POWERBUILDING 9-WEEK
with Ryan Dengler
This is an 9-week powerbuilding style program designed to challenge you in both bodybuilding and powerlifting training styles. This is personally my favorite way to train and probably my favorite program I've ever created. Th... more
ONLY AVAILABLE ON THE PLAYBOOK APP
Sessions (50)
+45 sessions more
Frequently Asked Questions
What is RPE and how does it work?
Watch these videos for a background on what RPE is, how to use it in your training, and how to judge your RPE's on your training sets:
RPE background info: https://www.youtube.com/watch?v=TAAUG-9MK9c
https://youtu.be/0_JJZHKUV5U
https://youtu.be/WXQaEq4_2lY
https://youtu.be/2xEYSsfiWIE
How to read the workout protocol? Ex. " 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps "
For the example, this just means that your top set will just be 1 rep and you will perform that rep at an RPE of 7. Then for your backdown sets, you'll use 72.5% of what your current estimated one rep max is for another 3 sets of 5 reps. For example, if your estimated max is 405 lbs on squat, then you'll use 72.5% of that, so about 295 lbs. for your backdown sets.
Frequently Asked Questions
What is RPE and how does it work?
Watch these videos for a background on what RPE is, how to use it in your training, and how to judge your RPE's on your training sets:
RPE background info: https://www.youtube.com/watch?v=TAAUG-9MK9c
https://youtu.be/0_JJZHKUV5U
https://youtu.be/WXQaEq4_2lY
https://youtu.be/2xEYSsfiWIE
How to read the workout protocol? Ex. " 1 rep @ RPE 7 // then use 72.5% of your 1RM 3 x 5 reps "
For the example, this just means that your top set will just be 1 rep and you will perform that rep at an RPE of 7. Then for your backdown sets, you'll use 72.5% of what your current estimated one rep max is for another 3 sets of 5 reps. For example, if your estimated max is 405 lbs on squat, then you'll use 72.5% of that, so about 295 lbs. for your backdown sets.
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Comments
R
Ronald • 14d ago
Great pump
R
Ronald • 25d ago
Great pump
N
Nene • 10mo ago
Good workout, loved the percentages helped remove a lot of guessing
L
Logan • 10mo ago
Great
P
Peter • 1y ago
Easy peasy
P
Peter • 1y ago
Really easy