Rotating Powerbuilding
Mjolnir Strength & Conditioning
Football , Wrestling, Rugby, Powerlifting, Bodybuilding, Strength & Conditioning, Track & FieldThis 13-week program is perfect for athletes in their off-season who need to come back bigger and stronger! It's best for Advanced lifters, and has been designed specifically to help you drive growth and strength development.
Rotating Powerbuilding uses programmed percentage work for the first lift of each day followed by RPE-based accessory work to account for athlete readiness on any given day.
This program is the distillation of my philosophy that has been honed over nearly two decades of coaching THOUSANDS of collegiate athletes. It uses a rotation of both exercises and intensities to allow you to continuously push hard while avoiding staleness and culminates in a PR week for you to set new 1RM's!
A
Bench Press
3 x 8 @ 60, 65, 70 %
B1
Incline DB Bench Press
3 x 12 @ 7, 7, 8
B2
Chest-Supported DB Row
3 x 12 @ 7, 7, 8
C1
Seated DB Press
3 x 12 @ 7, 7, 8
C2
Pull-Up
3 x 6
D1
Band Face Pull
3 x 15 @ 7, 7, 8
D2
Banded Tricep Pushdown
3 x 15 @ 7, 7, 8
D3
DB Bicep Curls
3 x 15 @ 7, 7, 8
A
Back Squat
3 x 8 @ 60, 65, 70 %
B
Good Morning
3 x 12 @ 6, 7, 7
C
Front Rack Split Squat
3 x 12 @ 6, 7, 7
D1
Physioball Leg Curl
3 x 6
D2
Lying Leg Curl
3 x 15 @ 6, 7, 7
D3
Seated Banded Leg Curls
3 x 15 @ 6, 7, 7
A
Incline Bench Press
3 x 8 @ 60, 65, 70 %
B1
Seated DB Press
3 x 12 @ 7, 7, 8
B2
Pull-Up
3 x 6
C1
DB Bench Press
3 x 12 @ 7, 7, 8
C2
Dumbbell (DB) Row
3 x 12 @ 7, 7, 8
D1
Standing DB Upright Row
3 x 15 @ 7, 7, 8
D2
DB Overhead Tricep Extension
3 x 15 @ 7, 7, 8
D3
Hammer Curl
3 x 15 @ 7, 7, 8
A
Deadlift
3 x 8 @ 60, 65, 70 %
B
Goblet Squat
3 x 12 @ 6, 7, 7
C
KB single leg RDL
3 x 12 @ 6, 7, 7
D1
Leg Extension
3 x 15 @ 6, 7, 7
D2
Weighted Sissy Squat
3 x 15 @ 6, 7, 7
D3
Front Foot Elevated Split Squat
3 x 15 @ 6, 7, 7
Jordan Jacobs
Over my 16-year career as a CSCS-certified collegiate Strength & Conditioning Coach, I've helped literally thousands of athletes improve their strength and size. I've developed a good understanding of what works, what doesn't, and how to help drive progress. I believe in keeping things simple and hammering the fundamentals.
This program will help you add size and strength and blow up your old PR's! Stay fresh, stay motivated, and keep progressing!
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