Workout Routine

Upper Lower Powerbuilding

by Hiley

Upper Lower Split for Strength and Hypertrophy

Workouts

Upper Power

Bench Press | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
5
60 sec

Bench Press | Warm Up

1 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bench press

3 sets

Lever Arm Shoulder Press | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
0% 1RM
5
100 sec

Lever Arm Shoulder Press | Warm Up

1 sets

Lever Arm Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 0.5 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

Lever Arm Shoulder Press

3 sets

Lat Pulldown | Wide Grip

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
10
100 sec
2
75% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5
100 sec
5
100% 1RM
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.5 kg.

Lat Pulldown | Wide Grip

5 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
30 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.5 kg.

seated cable row

4 sets

plank

Set
Time
Rest time
1
60 sec
30 sec
2
60 sec
30 sec
3
60 sec
30 sec
4
60 sec
30 sec

plank

4 sets

Lower Power

Hip Thrust | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
60 sec
2
60% 1RM
10
60 sec

Hip Thrust | Warm Up

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
5
60 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5
100 sec
4
100% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

hip thrust

4 sets

Deadlift | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
60 sec
2
40% 1RM
8
60 sec

Deadlift | Warm Up

2 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
6
100 sec
2
100% 1RM
5
120 sec
3
100% 1RM
5 +
amrap
Prog. Overload
0 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

deadlift

3 sets

Squat | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
30 sec
2
40% 1RM
8
60 sec

Squat | Warm Up

2 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
5
100 sec
2
100% 1RM
5
100 sec
3
100% 1RM
5 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 5, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 0-4 reps, increase 1RM by 2.5 kg
Extra 5+ reps, increase 1RM by 5 kg

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

squat

3 sets

Upper Size

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
60 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
120 sec
4
100% 1RM
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 kg.

incline bench press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
60 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
120 sec
4
100% 1RM
12
0 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 kg.

seated shoulder press

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12 +
amrap
100 sec
2
100% 1RM
12 +
amrap
100 sec
3
100% 1RM
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 kg.

lateral raise

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.5 kg.

lat pulldown

4 sets

V Grip Seated Cable Row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
12
60 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12
100 sec
4
100% 1RM
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.5 kg.

V Grip Seated Cable Row

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
60 sec
2
100% 1RM
12
60 sec
3
100% 1RM
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 kg.

curl

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
60 sec
2
100% 1RM
12
60 sec
3
100% 1RM
12 +
amrap
60 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5.5 kg.

tricep pushdown

3 sets

Lower Size

Hip Thrust | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
10
30 sec
2
60% 1RM
12
60 sec

Hip Thrust | Warm Up

2 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
75% 1RM
12 +
amrap
100 sec

hip thrust

3 sets

Squat | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
12
30 sec

Squat | Warm Up

1 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
12
100 sec
2
75% 1RM
12
100 sec
3
75% 1RM
12 +
amrap
100 sec

squat

3 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 4 kg.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

bulgarian split squat

3 sets

RDL | Warm Up

Set
Intensity
Weight
Reps
Rest time
1
20% 1RM
12
100 sec

RDL | Warm Up

1 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
12
100 sec
2
100% 1RM
12
100 sec
3
100% 1RM
12 +
amrap
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2.5 kg.

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec

calf raise

3 sets