⚡ Powerbuilding Protocol

Strength. Hypertrophy. Definition.

Discipline builds what motivation can't.

🔴

Strength

3–5 reps heavy loads

🟡

Size

8–12 reps hypertrophy

🔵

Definition

15–20 reps + cardio

🏋️

Powerbuilding Program

Strength → Hypertrophy → Definition

Monday — Chest Primary

Chest Primary | Push

7 exercises ✏️

Definition

Exercise	Sets	Reps	Rest
Cable Fly	3	15-20	45 sec
Lateral Raise	4	15-20	30 sec
Tricep Pushdown	3	15	45 sec

Hypertrophy

Exercise	Sets	Reps	Rest
Incline DB Press	4	8-10	90 sec
Dips	3	8-10	90 sec
OHP Overhead Press	3	8-10	90 sec

Strength

Exercise	Sets	Reps	Rest
Bench Press	5	3-5	3 min

Tuesday — Back Primary

Back Primary | Pull

7 exercises ✏️

Definition

Exercise	Sets	Reps	Rest
Seated Cable Row	3	15	45 sec
Face Pull	4	15-20	30 sec
Hammer Curl	3	15	45 sec

Hypertrophy

Exercise	Sets	Reps	Rest
Pull-Up	4	6-8	2 min
Barbell Row	4	8	90 sec
Barbell Curl	3	8-10	90 sec

Strength

Exercise	Sets	Reps	Rest
Deadlift	5	3-5	4 min

Wednesday — Legs Primary

Legs Primary | Quad + Glute

7 exercises ✏️

Definition

Exercise	Sets	Reps	Rest
Leg Extension	3	15-20	45 sec
Leg Curl	3	15	45 sec
Standing Calf Raise	5	20-25	30 sec

Hypertrophy

Exercise	Sets	Reps	Rest
Leg Press	4	10-12	2 min
Romanian Deadlift	3	10	90 sec
Walking Lunges	3	10 each leg	90 sec

Strength

Exercise	Sets	Reps	Rest
Back Squat	5	3-5	4 min

Thursday — Shoulders + Traps

Shoulders Dominant

7 exercises ✏️

Definition

Exercise	Sets	Reps	Rest
Cable Lateral Raise	4	15-20	30 sec
Rear Delt Fly	4	15-20	30 sec
Face Pull	3	20	30 sec

Hypertrophy

Exercise	Sets	Reps	Rest
Arnold Press	4	10	90 sec
Barbell Upright Row	3	10	90 sec
Barbell Shrug	4	10-12	75 sec

Strength

Exercise	Sets	Reps	Rest
Overhead Press	5	3-5	3 min

Friday — Secondary Legs + Upper

Hamstring + Upper Accessory

6 exercises ✏️

Definition

Exercise	Sets	Reps	Rest
Seated Leg Curl	4	15	45 sec
Seated Calf Raise	4	20	30 sec

Hypertrophy

Exercise	Sets	Reps	Rest
Single-Leg Romanian Deadlift	3	10 each leg	90 sec
Incline Dumbbell Curl	3	10	75 sec
Skull Crusher	3	10	75 sec

Strength

Exercise	Sets	Reps	Rest
Front Squat	4	5	3 min

Saturday - Full Rest Day

Full Rest Day

Rest Day ✏️

Recovery day: walk, stretch, hydrate, sleep.

Sunday - Full Rest Day

Full Rest Day

Rest Day ✏️

Recovery day: walk, stretch, hydrate, sleep.

🍽️

Nutrition

High protein structured meals

💊

Supplements

Only essentials

📈

Progress

Track everything

Progress Rules

Increase weight or reps weekly. Consistency > perfection.