<aside> 📚 Programs, reference material, and training resources imported by the user. Oak draws on this when planning sessions and writing weekly plans.

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8-Week Powerbuilding Block 1

Imported from user's training notes. 3-day Mon/Wed/Fri split. Emphasis on the squat, bench, and deadlift with hypertrophy accessories. Progressive overload driven by RPE.

Monday · Legs

• Barbell back squat · 3×12 → 5×5 (Week 5+)
• Romanian deadlift · 3×10
• Leg press · 3×12
• Leg curl · 3×12
• Calf raise · 4×15

Wednesday · Push (Chest / Shoulders / Triceps)

• Bench press · 3×10 → 5×5 (Week 5+)
• Incline dumbbell press · 3×8
• Overhead press · 3×10
• Dips · 3×8
• Hammer curls · 3×12

Friday · Pull (Back / Biceps / Deadlift)

• Conventional deadlift · 3×8 → 5×3 (Week 5+)
• Barbell row · 4×8
• Pull-ups / Lat pulldown · 3×10