POWERBUILDING 101: Glutes, Quads & Hamstrings! | Increase Your Max Squat!

intermediate
Goal: Muscle Gain intermediate
Equipment BarbellMachine
Add To Profile
Rate This Routine
5
Downloadable Resources Routine Exercises Calendar

Download the WORKOUT CALENDAR!


Hey what’s up guys and welcome 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 1, DAY 6, DAY 11 & DAY 16.  However, the percentage of the weight of your 1 REP MAX you’ll use each set for the BARBELL SQUATS 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. Barbell
  2. Machine

List of Exercises:

  • Rest 2 - 4 minutes between sets on M1
  • Rest 60 - 90 seconds between sets on M2 – M6 & M1 WARM-UP

  • Aerobic Warm-Up (Before Training) – 10-minute walk (3 mph) and 15 minutes of dynamic stretching (hamstrings, quads, glutes, hip flexors, calves)

  • Aerobic Cool-Down (After Training - Recommended, not required) – 10-minute slow walk on the treadmill.

M1: Barbell Squat

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 1: Working Sets As % of 1RM

     60% of 1RM x 5 reps

     65% of 1RM x 5 reps

     75% of 1RM x 5 reps

 

Day 6: Working Sets As % of 1RM

     65% of 1RM x 3 reps

     70% of 1RM x 3 reps

     80% of 1RM x 3 reps


Day 11: Working Sets As % of 1RM

     65% of 1RM x 5 reps

     75% of 1RM x 3 reps

     85% of 1RM x 1 rep

 

Day 16: Working Sets As % of 1RM

     35% of 1RM x 5 reps

     45% of 1RM x 5 reps

     55% of 1RM x 5 reps

 

NOTE: Day 16 is part of the DELOAD WEEK.

 

M2: Prone Leg Curl (4 sets: 12 reps) - Set 4 = Drop Set Until Failure* 

M3: Hack Squat (Smith Machine) (4 sets: 10 reps)

M4: Calf Raise (5 sets: 20 reps)

M5: Leg Extension (4 sets: 12 reps) - Set 1 = Drop Set* / Set 4 = Until Failure*

M6: Leg Press (Wide High Stance) (3 sets: 15 reps) - Set 3 = Until Failure*

 

*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!

Mike_G831
 Close

another question Scott, for the weight on the m2-m6 I am assuming that is controlled weight and we are not using the percentages of our 1 RM?

Scott_Herman  Edit  Delete  Close

@mike_g831 Yes that's right. Just use as much weight as you can handle for the rep range while using proper form. The percentage work is only with your first compound movements.

Mike_G831
 Close

Hey Scott,

What exercise can I replace the reverse curl with? I messed up my lower back super setting that and squats at the beginning of the year. Also I don’t have a smith machine at my gym so what else can I do?

Scott_Herman  Edit  Delete  Close

@mike_g831 well you can do a romanian deadlift (with a belt on) for hamstrings and a barbell hack squat to replace smith machine.  Thoughts?

MrNiMo
 Close

I am about to finish the 12 weeks home challenge and this program interest me but i never really did gym before and might need enlightnement a bit. How do i calculate a max rep? How to know which weight to use to make an effective workout? Sry if it sound noob hehe

Scott_Herman  Edit  Delete  Close

@mrnimo Here's a calculator you can use man! http://muscularstrength.com/Full-Workout-Programs/One-Rep-Max-Calculator. Apart from that, just use as much weight as you can handle for the given rep range for the exercises that don't require you to use a percentage of your 1RM!

Tonybat3577
 Close

Power bodybuilding looks a little like Jim senders 531

So I like this it's what I been doing awesome 

Scott_Herman  Edit  Delete  Close

@tonybat3577 glad you have been enjoying it man! Getting bigger and stronger?!

jorgejm82
 Close

Good morning family! 

I’m finishing my 5 day BodyBuilding split this week, and i want to start my power building 101 next week , and my question is ..

are this the right numbers for my  Barbell Squat ? 155lb is what I’ve working with .

Thks!



Scott_Herman  Edit  Delete  Close

@jorgejm82 that's right man! Work up to that weight by doing some single reps and then see if you can hit it!

jorgejm82  Edit  Delete  Close

@scott_herman so .. load the bar at  178lb ? and Try my one rep max? 

tks for the reply!

Scott_Herman  Edit  Delete  Close

Well the calculator will get you in the ballpark of what it is... but at the end of the day to TRULY test it.... you need to max out!

Orlan1
 Close

quick question, does it make sense if i switched hack squat for front squats? i love front squatting lol

Scott_Herman  Edit  Delete  Close

@orlan1 well if you have a hack squat I would use that for now, and go back to front squatting after the program.. but if you don't have a hack squat machine, then front squatting would be a good alternative 😊 

ZayneFlaherty24
 Close

I don’t have access to a smith machine to do hack squats so would it be fine if I did them the conventional way? Meaning bar behind the legs

RicardoFM
 Close

Hi @scott_herman , I don't understand this 100% M5: Leg Extension (4 sets: 12 reps) - Set 1 = Drop Set* / Set 4 = Until Failure*.

What I get is: First set I do 12 reps then 1 drop set, Second and Third sets are regular no drop set  (same weight as first set) , Forth set until failure?

Thaks for explanining 😃  

Scott_Herman  Edit  Delete  Close

yeah you have everything right and basically on set 4.. if you get to 12 and STILL have energy in the tank for a few more reps.. finish off the reps until yu can't do more.  But if you are using the right weight it should only be an extra 2 - 3 more reps.

Stevecarlson411
 Close

If we train Mon thru Friday and take the weekends off, how should we adjust this workout schedule? 

Scott_Herman  Edit  Delete  Close

@stevecarlson411 you'll just have to switch the Wednesday rest day to Saturday, and train 5 days in a row if you want to take the weekends off 😊 

Tedster
 Close


Is there anything that explains these rep ranges and one rep max? Or real time video of this workout? Do I literally get on a machine and push as much weight to see how much you can push in one set? Also, M5 is saying to do sets with required weight which I’m guessing is 60% for day one with five reps. Then I’ll do two more 5 reps 65 70%? Then there’s a step 4? In blue highlighter? It’s almost like I’m all over the place on this article looking at codes. For instance I’m looking at M3 but when I go to day one it’s saying to do 3 sets of 5reps at 60,65,75%,, but under M3 it’s saying 4 sets of ten??? Which isn’t even highlighted lol. I wanted to do this after my 12 week gain awhile ago and I came back to look just to find this is still very very confusing lol. Please dumb this down for me!


Scott_Herman  Edit  Delete  Close

Hey @tedster, no the highlighted part IS part of the routine.. but only applies to the exercises that have the corresponding highlighted colors.  did you watch the entire video too?  That does a great job of explaining everything as well.

Tedster  Edit  Delete  Close

Yes it does thank you! I didn’t realize the highlighted part isn’t apart of this routine. 

Scott_Herman  Edit  Delete  Close

@tedster you don't need your 1 Rep Max (1RM) numbers for anything except the compound movemnt (which in this routine is squats). If you don't know what your 1RM for squats is, you can calculate it here: http://muscularstrength.com/Full-Workout-Programs/One-Rep-Max-Calculator I'm not quite sure where you are getting the idea that M5 or any of the other movements are to be done with a required weight percentage.. M5 for example is simply 4 sets of 12 reps, with the first set including 1 drop set and the final set being performed until failure. This means that you pick a weight where you can do 12 reps, but still have 1-2 reps left in the tank. However, once you get to the final set, the idea is to continue past 12 reps until failure (so this might be 14 or 15 reps for the final set).


Remember the only movement the percentages relate to is the barbell squat.. notice that all of the percentages are underneath the barbell squat, but before all of the other movements? Does it make sense now?