Blind Barbell 12 Week Powerbuilding

BUILD MUSCLE. GET STRONG. SMASH PRs.

Are you ready to build slabs of muscle and hit monstrous PRs in the squat, bench, and deadlift? This program isn’t for the faint of heart—it’s for lifters who leave excuses at the door and push their limits. If you commit, you’re stepping into the fire, and when you come out, you’ll be stronger, bigger, and more dominant than ever before.

THE GAMEPLAN

This 12-week program is built to take you from lifter to beast. With 5 training days per week, it delivers the perfect mix of volume, intensity, and recovery to build muscle and skyrocket your total in the big three lifts. This isn’t random—it’s calculated chaos designed to get you results.

Here’s how it works:

✔ Undulating Programming:

• Odd Weeks: Squat and bench take center stage with one huge top set of 3-5 reps.

• Even Weeks: Deadlift takes over with a massive top set, while squat and bench dial back for recovery.

✔ Heavy Singles & Strength Progression:

• Each week, you'll alternate a heavy single for each lift.

• The goal? Smash the single one week, then turn that same weight into a 3-5 rep top set the next week.

✔ Calculated Overload:

• Add 2.5% to your top set every other week.

• Be honest with yourself, but when it’s time to push, you push.

PROGRAM STRUCTURE

Duration: 12 Weeks
Training Days: 5 per week
Focus: Strength & Hypertrophy (Squat, Bench, Deadlift)
Progression: Percentage-based increases, intensity waves, and calculated overload

Odd Weeks: Squat and bench go all in with heavy top sets and volume work, while deadlift takes a back seat.
Even Weeks: Deadlift gets the spotlight, while squat and bench regroup for the next attack.

ACCESSORY WORK: THE SECRET WEAPON

If you think this program is just about the big three, think again. Accessories build the foundation for PRs, reinforcing weak points, adding muscle, and preventing injuries.

What to expect:

• Moderate to high intensity. Keep it clean, keep it controlled, but bring the heat.

• Progressive overload. Start light, build momentum, then smash your weights like they owe you money.

• Tapering volume. Accessories start with a heavy workload, then reduce as you peak for PRs.

THE MINDSET: DOMINATE YOUR LIFTS

This is where champions are made. Heavy top sets don’t just test your strength—they test your mind.

Before you step under the bar, visualize your lift. Picture yourself destroying that top set over and over again. By the time you approach the weight, you’ve already won.

When the bar is bending, your legs are shaking, and your body is screaming, it’s easy to doubt yourself. That’s when you say:

“No. Not today.”

Fight for every rep, because in that moment, you’re either getting better or staying the same.

WHY THIS PROGRAM WORKS

This isn’t just about sets and reps—it’s about putting in the work, staying consistent, and trusting the process.

Commit, execute, and in 12 weeks, you’ll walk away stronger, more muscular, and ready to dominate.

Make progress. Not excuses.

Let’s get to work.

— Coach Q (The Blind Barbell)