Day 1
Week 1 - Legs
5 exercises
Squat
2 x 70% x 5
Quads
High Bar Squat
2 x 20 @ RPE 8
Quads
Leg Press
3 x 8-12 @ RPE 8
Quads
Seated Hamstring Curl
3 x 8-12 @ RPE 8
Hamstrings
Calf Raise
3 x 8-12 @ RPE 8
Calves
Built-in training plan
Ben Pollack 7 Week Powerbuilding
A push/pull/legs emphasis alternates with full-body strength practice. The rolling four-day interpretation is documented in the notes; this template uses the published three-session week. Review the full schedule, then follow this plan in IronFlow.
- Days / week
- 3
- Weeks
- 7
- Level
- Intermediate
- Focus
- Hybrid
[Fit check]
Is Ben Pollack 7 Week Powerbuilding right for you?
Plan profile: Level Intermediate · Focus Hybrid · Training days per week: 3. Confirm the schedule and equipment below before starting.
Who it is for
Training level: Intermediate · Plan focus: Hybrid · Training days per week: 3
Choose another plan if
This plan may not match your schedule or training needs. Training days per week: 3 · Equipment: Barbell, Dumbbell, Cable, Machine
[Plan at a glance]
Plan at a glance
A push/pull/legs emphasis alternates with full-body strength practice. The rolling four-day interpretation is documented in the notes; this template uses the published three-session week.
Max lifts
SquatBench PressDeadlift
Equipment
BarbellDumbbellCableMachine
[What you are committing to]
- Days / week
- Training days each week: 3
- Weeks
- Planned weeks: 7
- Sample week
- Week 1
[Plan shape]
Plan shape
See how many planned work sets each week contains and how the block is paced over time.
Weekly volume
Planned work sets from the stored plan
Plan length
Each block represents one planned week
7
weeks
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
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[Day-by-day schedule]
Day-by-day schedule
Every exercise below comes from the built-in plan stored in the app.
Day 2
Week 1 - Push
4 exercises
Bench Press
1 x 5 @ RPE 9
Chest
Close-Grip Bench Press
3 x 6-10 @ RPE 8
Triceps
Lateral Raise
3 x 10-15 @ RPE 8
Shoulders
Weighted Dip
3 x 6-10 @ RPE 8
Triceps
Day 3
Week 1 - Pull
4 exercises
Deadlift (Dead Stop)
1 x 70% x 10+
Back
Chin-Up / Pull-Up
4 x 6-10 @ RPE 8
Back
Dumbbell Row
3 x 8-12 @ RPE 8
Back
Strict Curl
3 x 8-12 @ RPE 8
Biceps
[Progression contract]
How it progresses
When it changes
after each completed week · by your logged decision
What changes
The stored schedule carries the planned week-to-week changes.
After success or failure
Use the source guidance to decide whether to advance, hold, or repeat.
Deloads
No separate deload or taper is encoded in this plan.
[FAQ]
Questions about Ben Pollack 7 Week Powerbuilding
Training days per week: 3. Check the day-by-day preview before you start.
Planned weeks: 7. The schedule preview is generated from the same plan data used in the app.
The source describes the progression, but this plan does not claim to apply it automatically. Use the progression card and source guidance when deciding what to change.
No. You can select and start the plan in guest mode. Signing in is optional for sync and backup.
[Use this plan]