Powerbuilding Workout Routine, With Tips from a CPT

Some athletes want to get bigger, and some athletes want to get stronger. But if you’re like us, you probably want…well, the best of both worlds. But don’t worry — it’s far from impossible to be able to deadlift 500 pounds and look like you can deadlift 500 pounds. Just turn on the CrossFit Games for proof positive. But if you’re not a CrossFitter, what’s a lifter to do? 

Luckily, we’ve got “powerbuilding” — a hybridized version of powerlifting (getting strong) plus bodybuilding (getting muscular). It’s all good if you don’t know where to start: because we do. Below, we’re laying out a 10-week powerbuilding program, just for you.

Recent Updates: BarBend’s Senior Editor Alex Polish made our information more digestible by rearranging some sections. You’ll encounter a cleaner reading experience — and slick workout charts — that will make it easy to take our workouts to the gym with you. And if you don’t have all the equipment the workouts call for, we’re now offering alternatives to help you complete your workouts with what you’ve got.

What Is Powerbuilding?

As the name implies, powerbuilding workouts are meant to both increase strength (powerlifting) and spark muscle gain (bodybuilding). Powerbuilding programs are pretty varied. They can be tailored to suit the competitive powerlifter who wants to max out their deadlift or to the weekend warrior who wants to get bigger and stronger. These programs are accessible and customizable.

[Read More: These Are the Differences Between Powerlifting vs. Powerbuilding]

Usually, powerbuilding programs start with compound movement — like the bench press or back squat — often in the lower rep range with a strength and power focus. Then, you transition into more focused accessory work, working your biceps, triceps, and shoulder muscles with lighter weight for more reps. 

The BarBend 10-Week Powerbuilding Program

If you don’t want to craft your own powerbuilding routine from scratch — a huge undertaking — you need a good template routine to follow. This is BarBend’s own 10-week powerbuilding plan, all but guaranteed to build your strength and beef you up at the same time. 

Note that movements linked with a “+” sign should be performed as a superset with little to no rest in between.

Equipment Needed: 

• Barbell
• Weight plates
• Dumbbells
• Adjustable weight bench
• Leg curl machine
• Pull-up bar
• Cable machine
• Back extension machine
• Medicine ball
• Dip bar
• Dip belt 
• TRX suspension strap
• Resistance band
• Kettlebell
• Weight sled (optional)

Don’t have all the equipment on that list? No problem. We’ll provide exercise substitutions with each workout.

For workouts labeled hypertrophy, choose moderate weights that you can bring to failure toward the end of each set within the prescribed rep range. Aim for a seven to eight out of 10 effort.

For strength workouts, use heavier weights and aim to leave one or two reps in the tank with each set. Aim to be giving it an eight to nine out of 10 effort.

With deload workouts, use only about 55-65 percent of what you use in your strength workouts. Don’t be fooled by the low volume and load up — instead, take the opportunity to grease the groove of these movements and practice your form with light weights.

Make it Easier: Perform the barbell movements with dumbbells. For example, try swapping in a goblet squat for the back squat and a dumbbell hip thrust for the barbell version. Perform the plank with your hands on an incline or from your knees. Use pull-up assist bands or perform lat pulldowns when the workouts call for chin-ups or pull-ups.

Make it Harder: Perform your accessory exercises with a slow tempo — control each eccentric (lowering) portion of the lift for three to five seconds. This will majorly increase your time under tension and boost your muscle-building potential.

Weeks One & Two

Day One: Squat Hypertrophy

Exercise	Sets	Reps
Barbell Back Squat	5	8
Barbell Hip Thrust	3	10
Dumbbell Split Squat + Dumbbell Romanian Deadlift	3	8 + 12
Single-Leg Seated Leg Curl + Hanging Leg Raise	2	12 + AMRAP
Weighted Plank	3	30 seconds

Exercise Substitutions: 

1. Goblet Squat
2. Dumbbell Hip Thrust
3. Bodyweight Split Squat + Bodyweight Good Morning
4. Leg Curl With Dumbbell (lying prone on a bench) + Lying Leg Raise
5. Plank (OR with your hands on an incline OR performed on your knees)

[Read More: Hypertrophy Training Sets and Reps]

Day Two: Bench Press Hypertrophy

Exercise	Sets	Reps
Bench Press	5	7
Dumbbell Bench Press	2	8
Incline Dumbbell Bench Press	3	7
Incline Dumbbell Row	3	10
Skull Crusher	4	7
Push-Up + Pallof Press	2	AMRAP + 6

Exercise Substitutions:

1. Dumbbell Bench Press
2. Kneeling Push-Up
3. Feet-Elevated Push-Up
4. Bent-Over Dumbbell Row
5. Dumbbell Kickback
6. Kneeling Push-Up + Russian Twist

Day Three: Deadlift Hypertrophy

Exercise	Sets	Reps
Deadlift	5	4
Barbell Row	4	5
Pull-Up	3	7
Farmer’s Walk + Back Extension	4	20 paces + 10
Inverted Row	2	7

Exercise Substitutions:

1. Elevated Kettlebell Deadlift OR PVC Deadlift
2. Chest-Supported Dumbbell Row
3. Lat Pulldown OR Assisted Pull-Up
4. Static Dumbbell Hold + Superman
5. TRX Row

Day Four: Overhead Press Hypertrophy

Exercise	Sets	Reps
Overhead Press	6	6
Chin-Up + Landmine Press	4	6 + 8
Barbell Curl + Dip	3	8 + AMRAP
Incline Dumbbell Curl + Lateral Raise	3	7 + 12
Dead Bug	2	20

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up + Seated Back-Supported Dumbbell Press
3. Dumbbell Curl + Assisted Dip OR Bench Dip
4. Seated Concentration Curl + Seated Lateral Raise
5. Bicycle Crunch

Week Three

Day One: Squat Hypertrophy

Exercise	Sets	Reps
Back OR Front Squat	4	8
Barbell Hip Thrust	3	10
Dumbbell Split Squat + Dumbbell Romanian Deadlift	3	8 + 12
Single-Leg Seated Leg Curl + Hanging Leg Raise	2	12 + AMRAP
Weighted Plank	3	40 seconds

Exercise Substitutions:

1. Goblet Squat
2. Dumbbell Hip Thrust OR Glute Bridge
3. Bodyweight Split Squat + Bodyweight Good Morning
4. Leg Curl With Dumbbell (lying prone on a bench) + Lying Leg Raise
5. Plank (OR with your hands on an incline OR performed on your knees)

[Read More: The Best Knee Sleeves You Can Buy on the Market]

Day Two: Bench Press Hypertrophy

Exercise	Sets	Reps
Bench Press	5	6
Dumbbell Bench Press	2	8
Incline Dumbbell Bench Press + Seal Row	3	7 + 10
Skull Crusher	4	7
Push-Up + Pallof Press	2	AMRAP + 6

Exercise Substitutions:

1. Dumbbell Bench Press
2. Kneeling Push-Up
3. Feet-Elevated Push-Up
4. Bent-Over Dumbbell Row
5. Dumbbell Kickback
6. Kneeling Push-Up + Russian Twist

Day Three: Deadlift Hypertrophy

Exercise	Sets	Reps
Deadlift	4	4
Barbell Row	4	5
Pull-Up	3	7
Farmer’s Walk + Back Extension	4	20 paces + 10
Inverted Row	2	7

Exercise Substitutions:

1. Elevated Kettlebell Deadlift OR PVC Deadlift
2. Chest-Supported Dumbbell Row
3. Lat Pulldown OR Assisted Pull-Up
4. Static Dumbbell Hold + Superman
5. TRX Row

Day Four: Overhead Press Hypertrophy

Exercise	Sets	Reps
Overhead Press	5	6
Chin-Up + Kneeling Landmine Press	4	6 + 6
Barbell Curl + Dip	3	8 + AMRAP
Incline Dumbbell Curl + Lateral Raise	3	7 + 12
Dead Bug	2	20

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up + Seated Back-Supported Dumbbell Press
3. Dumbbell Curl + Assisted Dip OR Bench Dip
4. Seated Concentration Curl + Seated Lateral Raise
5. Bicycle Crunch

Week Four

Day One: Squat Hypertrophy

Exercise	Sets	Reps
Squat	4	7
Barbell Hip Thrust	3	10
Dumbbell Split Squat + Dumbbell Romanian Deadlift	3	8 + 12
Single-Leg Seated Leg Curl	2	12
Hanging Leg Raise	2	AMRAP
Weighted Plank	3	45 seconds

Exercises Substitutions:

1. Goblet Squat
2. Dumbbell Hip Thrust
3. Bodyweight Split Squat + Bodyweight Good Morning
4. Leg Curl With Dumbbell (lying prone on a bench)
5. Lying Leg Raise
6. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Deload

Exercise	Sets	Reps
Bench Press	3	6
Dumbbell Bench Press	2	8
Incline Dumbbell Bench Press + Seal Row	2	7 + 10
Skull Crusher	2	7
Push-Up	1	AMRAP
Pallof Press	1	6

Exercise Substitutions:

1. Dumbbell Bench Press
2. Kneeling Push-Up OR Push-Up
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up
6. Russian Twist

[Read More: The Best Weight Benches On the Market]

Day Three: Deadlift Hypertrophy

Exercise	Sets	Reps
Deadlift	4	4
Barbell Row	4	5
Pull-Up	3	6
Farmer’s Walk + Back Extension	4	20 paces + 10
Inverted Row	2	7

Exercise Substitutions:

1. Elevated Kettlebell Deadlift OR PVC Deadlift
2. Chest-Supported Dumbbell Row
3. Lat Pulldown OR Assisted Pull-Up
4. Static Dumbbell Hold + Superman
5. TRX Row

Day Four: Overhead Press Deload

Exercise	Sets	Reps
Overhead Press	2	6
Chin-Up + Kneeling Landmine Press	2	6 + 8
Barbell Curl	2	8
Dips	2	AMRAP
Incline Dumbbell Curl	3	7
Front/Lateral/Rear Raise	3	21 (7 reps each)
Dead Bug	2	20

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up + Seated Back-Supported Dumbbell Press
3. Dumbbell Curl
4. Assisted Dip OR Bench Dip
5. Seated Concentration Curl
6. Seated Front/Lateral/Rear Raise
7. Bicycle Crunch

Week Five

Day One: Squat Deload

Exercise	Sets	Reps
Squat	2	8
Barbell Hip Thrust	2	8
Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift	2	8 + 8
Single-Leg Stability Ball Curl	2	8
Hanging Weighted Knee Raise	2	AMRAP
Weighted Plank	3	50 seconds

Exercise Substitutions:

1. Goblet Squat
2. Dumbbell Hip Thrust
3. Bodyweight Split Squat + Bodyweight Good Morning
4. Leg Curl With Dumbbell (lying prone on a bench)
5. Lying Leg Raise
6. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Strength

Exercise	Sets	Reps
Bench Press	5	5
Dumbbell Bench Press	2	8
Incline Dumbbell Bench Press + Seal Row	3	7 + 10
Skull Crusher	4	7
Push-Up	2	AMRAP
Pallof Press	2	6

Exercise Substitutions:

1. Dumbbell Bench Press
2. Kneeling Push-Up OR Push-Up
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up
6. Russian Twist

Day Three: Deadlift Hypertrophy

Exercise	Sets	Reps
Deadlift	4	4
Barbell Row	4	5
Pull-Up	3	6
Farmer’s Walk + Back Extension	4	20 paces + 10
Inverted Row	2	7

Exercise Substitutions:

1. Elevated Kettlebell Deadlift OR PVC Deadlift
2. Chest-Supported Dumbbell Row
3. Lat Pulldown OR Assisted Pull-Up
4. Static Dumbbell Hold + Superman
5. TRX Row

Day Four: Overhead Press Strength

Exercise	Sets	Reps
Overhead Press	4	5
Chin-Up	4	5
Dumbbell Shoulder Press + Preacher Curl	3	8 + 7
Close-Grip Push-Up	2	10
Hammer Curl	2	8
Front/Lateral/Rear Raise	3	21 (7 reps each)
Waiter Walk	3	20 paces per side

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up
3. Seated Back-Supported Dumbbell Press + Concentration Curl
4. Close-Grip Kneeling Push-Up
5. Incline Hammer Curl
6. Seated Front/Lateral/Rear Raise
7. Overhead Carry

Week Six

Day One: Squat Strength

Exercise	Sets	Reps
Squat	5	5
Barbell Hip Thrust	3	8
Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift	3	6 + 8
Single-Leg Stability Ball Curl + Hanging Leg Raise	2	8 + AMRAP
Weighted Plank	3	55 seconds

Exercise Substitutions:

1. Goblet Squat
2. Dumbbell Hip Thrust
3. Bodyweight Split Squat + Bodyweight Good Morning
4. Leg Curl With Dumbbell (lying prone on a bench) + Lying Leg Raise
5. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Strength

Exercise	Sets	Reps
Bench Press	5	4
Incline Barbell Press	3	5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row	3	7 + 8 (each arm)
Skull Crusher	4	7
Rope Pushdown + Cable Crunch	2	12 + 20

Exercise Substitutions:

1. Dumbbell Bench Press
2. Kneeling Push-Up OR Push-Up
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up + Russian Twist

[Read More: How to Increase Your Bench Press — Tips and Programs to Try]

Day Three: Deadlift Deload

Exercise	Sets	Reps
Deadlift	2	4
Barbell Row	2	5
Pull-Up	2	7
Farmer’s Walk + Back Extension	2	20 paces + 10
Inverted Row	2	7

Exercise Substitutions:

1. Elevated Kettlebell Deadlift OR PVC Deadlift
2. Chest-Supported Dumbbell Row
3. Lat Pulldown OR Assisted Pull-Up
4. Static Dumbbell Hold + Superman
5. TRX Row

Day Four: Overhead Press Strength

Exercise	Sets	Reps
Overhead Press	4	4
Chin-Up	4	5
Dumbbell Shoulder Press + Preacher Curl	3	8 + 7
Close-Grip Push-Up + Hammer Curl	2	10 + 8
Lateral Raise	3	15 + 20
Waiter Walk	3	20 paces per side

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up
3. Seated Back-Supported Dumbbell Press + Concentration Curl
4. Close-Grip Kneeling Push-Up + Incline Hammer Curl
5. Seated Lateral Raise
6. Overhead Carry

Week Seven

Day One: Squat Strength

Exercise	Sets	Reps
Squat	5	4
Goblet Squat + Box Jump	2	12 + 5
Dumbbell Step-Up + Seated Leg Curl	3	8 + 15
Side Plank + Hanging Leg Raise	3	40 seconds + AMRAP
Weighted Plank	3	60 seconds

Exercise Substitutions:

1. Goblet Squat
2. Bodyweight Squat + Step-Up
3. Standing Knee Raise + Lying Dumbbell Hamstring Curl
4. Supported Side Plank + Lying Leg Raise
5. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Strength

Exercise	Sets	Reps
Bench Press	4	4
Incline Barbell Press	3	5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row	3	7 + 8 (each arm)
Decline Skull Crusher	3	6
Rope Pushdown	2	12
Kneeling Cable Crunch	2	25

Exercise Substitutions:

1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up
6. Crunch

Day Three: Deadlift Strength

Exercise	Sets	Reps
Deadlift	3	3
Deficit Deadlift	2	5
Weighted Pull-Up	3	5
Cable Pull-Through + Kettlebell Suitcase Carry	3	10 + 20 paces
Face Pull	2	12
Medicine Ball Side Slam	2	8

Exercise Substitutions:

1. Elevated Kettlebell Deadlift
2. Deficit Kettlebell Deadlift
3. Pull-Up OR Assisted Pull-Up OR Lat Pulldown
4. Kettlebell Swing + Farmer’s Walk
5. Resistance Band Pull-Apart
6. Resistance Band Pallof Press

Day Four: Overhead Press Strength

Exercise	Sets	Reps
Overhead Press	4	4
Chin-Up	4	5
Dumbbell Shoulder Press + Preacher Curl	3	8 + 7
Close-Grip Push-Up + Hammer Curl	2	10 + 8
Lateral Raise	3	15

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up
3. Seated Back-Supported Dumbbell Press + Concentration Curl
4. Close-Grip Kneeling Push-Up + Incline Hammer Curl
5. Seated Lateral Raise

Week Eight

Day One: Squat Strength

Exercise	Sets	Reps
Squat	4	4
Goblet Squat + Box Jump	2	12 + 5
Dumbbell Step-Up + Seated Leg Curl	3	8 + 15
Side Plank + Hanging Leg Raise	3	45 seconds + AMRAP
Weighted Plank	3	60 seconds

Exercise Substitutions:

1. Goblet Squat
2. Bodyweight Squat + Step-Up
3. Standing Knee Raise + Lying Dumbbell Hamstring Curl
4. Supported Side Plank + Lying Leg Raise
5. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Deload

Exercise	Sets	Reps
Bench Press	2	4
Incline Barbell Press	3	5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row	3	7 + 8 (each arm)
Decline Skull Crusher	3	6
Rope Pushdown + Cable Crunch	2	12 + 20

Exercise Substitutions:

1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up + Crunch

[Read More: Bench Press Programs to Build a Bigger, Stronger Chest]

Day Three: Deadlift Strength

Exercise	Sets	Reps
Deadlift	3	3
Deficit Deadlift	2	5
Weighted Pull-Up	3	5
Cable Pull-Through + Kettlebell Suitcase Carry	3	10 + 20 paces
Kettlebell Suitcase Carry	3	40 feet
Face Pull + Medicine Ball Slam	2	12 + 8

Exercise Substitutions:

1. Elevated Kettlebell Deadlift
2. Deficit Kettlebell Deadlift
3. Pull-Up OR Assisted Pull-Up OR Lat Pulldown
4. Kettlebell Swing + Farmer’s Walk
5. Resistance Band Pull-Apart
6. Resistance Band Pallof Press

Day Four: Overhead Press Deload

Exercise	Sets	Reps
Overhead Press	2	4
Chin-Up	2	5
Dumbbell Shoulder Press + Preacher Curl	2	8 + 7
Close-Grip Push-Up + Hammer Curl	2	10 + 8
Lateral Raise + Waiter Walk	3	12 + 20 paces per side

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up
3. Seated Back-Supported Dumbbell Press + Concentration Curl
4. Close-Grip Kneeling Push-Up + Incline Hammer Curl
5. Seated Lateral Raise + Overhead Carry

Week Nine

Day One: Squat Strength

Exercise	Sets	Reps
Squat	4	3
Goblet Squat + Box Jump	2	12 + 5
Dumbbell Step-Up + Seated Leg Curl	3	8 + 15
Side Plank + Hanging Leg Raise	3	45 seconds + AMRAP
Weighted Plank	3	60 seconds

Exercise Substitutions:

1. Goblet Squat
2. Bodyweight Squat + Step-Up
3. Standing Knee Raise + Lying Dumbbell Hamstring Curl
4. Supported Side Plank + Lying Leg Raise
5. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Strength

Exercise	Sets	Reps
Bench Press	4	3
Incline Barbell Bench Press	3	5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row	3	7 + 8 (each arm)
Decline Skull Crusher	3	6
Rope Pushdown + Cable Crunch	2	12 + 20

Exercise Substitutions:

1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up + Crunch

Day Three: Deadlift Strength

Exercise	Sets	Reps
Deadlift	3	2
Deficit Deadlift	2	5
Weighted Pull-Up	3	5
Cable Pull-Through + Kettlebell Suitcase Carry	3	10 + 20 paces
Face Pull + Medicine Ball Side Slam	2	12 + 8
Medicine Ball Side Slam	2	8

Exercise Substitutions:

1. Elevated Kettlebell Deadlift
2. Deficit Kettlebell Deadlift
3. Pull-Up OR Assisted Pull-Up OR Lat Pulldown
4. Kettlebell Swing + Farmer’s Walk
5. Resistance Band Pull-Apart
6. Resistance Band Pallof Press

Day Four: Overhead Press Hypertrophy

Exercise	Sets	Reps
Overhead Press	4	6
Chin-Up	4	5
Dumbbell Shoulder Press + Preacher Curl	3	8 + 7
Close-Grip Push-Up + Hammer Curl	2	10 + 8
Lateral Raise + Waiter Walk	3	12 + 20 paces per side

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up
3. Seated Back-Supported Dumbbell Press + Concentration Curl
4. Close-Grip Kneeling Push-Up + Incline Hammer Curl
5. Seated Lateral Raise + Overhead Carry

Week 10

Day One: Squat Deload

Exercise	Sets	Reps
Squat	2	5
Goblet Squat + Box Jump	2	12 + 5
Dumbbell Step-Up + Seated Leg Curl	3	8 + 15
Side Plank + Hanging Leg Raise	2	45 seconds + AMRAP
Hanging Weighted Knee Raise	2	AMRAP
Weighted Plank	2	60 seconds

Exercise Substitutions:

1. Goblet Squat
2. Bodyweight Squat + Step-Up
3. Standing Knee Raise + Lying Dumbbell Hamstring Curl
4. Supported Side Plank + Lying Leg Raise
5. Lying Leg Raise (tempo)
6. Plank (OR with your hands on an incline OR performed on your knees)

Day Two: Bench Press Strength

Exercise	Sets	Reps
Bench Press	3	3
Incline Barbell Press	2	5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row	2	7 + 8 (each arm)
Decline Skull Crusher	2	6
Rope Pushdown	2	12
Kneeling Cable Crunch	2	25

Exercise Substitutions:

1. Dumbbell Bench Press
2. Incline Dumbbell Bench Press
3. Feet-Elevated Push-Up + Bent-Over Dumbbell Row
4. Dumbbell Kickback
5. Kneeling Push-Up
6. Crunch

Day Three: Deadlift Strength

Exercise	Sets	Reps
Deadlift	3	2
Deficit Deadlift	2	5
Weighted Pull-Up	3	5
Cable Pull-Through + Kettlebell Suitcase Carry	3	10 + 20 paces
Face Pull + Medicine Ball Side Slam	2	12 + 8

Exercise Substitutions:

1. Elevated Kettlebell Deadlift
2. Deficit Kettlebell Deadlift
3. Pull-Up OR Assisted Pull-Up OR Lat Pulldown
4. Kettlebell Swing + Farmer’s Walk
5. Resistance Band Pull-Apart + Resistance Band Pallof Press

Day Four: Overhead Press Hypertrophy

Exercise	Sets	Reps
Overhead Press	4	5
Chin-Up	4	5
Dumbbell Shoulder Press + Preacher Curl	3	8 + 7
Close-Grip Push-Up + Hammer Curl	2	10 + 8
Lateral Raise + Waiter Walk	3	12 + 20 paces per side

Exercise Substitutions:

1. Seated Dumbbell Overhead Press
2. Reverse-Grip Lat Pulldown OR Assisted Chin-Up
3. Seated Back-Supported Dumbbell Press + Concentration Curl
4. Close-Grip Kneeling Push-Up + Incline Hammer Curl
5. Seated Lateral Raise + Overhead Carry

Optional Day Five (for Weeks 1-10)

Exercise	Sets	Reps
Kettlebell Windmill + Goblet Squat + Kettlebell Swing	3	6 + 8 + 12
Medicine Ball Slam + Dumbbell Z-Press + TRX Row	2	10 + 8 + 6
Weighted Sled Pull + Banded Monster Walk	2	10 paces + 10 paces

Exercise Substitutions:

1. Yoga Triangle Pose + Bodyweight Squat + Kettlebell Deadlift
2. Inchworm + Seated Dumbbell Press + Dumbbell Row
3. Glute Bridge Floor Press + Side Lying Leg Raise

Which Powerbuilding Split Is Best for You?

There are many ways to tailor a powerbuilding program. Typically, experienced gymgoers can tolerate more exercise volume than newcomers. Your ability to handle hard and heavy training will dictate how you construct or adhere to your powerbuilding workouts. 

Beginner

A beginner getting into powerbuilding will usually need to focus more on compound movements, or lifts that involve the movement of more than one joint. They can still train with an aesthetic goal in mind, but the building of a strong foundation will lead to better long-term success. 

A strong and versatile base of strength will allow you to hone in on — and cater to — your weaknesses while being able to handle higher amounts of volume and intensity. Follow these guidelines for starters:

• Training Days Per Week: 3
• Compound Movements: Squat, bench press, deadlift, row, press
• Compound Sets x Reps: 4-6 sets, 6-8 reps
• Accessory Movements Per Workout: 3-4 movements
• Accessory Sets x Reps: 3 sets, 8-15 reps

Intermediate

As you develop in the weight room and gain some experience, you can start implementing more variety (and difficulty) into your training. Intermediates stand to gain quite a bit from doing more overhead pressing, as it should carry over to their bench press. Or, if your legs are a weakness, you can skip additional pressing and head to the squat rack instead. 

• Training Days Per Week: 4
• Compound Movements: Squat, bench, deadlift, overhead press, or a second squat day
• Compound Sets x Reps: 4-5 sets, 4-8 reps
• Accessory Movements Per Workout: 3-5 movements
• Accessory Sets x Reps: 3-4 sets, 8-12 reps

Advanced

You may consider yourself an advanced trainee if you have lots of depth to your training history. Advanced lifters don’t have as much luxury when it comes to programming. You can’t add five pounds to your bar every week forever.

To drive progress as an advanced lifter, you should focus on quality training volume that doesn’t beat you up too much or damage your ability to perform high-intensity lifts. 

• Training Days Per Week: 4-5
• Compound Movements: Squat, Bench, Deadlift, Overhead Press, and building day
• Compound Sets x Reps: 4-5 sets, 3-6 reps
• Accessory Movements Per Workout: 3-5 movements
• Accessory Sets x Reps: 3-4 sets, 6-12 reps

Organizing Your Powerbuilding Workout Split

The specs above are just guidelines, but there are many ways you can structure the days of your accessory work. Two common workout splits to follow are either a push-pull style of training or a body part split. 

Push-Pull

For the push-pull split, you can pair push-focused accessory moves with the corresponding compound exercises. For example: on your squat day, you can also do a leg press, dumbbell chest press, calf raise, and triceps extension. It’s more of a full-body approach, but they’re all pushing movements. This is a good option for beginners who require a little less volume. 

[Read More: Push/Pull Workouts Can Take Your Training Up a Notch]

The push-pull option also allows you to familiarize yourself with certain movements since you’re training both the pushing and pulling movements twice per week. 

Body Part

Or, you can strictly train legs on your squat day, your back on deadlift day, chest on bench day, and shoulders and arms on the pressing day. This is more of a body-part split and is recommended for intermediate and advanced lifters. You’ll accumulate more volume per body part, and also rest longer between body parts. 

How to Progress Your Powerbuilding Program

A key to reaching your strength and muscle goals is progression. You can’t keep lifting the same weights for the same sets and reps and expect to get bigger and stronger. The body swiftly adapts to stress, and so you need to keep adding stress (meaning more weight or more reps) to force it to re-adapt. This is why implementing a mode of progression is vital. 

Progressive Overload

The key to getting stronger is to progressively overload your training. You can do this by lifting heavier weights, performing more sets, or bumping up your reps. When it comes to powerbuilding, you can gain a lot of ground by pushing your rep count on a weekly basis. 

For each exercise, start on the low end of the prescribed rep range. You want the weight to be challenging enough. A good rule of thumb is to use a load that you can comfortably lift for two more reps than the rep count you’re aiming for. 

[Read More: 6 Easy Ways To Start Programming Progressive Overload]

During your next workout, add one rep to both your main movement and accessory exercises. Repeat this for four weeks. Then, add a small amount of weight to each lift — even two and a half or five pounds will work — and start the process over again. 

A five-pound increase may not sound like much, but bench-pressing four sets of seven reps with 135 pounds versus four sets of seven reps with 140 pounds equals 140 extra pounds pressed in total. That’s a small increase but one that will compound over time to yield some serious strength results. If you add five pounds to your 135-pound bench press every month, then in a year, you’ll be pressing 195 pounds. That’s a formidable jump.

Add Accessories

“You could use a double progression method. For example, you could do three sets of 10-12 reps, with the goal of completing each in the 10-12 rep range,” recommends BarBend Expert and certified personal trainer Gianna Masi.

“For the next workout, you’re only allowed to add weight if you get all three sets of 12. Otherwise, stick with the same weight and try to get more reps. This will allow you to push your main exercises hard while allowing you to auto-regulate your exercises.”

The Benefits of Powerbuilding

The defining feature of powerbuilding is its potential to build both muscle and strength in equal measure. However, you stand to gain a whole lot more than that if you work hard (and follow a good program — more on that later). 

Develops Multiple Qualities at Once

The biggest benefit of powerbuilding programs is their ability to target strength, power, and aesthetic goals at the same time. Not only will this help you put on a bit more muscle or add some strength, but combining your training creates a synergistic effect. 

Research indicates that muscular strength is strongly correlated with cross-sectional area, meaning that a bigger muscle will ultimately be a stronger muscle. (1) That said, if you’re a bodybuilder, strongman, or serious powerlifter, you may need a program that’s a bit more focused.

Offers Variability in Workouts

Powerbuilding programs allow you to incorporate a plethora of exercises, sets, rep schemes, or different training intensities to meet your needs. Some programming styles restrict the amount of variation you can work with, which may limit your potential. Some literature shows that mixing up your exercise selection is more effective for strength gain than just sticking to one single lift for a given muscle group. (2)

It’s Easy to Track and Progress

A good powerbuilding program will have a well-thought-out method for programming compound movements. This will come in one of the forms of periodization and will allow you to easily track your main movement’s progress while avoiding burnout. 

Additionally, if you ever feel out of it, you can go lighter on accessories, while still giving your all on the “meat and potatoes” movements. No matter your exact style of training, studies firmly show that periodizing, or tracking, your workouts is more effective than winging it. (3)

Great for Building a Strong Foundation

Powerbuilding programs are fantastic for building your “base” as an athlete, especially if you’re new to your gym career. By focusing on both muscle growth and strength gain simultaneously, you can better prepare for any future shifts in focus if you want to dabble in other sports or styles of exercise. A good powerbuilding program can set you up for long-term success. 

Allows for a Well-Rounded and Balanced Training Approach

In the weight room, accessory exercises are your fruits and vegetables. They help you stay in fighting shape without incurring too much systemic fatigue from ultra-heavy lifting. For example, if you have a hard time staying upright when you squat, you can program some extra core training throughout the week that should carry over to those squats. 

This accomplishes two things at once: You can address a deficiency in your athletic performance while also encouraging muscle growth from extra training volume. 

Who Should Do Powerbuilding?

While there is no definitive answer to this question, we feel that every individual could benefit from gaining strength, muscle, and fitness at some point in their training cycle. Below are some ideas on how to integrate the principles of powerbuilding into various populations.

Strength and Power Athletes

Strength and power athletes often have sport-specific movements they need to perform. Powerbuilding can be a viable option for lifters who are far out from competition and are looking to build foundational strength, increase lean muscle mass, and have the ability to not devote as much time to their individual sport needs and movements. 

[Read More: How to (Properly) Combine Powerlifting and Bodybuilding Training]

As the competition approaches, more energy will have to be put towards training sport-specific movements and events, which may be a good time to transition into a more sport-specific training program.

Functional Fitness Athletes

A powerbuilding workout plan is a solid choice for athletes who want to get better at daily life. Powerbuilding is a hybrid training approach that can be very beneficial to functional fitness athletes as it works to increase strength and muscle mass. You can create and mix in skill-based movements within accessory segments to further make powerbuilding more customized to your training goals.

General Populations

Powerbuilding is a good hybrid approach to develop strength, muscle mass, and improve fitness with most individuals. By diversifying your training with a powerbuilding workout program, you can often accomplish multiple things at once, while making workouts challenging and fun at the same time. If you’re short on time, you can adopt a powerbuilding full-body workout, too, making this an extra attractive choice.

Frequently Asked Questions

Powerbuilding isn’t for every athlete or all situations, but it almost is. If you’re still wondering if the approach is right for you, consider these common questions.

References

1. Akagi, R., Kanehisa, H., Kawakami, Y., & Fukunaga, T. (2008). Establishing a new index of muscle cross-sectional area and its relationship with isometric muscle strength. Journal of strength and conditioning research, 22(1), 82–87. 
2. Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Leão, A. R., & Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085–3092. 
3. Williams, T. D., Tolusso, D. V., Fedewa, M. V., & Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083–2100.