June 18, 2021
Powerbuilding put simply is a workout program that is an amalgamation of two training styles; powerlifting and bodybuilding. This hybrid training method might not be a completely new concept but it has been gaining steam over the past decade. Powerbuilding workout routines should lead to an increase in muscle size and overall strength.
In this post we’ll try to touch on all aspects of powerbuilding including:
Let’s dig into it now, so you still have time to get your powerbuilding program started today..
The best of both worlds, powerbuilding combines the concepts of powerlifting and bodybuilding. If done properly, powerbuilding programs will pack on muscle mass and strength. Powerlifting and bodybuilding have different training protocols, diets and end targets. Historically, powerlifters train for maximizing strength or power in specific lifts while bodybuilders train to maximize hypertrophy(increasse muscle size). Therefore, powerbuilders can be thought of as bodybuilders who want gain the power to match their muscles or powerlifters looking to improve their overall musculature aesthetics to match their strength.
Related: How to Progressive Overload for Strength and Hypertrophy?
Powerlifting is exactly what is sounds like, lifting weights to become more powerful. Powerlifting is a sport where athletes compete for their one rep max (1RM) in three main lifts.
Most competitions allow competitors three attempts to hit their maximum lifted weight. The competitions have age and weight classes and the winner of each class is the one who has the highest powerlifting total.
Powerlifting training generally entails focusing on the big lifts working with weights ranging from 80-95% of their 1RM in a rep range of 1-5 and a set range from 3-6. The techniques powerlifters use center around recruiting as much musculature as possible so that the coordination between muscles produce more combined strength. They also try to reduce the range of motion that the barbell has to travel, such as an arched back when doing bench presses. Lastly, powerlifters focus on form and technique to avoid injuries while lifting such heavy weights.
Related: How to Build Muscular Strength?
Bodybuilding is also a sport or style of training where people look to “build” or add muscle to their body. Bodybuilding is the focus on the aesthetics of the body with less regard for actual strength or power that those muscles produce. The quintessential term in bodybuilding might very well be “muscle hypertrophy” or the enlargement of muscles. To increase muscle size the training must include:
Mechanical tension refers to lifting a relatively heavy weight through a full range of motion for a certain amount of time. The time under tension (TUT) on muscles results in more mechanical tension which should help muscle grow.
Metabolic stress can be thought of as the process of the constant pumping of blood into active muscles. This “pump or burn” is produced by blood filling your muscles which results in micro tears of the muscle fibers and the accrual of metabolites which are believed to stimulate anabolic signaling aiding in muscle growth.
More volume is perhaps the most important factor in promoting hypertrophy. This is why you’ll find bodybuilders generally using weights of 75-80% of 1RM with a rep range of 8-12 and sets of 3-4, although this can vary.
Another major difference is that bodybuilders perform a wide variety of exercises unlike powerlifters who only stick to a handful. To sculpt their muscles properly bodybuilders will perform many isolation and single joint exercises at a variety of angles. Bodybuilders also employ training methods such as drop sets, compound sets, forced reps and training to failure.
Related: How are Strength and Hypertrophy Training Different?
We created a sample powerbuilding program that is spread over 5 workouts throughout the week. You should have two days off per week to allow your body ample time to recover fromm the stress put on your body. As you will see the major lifts on the power days have the rep and sets as:
Note: Feel free to switch up the accessory lifts if you don't have access to certain equipment or if you want to target certain muscles more or less than we have. Just make sure to keep the major lifts in your powerbuilding program. As always, get a 5-10 minute dynamic warm up in before you begin your workout followed by a 5-10 minute cool down.
WEEKS 1 to 4: Monday = Upper Power Day |
|||
Exercise |
Set |
Rep |
Rest |
Flat Bench Press |
5 |
5 |
Up to 2.5 mins |
Bent-Over Row |
5 |
5 |
Up to 2 min |
Decline DB Bench Press |
3 |
6-8 |
Up to 1.5 mins |
Lat Pull Down |
3 |
6-8 |
Up to 1.5 mins |
Standing Military Press |
5 |
5 |
Up to 2 mins |
Skullcrushers |
3 |
8-12 |
Up to 1 min |
Alt. Hammer Curls |
3 |
8-12 |
Up to 1 min |
Pallof Press |
3 |
8-12 |
Up to 1 min |
WEEKS 1 to 4: Tuesdays = Lower Power Day |
|||
Exercise |
Set |
Rep |
Rest |
Squat |
5 |
5 |
Up to 3 mins |
Deadlift |
5 |
5 |
Up to 3 mins |
Front Squat |
3 |
6 |
Up to 2.5 mins |
Leg Press |
3 |
8-12 |
Up to 1.5 mins |
Split Squats |
3 |
8-12 |
Up to 1.5 mins |
Standing Calf Raise |
3 |
8-12 |
Up to 1 min |
Cable Crunches |
3 |
8-12 |
Up to 1 min |
WEDNESDAY- OFF
WEEKS 1 to 4: Thursdays = Shoulders, Chest, Triceps Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
Incline DB Press |
3 |
8-12 |
Up to 1.5 mins |
Decline DB Press |
5 |
8-10 |
Up to 1.5 mins |
Pec Deck |
3 |
8-12 |
Up to 1.5 mins |
Seated Arnold Press |
3 |
8-10 |
Up to 1.5 mins |
DB Lateral Raise & Rear Delt Lateral Raise (Superset) |
3 |
8-12 |
Up to 2 min |
Triceps Pressdown |
3 |
8-10 |
Up to 1 min |
Overhead Triceps Extensions |
2 |
AMRAP |
Up to 1 min |
Hanging Leg Raises |
3 |
10 |
Up to 1 min |
WEEKS 1- 4: Fridays = Lower Body Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
Hack Squats |
3 |
8-12 |
Up to 1.5 mins |
Single Leg DB Stiff Legged Deadlift |
3 |
10-12 |
Up to 1.5 mins |
Leg Curl & Leg Extension (Superset) |
3 |
12-15 |
Up to 2.5 mins |
Back Extensions (weighted) |
4 |
10 |
Up to 1 min |
Seated Calf Raises |
3 |
15-20 |
Up to 1 min |
Cable Woodchoppers |
3 |
12-15 |
Up to 1 min |
WEEKS 1-4: Saturdays = Back, Biceps Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
T Bar Row |
3 |
8-12 |
Up to 1.5 mins |
Seated Cable Row |
3 |
8-10 |
Up to 1.5 mins |
Close-Grip Lat Pulldown |
4 |
8-12 |
Up to 1.5 mins |
DB Trap Raises & Cable Face Pulls (Superset) |
3 |
8-10 |
Up to 2 mins |
Preacher Curls & Incline DB Curls (Superset) |
3 |
8-12 |
Up to 1 min |
Weighted Plank |
3 |
30 seconds |
Up to 1 min |
SUNDAY-OFF
WEEKS 5-8: Monday = Upper Power Day |
|||
Exercise |
Set |
Rep |
Rest |
Flat Bench Press |
6 |
4 |
Up to 2.5 mins |
Bent-Over Row |
6 |
4 |
Up to 2 min |
Decline DB Bench Press |
3 |
8-12 |
Up to 1.5 mins |
Lat Pull Down |
3 |
8-12 |
Up to 1.5 mins |
Standing Military Press |
6 |
4 |
Up to 2 mins |
Skullcrushers |
4 |
8-12 |
Up to 1 min |
Alt. Hammer Curls |
4 |
8-12 |
Up to 1 min |
Pallof Press |
3 |
8-12 |
Up to 1 min |
WEEKS 5-8: Tuesday = Lower Power Day |
|||
Exercise |
Set |
Rep |
Rest |
Squat |
6 |
4 |
Up to 3 mins |
Deadlift |
6 |
4 |
Up to 3 mins |
Front Squat |
4 |
5 |
Up to 2.5 mins |
Leg Press |
3 |
8-10 |
Up to 1.5 mins |
Split Squats |
3 |
8-10 |
Up to 1.5 mins |
Standing Calf Raise |
3 |
12-15 |
Up to 1 min |
Cable Crunches |
3 |
15-20 |
Up to 1 min |
WEDNESDAY- OFF
WEEKS 5-8: Thursday = Shoulders, Chest, Triceps Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
Incline DB Press |
4 |
8-12 |
Up to 1.5 mins |
Decline DB Press |
4 |
8-12 |
Up to 1.5 mins |
Pec Deck |
4 |
12-15 |
Up to 1.5 mins |
Seated Arnold Press |
3 |
12-15 |
Up to 1.5 mins |
DB Lateral Raise & Rear Delt Lateral Raise (Superset) |
3 |
10-15 |
Up to 2 min |
Triceps Pressdown |
3 |
10-15 |
Up to 1 min |
Overhead Triceps Extensions |
2 |
AMRAP |
Up to 1 min |
Hanging Leg Raises |
3 |
12 |
Up to 1 min |
WEEKS 5-8: Friday = Lower Body Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
Hack Squats |
4 |
8-12 |
Up to 1.5 mins |
Single Leg DB Stiff Leg Deadlift |
3 |
12-15 |
Up to 1.5 mins |
Leg Curl & Leg Extension (Superset) |
4 |
10-12 |
Up to 2.5 mins |
Back Extensions (weighted) |
4 |
12-15 |
Up to 1 min |
Seated Calf Raises |
4 |
15-20 |
Up to 1 min |
Cable Woodchoppers (both sides) |
3 |
15-20 |
Up to 1 min |
WEEKS 5-8: Saturday = Back, Biceps Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
T Bar Row |
4 |
8-10 |
Up to 1.5 mins |
Seated Cable Row |
3 |
10-12 |
Up to 1.5 mins |
Close-Grip Lat Pulldown |
4 |
10-12 |
Up to 1.5 mins |
DB Trap Raises & Cable Face Pulls (Superset) |
3 |
12-15 |
Up to 2 mins |
Preacher Curls & Incline DB Curls (Superset) |
3 |
12-15 |
Up to 1 min |
Weighted Plank |
3 |
1 minute |
Up to 1 min |
SUNDAY-OFF
WEEKS 9-12: Monday = Upper Power Day |
|||
Exercise |
Set |
Rep |
Rest |
Flat Bench Press |
7 |
3 |
Up to 2.5 mins |
Bent-Over Row |
7 |
3 |
Up to 2 min |
Decline DB Bench Press |
4 |
6 |
Up to 1.5 mins |
Lat Pull Down |
4 |
8 |
Up to 1.5 mins |
Standing Military Press |
7 |
3 |
Up to 2 mins |
Skullcrushers & Hammer Curls (Superset) |
4 |
8 |
Up to 1 min |
Pallof Press |
3 |
12-15 |
Up to 1 min |
WEEKS 9-12: Tuesdays = Lower Power Day |
|||
Exercise |
Set |
Rep |
Rest |
Squat |
7 |
3 |
Up to 3 mins |
Deadlift |
7 |
3 |
Up to 3 mins |
Front Squat |
4 |
5 |
Up to 2.5 mins |
Leg Press |
3 |
10-12 |
Up to 1.5 mins |
Split Squats |
4 |
8 |
Up to 1.5 mins |
Standing Calf Raise |
4 |
8 |
Up to 1 min |
Cable Crunches |
3 |
15-20 |
Up to 1 min |
WEDNESDAY- OFF
WEEKS 9-12: Thursdays = Shoulders, Chest, Triceps Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
Incline DB Press |
4 |
8 |
Up to 1.5 mins |
Decline DB Press |
4 |
8 |
Up to 1.5 mins |
Pec Deck |
2 |
15 |
Up to 1.5 mins |
Seated Arnold Press |
2 |
12-15 |
Up to 1.5 mins |
DB Lateral Raise & Rear Delt Lateral Raise (Superset) |
2 |
8 |
Up to 2 min |
Triceps Pressdown |
3 |
10-15 |
Up to 1 min |
Overhead Triceps Extensions |
2 |
AMRAP |
Up to 1 min |
Hanging Leg Raises |
3 |
15-20 |
Up to 1 min |
WEEKS 9-12: Fridays = Lower Body Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
Hack Squats |
3 |
8-12 |
Up to 1.5 mins |
Single Leg DB Stiff Legged Deadlift |
3 |
10-12 |
Up to 1.5 mins |
Leg Curl & Leg Extension (Superset) |
3 |
12-15 |
Up to 2.5 mins |
Barbell Good Morning (weighted) |
2 |
10 |
Up to 1 min |
Leg Press Calf Raises (Toes forward, Inward outward) |
3 |
30 total |
Up to 1 min |
Cable Woodchoppers |
4 |
12-15 |
Up to 1 min |
WEEKS 9-12: Saturday = Back, Biceps Hypertrophy |
|||
Exercise |
Set |
Rep |
Rest |
T Bar Row |
3 |
8-12 |
Up to 1.5 mins |
Seated Cable Row |
3 |
8-10 |
Up to 1.5 mins |
Close-Grip Lat Pulldown |
4 |
8-12 |
Up to 1.5 mins |
DB Trap Raises & Cable Face Pulls (Superset) |
3 |
8-10 |
Up to 2 mins |
Preacher Curls & Incline DB Curls (Superset) |
2 |
8 |
Up to 1 min |
Weighted Plank |
3 |
1.5 minutes |
Up to 1 min |
SUNDAY - OFF
Powerbuilding programs offer numerous benefits thus their popularity continues to grow. These days you might see powerbuilding being talked about on Reddit forums or other social media platforms with before and after transformations. The core benefits of powerbuilding is to improve strength and body composition. Let’s take a look at some other benefits powerbuilding has to offer.
Related: Why you Should train Each Muscle Group Twice Weekly
In order to get the most of any powerbuilding program you should follow some rough guidelines to make sure all your time and effort isn’t being wasted
Briefly touched on above, let’s have a look at the end goal then work backwards.
Related: How Many Sets and Reps Should I do per Muscle Group?
Warmup for Powerbuilding Workout
Preceding all workouts, warmups are a must. It’s an integral part of a workout session to get the blood flowing and the joints loosened up. This holds particularly true for powerbuilding programs where you will be lifting some heavy weights.
We always recommend a dynamic warmup consisting of full body dynamic stretching exercises while specifically targeting the muscles you will be working the hardest. You should also do some light reps of the targeted exercise, slowly progressing up in weight.
How to create a powerbuilding program?
In order to create a powerbuilding program you should first understand that you must include the big lifts in your program including:
You should also include a variety of accessory lifts throughout the training program. There isn’t a set format to create a powerbuilding program apart from the need for the big compound lifts at low rep range and accessory or other compound lifts at mid rep range.
You can split up the program based on upper/lower body or push/pull/legs or even by the main lifts i.e. deadlift, squat, bench press, overhead press day etc. We lean towards powerbuilding programs that hit all the major muscle groups twice weekly.
Who is Powerbuilding Good for?
Powerbuilding can be good for just about everyone who wants to gain strength and muscle. The following groups of people could benefit from a powerbuilding training program.
Note: A word of caution to beginners, is that in order to complete a powerbuilding routine properly you must have good form and technique of the bigger compound lifts including squats, deadlifts, bench press and overhead press.
Who has the best powerbuilding program?
There isn’t an exact answer to this question as workout programs and their results depend on a multitude of factors. What might work for one person might not work well for the next. Fitness is a lifelong journey where you have to find your own way. Here are 10 popular powerbuilding workout programs you can find online:
What is the difference between powerlifting and powerbuilding?
The difference between powerlifting and powerbuilding is that powerlifting is centered around three big lifts, squats, deadlifts and bench press whereas powerbuilding consists of these exercises plus a bunch of accessory lifts. In powerlifting the reps are fewer and the weights are heavier in the name of one pursuit, to get stronger. In powerbuilding there is a mix between power compound lifts with lower rep schemes and mid-rep range lifts covering both compound and accessory exercises to increase muscle size.
Related: The Best Powerlifting Workout Program
Is powerbuilding good for athletes?
Yes, powerbuilding is great for athletes whose sports require strength and a high fitness ability. Running a powerbuilding program during the offseason can help athletes get stronger and possibly enhance their performance in some activities. Athletes can then transition to more sport specific training closer to their season.
How many days a week can I powerbuild?
Most powerbuilding programs are 4 or more days per week with at least one day of rest. The frequency of your workout should be based on a few factors including your end goals, schedule, fitness level, recovery ability and personal preference. Powerbuilding workout programs are often comprised of splits where you will hit major muscle groups twice weekly. Whatever frequency your powerbuilding program is make sure you get adequate rest so that your muscles can recover before putting them through the ringer again.
Can you build muscle with powerbuilding?
Yes, powerbuilding is one of the best ways you can build muscle. The lower rep scheme with heavier weights translates to more strength. The mid rep range of 8-12 is perfect for hypertrophy or muscle size increase. Therefore the combination of the two makes powerbuilding one of the best training routines to build muscle with real strength.
CONCLUSION
A quick search on Google Trends shows that powerbuilding is a breakout search term. As more people are exposed to powerbuilding and its benefits we believe more people will be hopping on this freight train; it's showing no signs of slowing down. Powerbuilding workout programs are challenging yet rewarding. Powerbuilding programs are the way to go for those who have the dedication to improving their aesthetics while getting freakishly stronger. Don’t just take our word for it, start our 12 week powerbuilding workout program today.
More Workout Programs:
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