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Program preview

10-Week Powerbuilding: Minimalist Variation

A 10-week undulating periodization program designed for powerbuilding outcomes using only a barbell and dumbbells. The program emphasizes compound mastery in the early week, transitioning to hypertrophy-focused arm and shoulder finishers later in the week. Sessions adhere to a strict 75-minute timeline.

Level: intermediate
Length: 10 weeks
Week 1: 5 sessions
Equipment: Barbell + 1

Week 1 preview

Week 1 at a glance.

Review the first week before adding the full program.

Preview / Week 1

Phase 1: Accumulation Block

Hypertrophy, movement pattern acquisition, and volume tolerance.

4 weeks

Lower Body: Squat Focus

5 exercises

barbell bench squat
4 sets | 8-10 reps | 120s rest | RPE 7
barbell split squat v. 2
3 sets | 10-12 reps | 90s rest | RPE 7.5
barbell squat jump step rear lunge
3 sets | 12 reps | 90s rest | RPE 8
barbell standing calf raise
4 sets | 15-20 reps | 60s rest | RPE 8
barbell standing ab rollerout
3 sets | 8-12 reps | 60s rest | RPE 8

Upper Push: Chest & Anterior Delt

6 exercises

dumbbell one arm decline chest press
4 sets | 10-12 reps | 90s rest | RPE 7
dumbbell one arm shoulder press
3 sets | 10-12 reps | 90s rest | RPE 7.5
dumbbell incline twisted flyes
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell twisting bench press
3 sets | 12 reps | 60s rest | RPE 8
barbell decline close grip to skull press
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell upright shoulder external rotation
3 sets | 15 reps | 60s rest | RPE 7

Posterior Chain: Back & Hinge

6 exercises

barbell incline row
4 sets | 8-10 reps | 120s rest | RPE 7.5
dumbbell one arm bent-over row
3 sets | 10-12 reps | 90s rest | RPE 8
dumbbell lying rear delt row
3 sets | 15 reps | 60s rest | RPE 8
barbell wrist curl
3 sets | 15-20 reps | 45s rest | RPE 9
barbell palms down wrist curl over a bench
3 sets | 15-20 reps | 45s rest | RPE 9
barbell seated twist
3 sets | 20 reps | 60s rest | RPE 7

Theme Day: Arm & Shoulder Finisher

6 exercises

dumbbell single arm overhead carry
3 sets | 30s reps | 90s rest | RPE 7.5
dumbbell incline t-raise
3 sets | 12-15 reps | 60s rest | RPE 8
dumbbell rotation reverse fly
3 sets | 15 reps | 60s rest | RPE 8
ez barbell seated triceps extension
4 sets | 10-12 reps | 90s rest | RPE 8
dumbbell kickbacks on exercise ball
3 sets | 15 reps | 60s rest | RPE 9
dumbbell finger curls
3 sets | Failure reps | 60s rest | RPE 10

Full Body Power & Conditioning

5 exercises

barbell clean and press
5 sets | 3-5 reps | 120s rest | RPE 7
dumbbell supported squat
3 sets | 12 reps | 90s rest | RPE 8
barbell front raise and pullover
3 sets | 12 reps | 90s rest | RPE 8
landmine 180
3 sets | 10/side reps | 60s rest | RPE 7.5
dumbbell burpee
3 sets | 10 reps | 60s rest | RPE 8

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