KeyLifts

Powerbuilding 101

Strength and Muscle

12 weeks / 5 days per week

And intro to strength training and prep for a pre meet plan using rpe.

Run Powerbuilding 101 in the App

Track your workouts, calculate your percentages, and hit PRs with KeyLifts

App Store Download
Play store download

Powerbuilding 101 Volume Overview

Sets per Week (Main vs Accessory)

0275480107Week 1Week 2Week 3Week 4Week 5Week 6Week 7Week 8Week 9Week 10Week 11Week 12
Main/Supplemental
Accessories

12

Weeks

104

Avg Sets/Week

1059

Avg Reps/Week

5

Days/Week

Reviews

0 reviews

Week 1

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 2

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 3

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 7 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 4

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
4 x 5 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 5

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 6

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 7

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 9 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 8

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 9

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 7 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 10

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 7 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 11

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 7 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Week 12

Day 1

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
2 x 6 reps

Day 2

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
2 x 12 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 12 reps

Day 3

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 10 reps

Day 4

Exercise

Assistance
3 x 6 reps

Exercise

Assistance
2 x 15 reps

Exercise

Assistance
4 x 6 reps

Exercise

Assistance
3 x 8 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
4 x 8 reps

Day 5

Exercise

Assistance
4 x 10 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
2 x 16 reps

Exercise

Assistance
3 x 12 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 15 reps

Exercise

Assistance
3 x 10 reps

Exercise

Assistance
3 x 12 reps

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Frequently Asked Questions about Powerbuilding 101

How long is the Powerbuilding 101 program?

The Powerbuilding 101 program is 12 weeks long, with 5 training days per week.

What is the goal of Powerbuilding 101?

The primary goal of Powerbuilding 101 is to help you Strength and Muscle.

Who is Powerbuilding 101 designed for?

Powerbuilding 101 is designed for all lifters looking to Strength and Muscle.

How do I track Powerbuilding 101 workouts?

You can track Powerbuilding 101 workouts using the KeyLifts app. The template is pre-built and ready to use with automatic percentage calculations.

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