Powerbuilding Workout Program — Free Training Plan

Sample Programs

Intermediate Powerbuilding

10 weeks intermediate

Intermediate (6-24 months). Goal: Build strength AND size.

Heavy compounds for strength, then hypertrophy work for size. Best of both worlds.

#	Exercise	Sets x Reps	Notes
1	Bench Press	5x3-5	HEAVY. Main strength work. Barbell incline bench. 3-4 min rest.
2	Barbell Row	5x5-6	Heavy row. Power pull. Explosive.
3	Overhead Press	4x6-8	Smith shoulder press. Build pressing strength.
4	DB Bench	3x10-12	HYPERTROPHY. Chest volume. Control the weight.
5	Cable Row	3x12-15	Back pump. Seated row. Squeeze.
6	Bicep Curl	3x12-15	Arm volume. Pump work. Seated inner curl.

#	Exercise	Sets x Reps	Notes
1	Squat	5x3-5	HEAVY. Main strength work. Back squat. Respect this.
2	Deadlift	5x3-5	HEAVY pull. King of lifts. Maximum effort.
3	Front Squat	4x6-8	High bar squat variation. Quad builder.
4	Leg Press	3x12-15	HYPERTROPHY. Leg volume. Sled press. Deep.
5	Leg Curl	3x12-15	Hamstring pump. Lying curl. Squeeze.
6	Weighted Plank	3x	Core strength. Add plate on back.

#	Exercise	Sets x Reps	Notes
1	DB Press	4x8-12	Chest builder. DB twisting bench press.
2	Lat Pulldown	4x10-12	Lat width. Big stretch. Control.
3	Lateral Raise	4x12-15	Shoulder width. Dumbbell full can raise.
4	Incline Curl	3x12-15	Bicep stretch. DB incline curl.
5	Tricep Extension	3x12-15	Tricep pump. Cable extension.
6	Crunch	3x20-25	Ab finisher. Quality reps.

#	Exercise	Sets x Reps	Notes
1	Romanian Deadlift	4x8-12	Hamstring builder. Barbell RDL. Feel the stretch.
2	Goblet Squat	4x12-15	Quad pump. KB/DB goblet. Deep squat.
3	Barbell Lunge	3x10-12 each	Single leg volume. Heavy lunges.
4	Leg Extension	3x15-20	Quad burn. High reps. Squeeze at top.
5	Calf Raise	4x15-20	Barbell standing calf raise. Full range.
6	Leg Raise	3x15-20	Assisted leg raise. Lower abs.

Advanced Powerbuilding - Maximum Strength & Size

12 weeks advanced

Advanced (24+ months). Goal: Elite strength and mass.

Extreme program. Heavy compounds + high volume accessories. For advanced lifters only.

#	Exercise	Sets x Reps	Notes
1	Back Squat	6x2-4	MAXIMAL. Main lift. Heavy triples. 4-5 min rest.
2	Front Squat	4x5-6	High bar variation. Quad emphasis.
3	Leg Press	4x12-15	Volume work. Sled press. Push hard.
4	Leg Curl	4x12-15	Hamstring volume. Lying curl.
5	Leg Extension	4x15-20	Quad pump. Burn them out.
6	Weighted Plank	4x	Heavy plate on back. Core strength.

#	Exercise	Sets x Reps	Notes
1	Bench Press	6x2-4	MAXIMAL. Barbell incline bench. Heavy triples.
2	DB Bench	4x6-8	Heavy dumbbell work. Chest builder.
3	Shoulder Press	4x8-10	Smith press. Overhead strength.
4	DB Fly	4x12-15	Chest isolation. DB twist press variation.
5	Lateral Raise	4x15-20	Shoulder volume. Pump work.
6	Tricep Extension	4x15-20	Tricep destruction. Cable work.

#	Exercise	Sets x Reps	Notes
1	Deadlift	6x2-4	MAXIMAL. King of lifts. Heavy singles/doubles/triples.
2	Romanian Deadlift	4x6-8	Barbell RDL. Hamstring builder.
3	Goblet Squat	4x15-20	High rep squats. Leg pump.
4	Lunge	3x12-15 each	Barbell lunge. Single leg volume.
5	Seated Leg Curl	4x15-20	Different angle. Ham pump.
6	Calf Raise	5x20-25	High volume calves. Barbell standing.

#	Exercise	Sets x Reps	Notes
1	Barbell Row	5x5-6	Heavy row. Power pull. Barbell incline.
2	Lat Pulldown	4x8-10	Lat width. Pull to chest.
3	Cable Row	4x12-15	Back thickness. Seated row. Squeeze.
4	Bicep Curl	4x10-12	Seated inner bicep curl. Heavy.
5	Incline Curl	4x12-15	DB incline curl. Bicep stretch.
6	Crunch	4x25-30	Ab work. High volume.