Skip to main content
Back to Library

Program preview

12-Week Advanced Power-Building Template

A clinical, linear progression program designed for advanced lifters. Focuses on pressing power and posterior chain density using available equipment constraints. Strict adherence to RPE and recovery protocols is required.

Level
advanced
Length
12 weeks
Week 1
4 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 & Capacity

Hypertrophy, work capacity, and movement proficiency.
4 weeks

Upper Push A - Volume

6 exercises

  • barbell incline bench press

    4 sets | 10-12 reps | 90s rest | RPE 7

  • ez-bar close-grip bench press

    3 sets | 10-12 reps | 90s rest | RPE 7.5

  • barbell decline wide-grip press

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

  • barbell standing close grip military press

    3 sets | 10 reps | 90s rest | RPE 7.5

  • barbell decline close grip to skull press

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

  • barbell rollerout

    3 sets | 10-15 reps | 60s rest | RPE 8

Lower/Pull A - Structure

6 exercises

  • barbell bench squat

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

  • barbell pendlay row

    4 sets | 8 reps | 90s rest | RPE 7.5

  • barbell split squat v. 2

    3 sets | 10 reps | 90s rest | RPE 7

  • barbell bent over row

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

  • barbell squat jump step rear lunge

    3 sets | 12 reps | 60s rest | RPE 7

  • barbell standing leg calf raise

    4 sets | 15-20 reps | 45s rest | RPE 9

Upper Push B - Variation

6 exercises

  • barbell standing bradford press

    4 sets | 12 reps | 90s rest | RPE 7.5

  • barbell wide-grip upright row

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

  • barbell pin presses

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

  • barbell rear delt raise

    3 sets | 15-20 reps | 60s rest | RPE 8

  • barbell wrist curl

    3 sets | 15-20 reps | 45s rest | RPE 9

  • landmine 180

    3 sets | 10 reps | 60s rest | RPE 7.5

Lower/Hinge B - Power

6 exercises

  • barbell clean and press

    5 sets | 3 reps | 120s rest | RPE 7

  • barbell one leg squat

    3 sets | 8 reps | 90s rest | RPE 7.5

  • barbell reverse grip bent over row

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

  • barbell incline row

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

  • barbell standing ab rollerout

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

  • barbell seated calf raise

    3 sets | 15-20 reps | 45s rest | RPE 9

Continue in Fitflux

The rest of the program stays together.

Add the full 12-week progression when you are ready to use it.
Join the waitlist