Atreides Powerbuilding: A 5-Day Strength & Athleticism Program
From the archive. Kept up as a record, no longer updated.
Atreides Powerbuilding is the upgrade to Atreides Revenge. Same philosophy: get strong, stay fast, keep the engine running. Tighter structure, clearer intensity rules, and no prescribed weights, so anyone can run it at their own level. Build power, maintain or grow muscle—all during a cut. Strength transfers to power even when there’s a drought.
How It Works
Five training days. Each one follows the same order: warmup → plyo/power → strength → conditioning. Power work comes first while you’re fresh. Never do jumps or sprints fatigued.
Suggested week: Day 1 Mon · Day 2 Tue · Rest Wed · Day 3 Thu · Day 4 Fri · Day 5 Sat · Rest Sun
Intensity Key
| Term | Meaning |
|---|---|
| RIR | Reps in reserve. 2 RIR = stop with 2 clean reps left. |
| RPE | Effort out of 10. RPE 8 ≈ 2 reps left. |
| Top set | Heaviest set of the day. Work up to an RPE 8. Rest 3–4 min after. |
| Ramp-up | Warmup sets into the top set: ~45% × 5, 60% × 3, 75% × 2, 85% × 1 (of top-set weight). |
| CAT | Compensatory Acceleration Training. Lighter load, moved as fast as possible every rep. If bar speed drops, end the set. |
| Zone 2 | Easy steady cardio. You can hold a conversation. Roughly 60–70% of max heart rate. |
Progression
- Top sets: When you hit your reps at RPE 7 or easier, add 5–10 lb (lower body) or 2.5–5 lb (upper body) next week.
- Back-offs & speed work: Calculated from that day’s top set. Speed is the goal; never grind these.
- Accessories: Double progression. Hit the top of the rep range on every set at 2 RIR, then add load.
- Deload: Every 6th week, cut sets by ~40% and skip top sets.
Day 1 — Caladan: Knee-Dominant & Horizontal Power
Home soil. The foundation day: a heavy squat to wake up the nervous system, then speed.
Warmup (8–10 min)
- 90/90 hip switch — 6/side
- Cossack squat — 6/side
- Single-leg glute bridge — 8/side
- Copenhagen plank — 30s/side
Plyo / Potentiation
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Extensive ankle pogos | 2 × 20 | Short contacts, stiff ankles |
| Broad jump | 2 × 3 | Max distance, walk back and fully reset |
| Single-leg lateral plant to hop, use slantboard if possible | 2 × 3/side | Stick briefly, explode back |
Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| High-bar back squat | Ramp-up → 1 × 4 | Top set, RPE 8 |
| Squat speed back-offs (CAT) | 5 × 2 | ~70% of top set, max bar speed, 60–75s rest |
| DB incline press | 3 × 8 | 2 RIR |
| Lateral raise | 3 × 12 | 2 RIR |
| Supported dead hang | 3 × 30s | Feet on a box, knees at 90° |
Conditioning: 20 min incline walk + 20 min bike (Zone 2)
Day 2 — Crysknife: Upper Push & Elastic Upper Body
Sharp and fast. Explosive pressing, then controlled hypertrophy work.
Warmup (6–8 min)
- Quadruped serratus push-up — 10
- Half-kneeling shoulder CAR — 8 forward, 8 back
- Band pull-apart — 12
- Plank — 30s
Plyo
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Explosive rebound push-up | 3 × 5 | Hands leave the floor, minimal ground contact |
Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Cambered bar incline press | Ramp-up → 1 × 3 | Top set, RPE 8 |
| Incline press back-offs | 3 × 6 | Drop ~10–15% from top set, 2 RIR |
| Cable neutral-grip row | 3 × 6 | Sharp pull, controlled eccentric |
| Superset A1: Incline DB curl | 3 × 8 | 2 RIR |
| Superset A2: Skull crusher | 3 × 12 | 2 RIR |
Conditioning: 25–30 min incline walk or easy bike (Zone 2)
Day 3 — Sardaukar: Posterior Chain & Triple Extension
The brute day. Heaviest pull of the week, built on violent hips.
Warmup (8–10 min)
- Cat-camel — 8
- Bird dog — 4/side, 5s hold
- Wall ankle rocks — 8/side
- Bodyweight hip hinge drill — 6
Power
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Hardstyle KB swing (light) | 3 × 6 | Violent hip snap, reset each rep |
Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Trap bar deadlift | Ramp-up → 1 × 3 | Top set, RPE 8 |
| Trap bar speed pulls (CAT) | 4 × 3 | ~70–75% of top set, dead stop each rep, max speed off the floor |
| Weighted dip | 4 × 6 | 2 RIR |
| Chest-supported row | 3 × 8–10 | 2 RIR |
| Standing calf raise | 3 × 12–15 | Full stretch at the bottom, 2 RIR |
| Pallof press | 3 × 10/side | Resist rotation, don’t rush |
Conditioning: 30 min Zone 2
Day 4 — Sandrider: Sprint Acceleration, Rotational Power & Upper Pull
Speed, rotation, and grip. Everything you’d need to mount a worm.
Warmup (10–12 min)
- Leg swings — 15 front/back + 15 lateral per leg
- Thoracic rotation — 8/side
- Wall acceleration march — 2 × 6 switches/leg
- Tall-to-short snap-down — 2 × 6
- Progressive build-ups — 2 × 30 yd at 60–70%
Plyo & Sprints
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Rotational med-ball scoop / shot-put throw | 3 × 4/side | 6–8 lb ball, max release speed |
| Sprint accelerations | 3 × 15–20 yd | 2-point stance, 80–90% effort, full walk-back (90–120s) |
Strength
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Kneeling landmine press | Ramp-up → 1 × 4–5 | Top set, RPE 8 |
| Landmine press back-offs | 3 × 6 | Drop ~20% from top set, 2 RIR |
| Pull-up or lat pulldown | 3 × 6–8 | Slow and controlled, 2 RIR |
| Face pull | 3 × 15 | 2 RIR |
| Farmer carry | 3 × 40 yd | Heavy; straps allowed |
Alactic Conditioning: Prowler push/pull or bike sprints — 4–5 rounds of 10s max effort, 75–90s passive rest
Day 5 — Weirding Way: Unilateral Integrity & Elastic Deceleration
Balance, control, and landing. Strength that holds up on one leg.
Warmup (8–10 min)
- Quadruped adductor rockback — 6/side
- Standing ankle CAR — 6/side
- Reverse lunge to single-leg balance — 5/side
- Low single-leg hops — 20/side
Plyo
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Low-box depth drop | 3 × 4 | 12–18” box, step off, stick the landing instantly |
| Single-leg bounds | 2 × 4/side | Immediate bounce off the ground |
Strength (strict 2 RIR throughout)
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Bulgarian split squat | 3 × 8/leg | |
| Seated hamstring curl | 2 × 12 | |
| Leg extension | 2 × 12 | Slow eccentric |
| Single-leg standing calf raise | 3 × 10/side | |
| Superset A1: Reverse fly | 3 × 10–12 | 30s rest between exercises |
| Superset A2: Seated hammer curl | 3 × 10 |
Conditioning: 25 min incline walk (Zone 2)
This program is shared for educational purposes and isn’t medical advice. Scale anything that hurts, and get cleared by a professional if you have an injury or health condition.