE 8.5 | 1:00 |
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Week 6
DAY 1 - MON - Squat Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 5 | RPE 6 | 3:00 |
|---|
| Dumbbell Bench Press | 3 × 10 | RPE 6 | 1:45 |
|---|
| Lat Pulldown | 3 × 10 | RPE 6 | 1:30 |
|---|
| Lying Leg Curl | 2 × 12 | RPE 6 | 1:15 |
|---|
| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
|---|
| Plank · Seconds | 2 × 30 | RPE 7 | 1:00 |
|---|
DAY 2 - WED - Bench Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 5 | RPE 6 | 3:00 |
|---|
| Leg Press | 3 × 10 | RPE 6 | 2:00 |
|---|
| Seated Cable Row | 3 × 10 | RPE 6 | 1:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 10 | RPE 6 | 1:30 |
|---|
| Cable Triceps Pushdown | 2 × 12 | RPE 6 | 1:00 |
|---|
| Hammer Curl | 2 × 12 | RPE 6 | 1:00 |
|---|
DAY 3 - FRI - Deadlift Focus
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 1 × 5 | RPE 6 | 3:30 |
|---|
| Incline Dumbbell Press | 3 × 10 | RPE 6 | 1:45 |
|---|
| Dumbbell Row · Repetitions per side | 3 × 10 | RPE 6 | 1:30 |
|---|
| Walking Lunge · Repetitions per side | 2 × 10 | RPE 6 | 1:30 |
|---|
| Face Pull | 2 × 15 | RPE 6 | 1:00 |
|---|
| Standing Calf Raise | 2 × 15 | RPE 6 | 1:00 |
|---|