RPP - Riley’s Powerbuilding Program

6x a week powerbuilding program made by myself for myself just thought I would share it here.

Quite intensive with a large amount of sets and excersises per workout so I recommend following it when in a caloric surplus. 

Rest day is day 7, you should be able to keep up and not be too fatigued as long as rest is adequate and you are following the RPE correctly week by week. 

You should be aiming to add weight to lifts after each block while maintaining the same rpe, but it’s perfectly okay to stall on a few exercises. Feel free to also shuffles the compounds lifts around in order of priority if you are aiming to grow on a certain lift.

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Week 1

Week 2

Week 3

Week 4

Week 5

Squat (Barbell)

Bench Press (Barbell)

Leg Press

Leg Extension

Leg Curl

Hip Abductor (Machine)

Standing Calf Raise

Legs #1

Incline Bench Press (Smith Machine)

Unilateral Low Cable Fly

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Push #1

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Skull Crusher

Push #2

Squat (Paused)

Deadlift (Barbell)

Hip Thrust (Barbell)

Straight Leg Calf Raise

Legs #2

Lat Pulldown

Seated Row (Cable)

Straight Arm Pulldown

Rear Delt Fly (Machine)

Bicep Curl (EZ Bar)

Rope Curl

Bicep Curl (Barbell)

Pull #2

Tempo Bench Press

Lat Pulldown (Neutral Grip)

Incline Curl (Dumbbell)

Hammer Curl

Pull #1

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