Original starter · 4 weeks
Three-Day Powerbuilding
A short four-week block for busy weeks: one main lift, one secondary lift and fast supersets each session.
4weeks
3days a week
12sessions
202working 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 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 50 | 38 | −24% |
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| Total reps | 486 | 320 | −34% |
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| Reps per set | 9.7 | 8.4 | −13% |
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| Average RPE | 7.1 | 6.1 | −15% |
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Week 1
DAY 1 - MON - Squat and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6 | 72.5% | 3:00 |
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| Overhead Press | 3 × 8 | RPE 7 | 2:00 |
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| Romanian Deadlift | 3 × 10 | RPE 7 | 1:45 |
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| Lat Pulldown | 3 × 12 | RPE 7 | 1:15 |
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| Dumbbell Lateral Raise | 3 × 15 | RPE 7.5 | 1:00 |
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DAY 3 - WED - Bench and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6 | 72.5% | 3:00 |
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| Barbell Row | 3 × 8 | RPE 7 | 1:45 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7 | 1:30 |
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| Dip | 3 × 10 | RPE 7 | 1:15 |
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| EZ-Bar Curl | 3 × 12 | RPE 7.5 | 1:00 |
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DAY 5 - FRI - Deadlift and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 5 | 75% | 3:30 |
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| Incline Dumbbell Press | 3 × 10 | RPE 7 | 1:45 |
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| Leg Press | 3 × 12 | RPE 7 | 1:45 |
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| Seated Cable Row | 3 × 12 | RPE 7 | 1:15 |
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| Skull Crusher | 3 × 12 | RPE 7.5 | 1:00 |
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| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
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Week 2
DAY 1 - MON - Squat and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 5 | 77.5% | 3:00 |
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| Overhead Press | 3 × 6 | RPE 7.5 | 2:00 |
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| Romanian Deadlift | 3 × 8 | RPE 7.5 | 1:45 |
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| Lat Pulldown | 3 × 10 | RPE 7.5 | 1:15 |
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| Dumbbell Lateral Raise | 3 × 15 | RPE 8 | 1:00 |
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DAY 3 - WED - Bench and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 5 | 77.5% | 3:00 |
|---|
| Barbell Row | 4 × 8 | RPE 7.5 | 1:45 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 10 | RPE 7.5 | 1:30 |
|---|
| Dip | 3 × 10 | RPE 8 | 1:15 |
|---|
| EZ-Bar Curl | 3 × 10 | RPE 8 | 1:00 |
|---|
DAY 5 - FRI - Deadlift and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 3 × 4 | 80% | 3:30 |
|---|
| Incline Dumbbell Press | 4 × 10 | RPE 7.5 | 1:45 |
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| Leg Press | 3 × 12 | RPE 7.5 | 1:45 |
|---|
| Seated Cable Row | 3 × 10 | RPE 7.5 | 1:15 |
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| Skull Crusher | 3 × 12 | RPE 8 | 1:00 |
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| Hanging Leg Raise | 3 × 12 | RPE 7 | 1:00 |
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Week 3
DAY 1 - MON - Squat and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 5 × 4 | 82.5% | 3:00 |
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| Overhead Press | 4 × 6 | RPE 8 | 2:00 |
|---|
| Romanian Deadlift | 3 × 8 | RPE 8 | 1:45 |
|---|
| Lat Pulldown | 4 × 10 | RPE 8.5 | 1:15 |
|---|
| Dumbbell Lateral Raise | 4 × 12 | RPE 8.5 | 1:00 |
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DAY 3 - WED - Bench and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 5 × 4 | 82.5% | 3:00 |
|---|
| Barbell Row | 4 × 6 | RPE 8 | 1:45 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 8 | 1:30 |
|---|
| Dip | 4 × 8 | RPE 8.5 | 1:15 |
|---|
| EZ-Bar Curl | 4 × 10 | RPE 8.5 | 1:00 |
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DAY 5 - FRI - Deadlift and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 4 × 3 | 85% | 3:30 |
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| Incline Dumbbell Press | 4 × 8 | RPE 8 | 1:45 |
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| Leg Press | 3 × 10 | RPE 8.5 | 1:45 |
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| Seated Cable Row | 4 × 10 | RPE 8.5 | 1:15 |
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| Skull Crusher | 4 × 10 | RPE 8.5 | 1:00 |
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| Hanging Leg Raise | 3 × 15 | RPE 7 | 1:00 |
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Week 4
DAY 1 - MON - Squat and Press
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 5 | 65% | 3:00 |
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| Overhead Press | 2 × 6 | RPE 6 | 2:00 |
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| Romanian Deadlift | 3 × 8 | RPE 6 | 1:45 |
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| Lat Pulldown | 2 × 10 | RPE 6 | 1:15 |
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| Dumbbell Lateral Raise | 2 × 15 | RPE 6 | 1:00 |
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DAY 3 - WED - Bench and Back
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 5 | 65% | 3:00 |
|---|
| Barbell Row | 2 × 8 | RPE 6 | 1:45 |
|---|
| Bulgarian Split Squat · Repetitions per side | 3 × 8 | RPE 6 | 1:30 |
|---|
| Dip | 2 × 8 | RPE 6 | 1:15 |
|---|
| EZ-Bar Curl | 2 × 10 | RPE 6 | 1:00 |
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DAY 5 - FRI - Deadlift and Chest
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Deadlift | 2 × 4 | 65% | 3:30 |
|---|
| Incline Dumbbell Press | 2 × 10 | RPE 6 | 1:45 |
|---|
| Leg Press | 3 × 10 | RPE 6 | 1:45 |
|---|
| Seated Cable Row | 2 × 10 | RPE 6 | 1:15 |
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| Skull Crusher | 2 × 10 | RPE 6 | 1:00 |
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| Hanging Leg Raise | 3 × 10 | RPE 7 | 1:00 |
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