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SBD101 - Powerbuilding for Students

by Alec Chen
147 athletes joined

The powerbuilding program optimized for the college student's schedule and lifestyle

4.19
(5 ratings)

PROGRAM DESCRIPTION

We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck).

Read more about the program below.

PROGRAM OVERVIEW

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Powerbuilding, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Days Per Week
    4 days
  • Time Per Workout
    60 minutes

VARIATION

Variation 1
Variation 2
3x Per Week Program
  • Program Length
    16 weeks
  • Days Per Week
    4 days
  • Recommended Days
    Mon, Wed, Fri, Sat
  • Variation Description
    • 3 days of training with one optional day
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 3
RPE 4
RPE 5
RPE 6
RPE 6.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6-7
3
Split Stance Romanian Deadlift
3
8 reps
RPE 6-7
4
Lat Pulldown
3
15 reps
RPE 7
5
Seated Hamstring Curl
3
15 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 5
RPE 6
RPE 6.5
RPE 7
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7-8
3
Split Stance Romanian Deadlift
3
8 reps
RPE 7-8
4
Lat Pulldown
4
15 reps
RPE 8
5
Seated Hamstring Curl
4
15 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8-9
3
Split Stance Romanian Deadlift
3
8 reps
RPE 8-9
4
Lat Pulldown
4
15 reps
RPE 9
5
Seated Hamstring Curl
4
15 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 9
3
Split Stance Romanian Deadlift
3
8 reps
RPE 9
4
Lat Pulldown
3
1
15 reps
AMRAP
RPE 9
RPE 10
5
Seated Hamstring Curl
3
1
15 reps
AMRAP
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 3
RPE 4
RPE 5
RPE 6
2
Close Stance Split Squat
3
10 reps
RPE 6-7
3
B-Stance Romanian Deadlift
3
8 reps
RPE 6-7
4
Lat Pulldown
4
12 reps
RPE 7
5
Seated Hamstring Curl
4
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 4
RPE 5
RPE 6
RPE 7
2
Close Stance Split Squat
3
10 reps
RPE 8
3
B-Stance Romanian Deadlift
3
8 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 7-8
5
Seated Hamstring Curl
4
12 reps
RPE 7-8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Close Stance Split Squat
3
10 reps
RPE 8-9
3
B-Stance Romanian Deadlift
3
8 reps
RPE 8-9
4
Lat Pulldown
4
12 reps
RPE 8
5
Seated Hamstring Curl
4
12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Close Stance Split Squat
3
10 reps
RPE 9
3
B-Stance Romanian Deadlift
3
8 reps
RPE 9
4
Lat Pulldown
3
2
10 reps
10 reps
RPE 8
RPE 8-9
5
Seated Hamstring Curl
3
1
12 reps
AMRAP
RPE 8-9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 6
2
Squat (Barbell) - 10-12% Drop
4
4 reps
-
3
Single Leg Press
3
8 reps
RPE 6-7
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 6-7
5
Lat Prayer
3
12 reps
RPE 7
6
Glute-Ham Raise
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 7
2
Squat (Barbell) - 10-12% Drop
4
4 reps
-
3
Single Leg Press
3
8 reps
RPE 7-8
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7-8
5
Lat Prayer
3
12 reps
RPE 8
6
Glute-Ham Raise
3
10 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 8
2
Squat (Barbell) - 10-12% Drop
4
4 reps
-
3
Single Leg Press
3
8 reps
RPE 8-9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 8-9
5
Lat Prayer
3
12 reps
RPE 9
6
Glute-Ham Raise
3
10 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3 reps
RPE 9
2
Squat (Barbell) - 10-12% Drop
4
4 reps
-
3
Single Leg Press
3
8 reps
RPE 9
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 9
5
Lat Prayer
2
1
12 reps
AMRAP
+5lbs
+5lbs
6
Glute-Ham Raise
3
10 reps
+5lbs
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 7
2
Squat (Barbell) - 10% Drop
1
3 reps
-
3
Squat (Barbell) - 20% Drop
2
5 reps
-
4
Single Leg Press
3
8 reps
RPE 6-7
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 6-7
6
Lat Prayer
3
10 reps
RPE 7
7
Glute-Ham Raise
3
8 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8
2
Squat (Barbell) - 10% Drop
1
3 reps
-
3
Squat (Barbell) - 20% Drop
2
5 reps
-
4
Single Leg Press
3
8 reps
RPE 7-8
5
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 7-8
6
Lat Prayer
3
10 reps
RPE 8
7
Glute-Ham Raise
3
8 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 8-8.5
2
Squat (Barbell) - 10% Drop
1
3 reps
-
3
Squat (Barbell) - 20% Drop
2
5 reps
-
4
Single Leg Press
2
8 reps
RPE 8-9
5
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 8-9
6
Lat Prayer
2
10 reps
RPE 9
7
Glute-Ham Raise
2
8 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
100%
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 3
RPE 4
RPE 5
RPE 6
RPE 7
2
Barbell Row
4
6 reps
RPE 6-7
3A
Bicep Curl
3
10 reps
-
3B
Drag Curl - Mechanical Dropset
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12 reps
RPE 7
5
Super-ROM Lateral Raises
3
1
15 reps
3-5 reps
RPE 7
-
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 8
2
Barbell Row
4
6 reps
RPE 7-8
3A
Bicep Curl
4
10 reps
RPE 8
3B
Drag Curl - Mechanical Dropset
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 8
5
Super-ROM Lateral Raises
3
1
15 reps
3-5 reps
RPE 8
RPE 10
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Barbell Row
4
6 reps
RPE 8-9
3A
Bicep Curl
4
10 reps
RPE 9
3B
Drag Curl - Mechanical Dropset
4
8 reps
RPE 9
4
Tricep Pushdown (Cable)
4
12 reps
RPE 9
5
Super-ROM Lateral Raises
3
1
15 reps
3-5 reps
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5 reps
5 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 7.5
RPE 8
RPE 9
2
Barbell Row
4
5 reps
+5lbs
3A
Bicep Curl
4
10 reps
RPE 9
3B
Drag Curl - Mechanical Dropset
3
1
8 reps
AMRAP
RPE 9
RPE 10
4
Tricep Pushdown (Cable)
3
1
12 reps
AMRAP
RPE 9
RPE 10
5
Super-ROM Lateral Raises
3
1
15 reps
3-5 reps
RPE 9
RPE 10
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
4 reps
4 reps
4 reps
4 reps
4 reps
RPE 2
RPE 3
RPE 4
RPE 5
RPE 6
2
Barbell Row
5
5 reps
RPE 6
3A
Bicep Curl
3
12 reps
RPE 6-7
3B
Tricep Pushdown (Cable)
3
10 reps
RPE 6-7
4A
Super-ROM Lateral Raises
2
8 reps
RPE 8
4B
Lateral Raise (Dumbbell)
2
8 reps
RPE 8
4C
Lateral Raise Partials
2
8 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
4 reps
4 reps
4 reps
4 reps
4 reps
RPE 3
RPE 4
RPE 5
RPE 6
RPE 7
2
Barbell Row
5
5 reps
RPE 7
3A
Bicep Curl
4
12 reps
RPE 7-8
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 7-8
4A
Super-ROM Lateral Raises
2
8 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
8 reps
RPE 9
4C
Lateral Raise Partials
2
8 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
2
4 reps
4 reps
4 reps
4 reps
4 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 8
2
Barbell Row
5
5 reps
RPE 8
3A
Bicep Curl
4
12 reps
RPE 8-9
3B
Tricep Pushdown (Cable)
4
10 reps
RPE 8-9
4A
Super-ROM Lateral Raises
2
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
4C
Lateral Raise Partials
2
10 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
1
4 reps
4 reps
4 reps
4 reps
4 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
2
Barbell Row
5
5 reps
RPE 9
3A
Bicep Curl
3
1
12 reps
AMRAP
RPE 9
RPE 10
3B
Tricep Pushdown (Cable)
3
1
10 reps
AMRAP
RPE 9
RPE 10
4A
Super-ROM Lateral Raises
2
10 reps
RPE 9
4B
Lateral Raise (Dumbbell)
2
10 reps
RPE 9
4C
Lateral Raise Partials
2
AMRAP
RPE 10
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 6.5
2
Bench Press (Barbell) - 10% Drop
5
3 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 6-10
4
Hammer Curl
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7.5
2
Bench Press (Barbell) - 10% Drop
5
3 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 7-8
4
Hammer Curl
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
12 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 6
2
Bench Press (Barbell) - 10% Drop
5
3 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 8-9
4
Hammer Curl
3
10 reps
RPE 9
5
Tricep Extension (Cable)
3
12 reps
RPE 9
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 7
2
Bench Press (Barbell) - 10% Drop
5
3 reps
-
3
Single Arm Row (Dumbbell)
3
8 reps
RPE 9
4
Hammer Curl
2
1
10 reps
AMRAP
RPE 9
-
5
Tricep Extension (Cable)
3
12 reps
RPE 9-10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 9-10
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 7
2
Bench Press (Barbell) - 15% Drop
4
3 reps
-
3
Single Arm Row (Dumbbell)
4
6 reps
RPE 6-7
4
Hammer Curl
3
10 reps
RPE 7
5
Tricep Extension (Cable)
3
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Bench Press (Barbell)
4
3 reps
+5lbs
3
Single Arm Row (Dumbbell)
4
6 reps
RPE 7-8
4
Hammer Curl
3
10 reps
RPE 8
5
Tricep Extension (Cable)
3
10 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8-8.5
2
Bench Press (Barbell)
4
3 reps
+5lbs
3
Single Arm Row (Dumbbell)
3
6 reps
RPE 8-9
4
Hammer Curl
2
10 reps
RPE 9
5
Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
2
12 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1 reps
100%
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 4
RPE 5
RPE 6
2
Leg Press
3
8 reps
RPE 6-7
3A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 6-7
3B
Chest Supported Row (Dumbbell)
3
12 reps
RPE 6-7
4
Leg Extension
3
12 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 5
RPE 6
RPE 7
2
Leg Press
3
8 reps
RPE 7-8
3A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7-8
3B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 7-8
4
Leg Extension
4
12 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Leg Press
3
8 reps
RPE 8-9
3A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 8-9
4
Leg Extension
4
12 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8.5
2
Leg Press
3
1
8 reps
2-4 reps
RPE 9
RPE 9
3A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 9
3B
Chest Supported Row (Dumbbell)
4
12 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 9
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 3
RPE 4
RPE 5
RPE 6
2
Leg Press
3
7 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 6-7
3B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 6-7
4
Leg Extension
3
10 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 4
RPE 5
RPE 6
RPE 7
2
Leg Press
3
7 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7-8
3B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 7-8
4
Leg Extension
4
10 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2
Leg Press
3
7 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-9
3B
Chest Supported Row (Dumbbell)
3
15 reps
RPE 8-9
4
Leg Extension
4
10 reps
RPE 9
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Leg Press
3
6-8 reps
+5lbs
3A
Incline Bench Press (Dumbbell)
2
1
15 reps
AMRAP
RPE 9
RPE 10
3B
Chest Supported Row (Dumbbell)
2
1
15 reps
AMRAP
RPE 9
RPE 10
4
Leg Extension
2
2
9-11 reps
9-11 reps
+9lbs
+5lbs
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 6
2
Deadlift (Barbell) - 12-15% Drop
3
4 reps
-
3
Leg Press
4
6 reps
RPE 6-7
4
Bench Press (Dumbbell)
3
12 reps
RPE 6-7
5
Seated Row (Cable)
3
12 reps
RPE 6-7
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 7
2
Deadlift (Barbell) - 12-15% Drop
3
4 reps
-
3
Leg Press
4
6 reps
RPE 7-8
4
Bench Press (Dumbbell)
3
12 reps
RPE 7-8
5
Seated Row (Cable)
3
12 reps
RPE 7-8
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 8
2
Deadlift (Barbell) - 12-15% Drop
3
4 reps
-
3
Leg Press
4
6 reps
RPE 8-9
4
Bench Press (Dumbbell)
3
12 reps
RPE 8-9
5
Seated Row (Cable)
3
12 reps
RPE 8-9
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2 reps
RPE 9
2
Deadlift (Barbell) - 12-15% Drop
3
4 reps
-
3
Leg Press
4
5-7 reps
+5lbs
4
Bench Press (Dumbbell)
2
1
12 reps
AMRAP
RPE 9
-
5
Seated Row (Cable)
3
12 reps
RPE 9
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 7
2
Deadlift (Barbell) - 8% Drop
1
2 reps
-
3
Deadlift (Barbell) - 10% Drop
1
4 reps
-
4
Leg Press
4
6 reps
RPE 6-7
5
Bench Press (Dumbbell)
3
10 reps
RPE 6-7
6
Seated Row (Cable)
3
10 reps
RPE 6-7
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell) - 8% Drop
1
2 reps
-
3
Deadlift (Barbell) - 10% Drop
1
4 reps
-
4
Leg Press
4
6 reps
RPE 7-8
5
Bench Press (Dumbbell)
3
10 reps
RPE 7-8
6
Seated Row (Cable)
3
10 reps
RPE 7-8
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
RPE 8
2
Deadlift (Barbell) - 8% Drop
1
2 reps
-
3
Deadlift (Barbell) - 10% Drop
1
4 reps
-
4
Leg Press
3
6 reps
RPE 8-9
5
Bench Press (Dumbbell)
2
10 reps
RPE 8-9
6
Seated Row (Cable)
2
10 reps
RPE 8-9
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PRO
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Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1 reps
100%
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 7
4
Rear Delt Fly (Machine)
2
20 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7.5
2
Rolling Tricep Extension (Dumbbell)
2
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
4
Rear Delt Fly (Machine)
2
20 reps
RPE 7.5
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 8
2
Rolling Tricep Extension (Dumbbell)
3
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
20 reps
RPE 8
4
Rear Delt Fly (Machine)
3
20 reps
RPE 8
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
12 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
2
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Rear Delt Fly (Machine)
2
15 reps
RPE 7
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 7
2
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Rear Delt Fly (Machine)
3
15 reps
RPE 7
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
12 reps
RPE 8
2
Rolling Tricep Extension (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
15 reps
RPE 8
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl 5s Down
2
8 reps
RPE 7
2
Tricep Pushdown (Cable)
2
12 reps
RPE 7
3
Lateral Raise 4s Down
2
10 reps
RPE 7
4
Lat Pulldown Neutral Grip
2
15 reps
RPE 7
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PRO
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Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Neutral Grip
3
15 reps
RPE 7
2
Incline Curl 5s Down
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
12 reps
RPE 7
4
Lateral Raise 4s Down
3
10 reps
RPE 7
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Neutral Grip
3
15 reps
RPE 8
2
Incline Curl 5s Down
3
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Lateral Raise 4s Down
3
10 reps
RPE 8
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Neutral Grip
2
15 reps
RPE 8
2
Incline Curl 5s Down
2
8 reps
RPE 8
3
Tricep Pushdown (Cable)
2
12 reps
RPE 8
4
Lateral Raise 4s Down
2
10 reps
RPE 8
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown Neutral Grip
2
15 reps
RPE 9
2
Incline Curl 5s Down
2
8 reps
RPE 9
3
Tricep Pushdown (Cable)
2
12 reps
RPE 9
4
Lateral Raise 4s Down
2
10 reps
RPE 9
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PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Unlock with
PRO
by subscribing on the app
Day 4
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
-
Unlock with
PRO
by subscribing on the app
WHAT PEOPLE ARE SAYING(5 ratings)
Only ratings with written feedback are displayed here.
4.19 / 5
Bortal Y.Age 31, Man
10 months ago
1 year of prior experience
Less than expected strength gains
Less than expected muscle gains
No modifications
85
Laurenz Felix S.Age 28, Man
10 months ago
2 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Writing a proper review in the 3rd week is kind of counterproductive yes, but I feel like a few things should be said: I run the 5-day variant of the program as an intermediate and it is suitable for this level, though I'd recommend swapping some isolation/accessory exercises from time to time. The sessions aren't too long but nonetheless intense, and you get a good pump. The back and legs are targetted very well here, I'd add an additional triceps exercise though. My main critique so far, and the main reason why I write this comment: while RPE generally is good to gauge the load for an exercise, it only really works if you're already somewhat close to failure: anything below RPE6 doesn't really make a lot of sense, so RPE3 is pretty ridiculous if you ask me, especially for a set where you already do 6 reps. Leave RPEs for HEAVY sets, percentages are much better for high volume work. That aside, it's a cool program, and I expect to make some notable gains running it.
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The college powerbuilding program comes with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.

  • Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)

  • Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression

  • Academic and social lives - optional exercises to get MORE gainz when time allows

The 5 Day Version

  • Monday: Squat / Posterior Chain

  • Tuesday: Bench / Chest & Shoulders

  • Wednesday: Deadlifts / Quads

  • Thursday: Bench / Back

  • Friday: Squat / Shoulders & Arms

*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)

The 3 Day Version

  • Monday: Full Body

  • Wednesday: Full Body Upper Focus

  • Friday: Full Body Lower Focus