Goal: Muscle Gain intermediate
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Hey what’s up guys and welcome back to my 5 WEEK POWERBUILDING program!  This program was designed to help you build some serious strength & muscle at the same time and you can do it whether you’re a beginner or an advanced athlete!  This is because my program works off of your 1 rep max percentages and as you go through the workouts you’ll be steadily increasing your weights each week.   Then on week 5, you’ll be retesting your 1 rep max on your squat, bench and deadlift so that you can rework your numbers and repeat the program again for another 5 weeks.
If you’ve never tested your 1 REP MAX before, please download the program calendar and follow the instructions on the “TESTING” tab.  You can also use the
1 REP MAX CALCULATOR for a quick reference as well.
One more thing, please pay close attention to the layout of this routine as you’ll be training with the same workout on DAY 3 & DAY 13.  However, the percentage of the weight of your 1 REP MAX you’ll use each set for the BARBELL DEADLIFT will change each DAY.
This is CRUCIAL to ensure you’re increasing your strength each week so make sure you really push yourselves each DAY!
This Routine Requires:

  1. Cables
  2. Barbell
  3. Machine
  4. Dumbbells

List of Exercises:

  • Rest 2 - 4 minutes between sets on M1
  • Rest 60 - 90 seconds between sets on M2 – M7 & M1 WARM-UP

  • Aerobic Warm-Up (Before Training) - 10-minute slow jog (5 - 6mph) on treadmill or 10 minutes on Stairmaster.

M1: Barbell Deadlift

Warm-Up Sets As % of 1RM (ALL DAYS)

     35% of 1RM x 5 reps

     45% of 1RM x 5 reps

     55% of 1RM x 3 reps
Day 3: Working Sets As % of 1RM

     60% of 1RM x 5 reps

     65% of 1RM x 5 reps

     75% of 1RM x 5 reps

Day 13: Working Sets As % of 1RM

     65% of 1RM x 5 reps

     75% of 1RM x 3 reps

     85% of 1RM x 1 reps
M2: Lat Pulldown(Wide-Grip) (4 sets: 15 reps) - Set 4 = Drop Set Until Failure*

M3: Single-Arm Dumbbell Row (4 sets: 12 reps) - Set 1 = Drop Set* / Set 4 = Until Failure*

M4: Alternating Dumbbell Hammer Curl (3 sets: 8 reps)

M5: Lower Back Extension (3 sets: 15 reps)
M6: Standing Lat Pushdown (4 sets: 10 reps)

M7: Standing High-Row (4 sets: 10 reps)
*Complete 12 reps, then lower the weight and rep out until failure (20 – 25 reps max)

*If you complete all your reps but still have some energy left, squeeze out those last few reps

*Complete required reps, lower the weight, and then complete required reps one more time
IMPORTANT: Remember that your
MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.  
Be sure to download the program calendar so you know which days to do each workout and for those of you who would like more guidance I do offer 1 on 1 coaching and I would love to personal help you if you need it!  Just be sure to e-mail me at
Brian@BrianDeCosta.com for more information.  Train hard guys!

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My, I just finished Day 2 face! PPL


this workout kicked my ass, really enjoyed it  


Calendar link is broken, any way you can upload a different file or maybe pdf instead?


Hey Scott,

About to start the program today (delayed from Last week).

I'm not hitting a gym currently and using my gear at home, as such i don't have everything to hand, or equipment is a bit limited. Mainly cable machines.

Is there a free weight alternative you could suggest for the low to high cable fly?

My cable machine is a static fixed position pull down only.  

I can stack resistance bands, but I'd sooner use weights.

Any thoughts would be much appreciated.

Thanks in advance man!



Do you have a substitute for the Bulgarian split squat?



Do you have a substitute for the Bulgarian split squat?

Edit Delete Close

Hi Scott,

Do you have an alternative for the Bulgarian split squat? 


Hi Scott, I don't see a link explaining the C&R method ("If you missed my in-depth explanation that explains EXACTLY HOW my CHEAT & RECOVER TECHNIQUE works and WHY you should be training with it to maximize your muscle building potential, I’ll link to it RIGHT HERE.")  Is that still available?

Scott_Herman Edit Delete Close

@mtoomey79 I haven't uploaded the video yet. I'm going to release it when the app launches 😊 


Hey Scott, Hope all is well. First day of push B feels great man. Is there an alternative you would recommend for the leg lifts/ Knee rase. I work out in my home gym and have a bench, cable machine and ceiling mounted pull up bar if that helps. I hung from the pull up bar and did leg lifts instead but can not get near the required reps (plus it left my hands feeling crispy). Anywho thank you in advance. 

Scott_Herman Edit Delete Close

@elementalsigns If you have the pull-up bar, just keep doing the knee raise a few reps at a time until you get them all done man! If you can only do 10, then do 10, rest for 10 seconds, then do as many as you can, and repeat until you get to 20 reps before taking the full 30 second rest period. It's supposed to be hard 😉 


Just completed this one...
first round i thought, so far so good.

Should've never thought like that haha. Great routine!

Platinum is so much worth it!