Heavy compound strength paired with hypertrophy volume for size and power.
60–75 min per session
Intermediate
Difficulty
12 Weeks
Duration
5 Days / Week
Frequency
Full Gym
Equipment
Overview
Power Build runs a classic strength-then-size structure: two heavy days anchored by the squat, bench and deadlift, followed by three volume days that chase the growth those heavy lifts earn you.
Loads are auto-regulated with RPE, so a bad night of sleep never derails the block. You log the top set, the app scales the back-off work, and you keep progressing without grinding yourself into the floor.
Weekly Schedule
12 weeks of progressive overload, with deloads built in where they belong.
Week 1
Calibration
Find honest top-set loads
Week 2
Accumulation
Add a set to every main lift
Week 3
Accumulation
Volume peak for the block
Week 4
Deload
Half the sets, keep the speed
Week 5
Intensification
Heavier top sets, tighter back-offs
Week 6
Intensification
First triple attempts
Week 7
Intensification
Hold volume, raise load
Week 8
Deload
Reset fatigue before the peak
Week 9
Peaking
Heavy doubles on main lifts
Week 10
Peaking
Singles at prescribed load
Week 11
Taper
Volume drops, sharpness stays
Week 12
Test
New one-rep maxes
Inside The Program
A sample of what a training week actually looks like. Every movement links to its full breakdown.
Day 1
Chest · Back · Shoulders
Top set @ RPE 8, then 3 back-offs at 85%
Day 2
Quads · Hamstrings · Glutes
Build to a heavy triple, then two back-off sets
Day 3
Chest · Shoulders · Triceps
Finisher — stop two reps short of failure