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Program preview

10-Week Powerbuilding Blaster

This program utilizes a constrained equipment profile to maximize posterior chain engagement and unilateral stability. It follows a non-linear periodization model, moving from accumulation (volume) to intensification (load).

Level
intermediate
Length
10 weeks
Week 1
6 sessions
Equipment
Barbell + 3

Week 1 preview

Week 1 at a glance.

Review the first week before adding the full program.

Preview / Week 1

Phase 1: Accumulation Block

Work capacity, movement pattern mastery, and hypertrophy.
4 weeks

Lower Body: Anterior Bias

5 exercises

  • barbell bench squat

    4 sets | 8-10 reps | 120s rest | RPE 7

  • barbell split squat v. 2

    3 sets | 10-12/side reps | 90s rest | RPE 8

  • barbell squat jump step rear lunge

    3 sets | 8/side reps | 90s rest | RPE 7

  • barbell seated calf raise

    4 sets | 15-20 reps | 60s rest | RPE 9

  • barbell press sit-up

    3 sets | 12-15 reps | 60s rest | RPE 8

Upper Body: Horizontal Push/Pull

5 exercises

  • dumbbell one arm decline chest press

    4 sets | 10-12 reps | 90s rest | RPE 8

  • barbell incline row

    4 sets | 10-12 reps | 90s rest | RPE 8

  • cable standing up straight crossovers

    3 sets | 12-15 reps | 60s rest | RPE 9

  • dumbbell one arm bent-over row

    3 sets | 12 reps | 60s rest | RPE 8

  • barbell decline close grip to skull press

    3 sets | 10-12 reps | 60s rest | RPE 9

Lower Body: Posterior Chain & Mobility

5 exercises

  • barbell overhead squat

    4 sets | 6-8 reps | 120s rest | RPE 6

  • dumbbell supported squat

    3 sets | 12-15 reps | 90s rest | RPE 8

  • cable kneeling crunch

    4 sets | 15 reps | 60s rest | RPE 8

  • dumbbell seated one leg calf raise - hammer grip

    3 sets | 15 reps | 45s rest | RPE 8

  • dumbbell burpee

    3 sets | 10 reps | 60s rest | RPE 8

Upper Body: Vertical Push/Pull

5 exercises

  • barbell clean and press

    5 sets | 5 reps | 120s rest | RPE 7

  • dumbbell one arm shoulder press

    3 sets | 8-10 reps | 90s rest | RPE 8

  • cable rope elevated seated row

    4 sets | 12 reps | 90s rest | RPE 8

  • dumbbell lying rear delt row

    3 sets | 12-15 reps | 60s rest | RPE 9

  • ez barbell seated triceps extension

    3 sets | 10-12 reps | 60s rest | RPE 9

Lower Body: Volume & Accessory

5 exercises

  • barbell bench squat

    3 sets | 12-15 reps | 90s rest | RPE 7

  • barbell split squat v. 2

    3 sets | 12/side reps | 90s rest | RPE 8

  • barbell standing calf raise

    4 sets | 12-15 reps | 60s rest | RPE 8

  • dumbbell side bend

    3 sets | 15/side reps | 60s rest | RPE 7

  • cable twist (up-down)

    3 sets | 12/side reps | 60s rest | RPE 8

Upper Body: Weak Point / Accessory

5 exercises

  • cable rope crossover seated row

    4 sets | 15 reps | 60s rest | RPE 8

  • barbell front raise and pullover

    3 sets | 12 reps | 60s rest | RPE 8

  • cable one arm tricep pushdown

    3 sets | 15 reps | 45s rest | RPE 9

  • cable front raise

    3 sets | 15 reps | 45s rest | RPE 9

  • cable incline fly (on stability ball)

    3 sets | 12-15 reps | 60s rest | RPE 8

Continue in Fitflux

The rest of the program stays together.

Add the full 10-week progression when you are ready to use it.
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