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This 12-week program strategically combines the best of bodybuilding and powerlifting, with progress tracking made easy. You can expect to pack on 4-10lbs of lean muscle mass and increase strength by as much as +20%.

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Your Trainer

This program was developed by SFS Head Coach Garett Reid. You're in good hands thanks to his many credentials:

  • Master's degree in Exercise Science.
  • NSCA Certified Strength and Conditioning Specialist (CSCS).
  • Certified Sports Nutritionist from the International Society of Sports Nutrition (CISSN).
  • Executive Council Member of the NSCA's Strongman Special Interest Group and published author in NSCA's Coach Journal.

What's Included

What's Needed

You WILL need a barbell with an appropriate amount of weight plates and dumbbells at an absolute minimum. A cable machine with various attachments and other common gym machines will also be ideal, but these exercises can be substituted with the alternatives we provide.


Who should buy this program?
SFS Powerbuilding is ideal for individuals who are looking to enhance both their muscular strength and size simultaneously. This type of program is well-suited for intermediate to advanced fitness enthusiasts who already have a solid foundation in weightlifting. It's particularly beneficial for those who aspire to combine the aesthetics of bodybuilding with the maximal strength gains of powerlifting.
What is the money back guarantee?
This is among the most complete powerbuilding training programs you are ever going to find. We spent a lot of time putting this together so everything is very clear and the results are stellar. Our number 1 priority is for you to get the absolute most from your training, in a safe and sustainable manner. With that, we are absolutely confident you will see great results if you run this program as prescribed for the full 12 weeks. If not, we guarantee to give your money back. Yes, we are that confident in this program.
I can't do "X" exercise, can I still run this program?
Yes, absolutely we added substitutions for most exercises in the program. If you can’t complete the recommended exercise any given session or for any reason, then you'll be able to choose the next best option in the dropdown found in your spreadsheet. Please use the prescribed exercises or substitutes as we’ve strategically selected them for this programming.
How long will the workouts take?
The workouts in the SFS Powerbuilding will take roughly 60 minutes to complete including the provided warm ups. Make sure to stick to the rest times and stay focused throughout your workout in order to have the most effective and efficient sessions.
What's the difference between the 4, 5 and 6 day option?
Each training frequency option (4, 5 and 6 day) involves workouts that start with a primary lift for strength followed by hypertrophy-focused lifts and exercises. The major difference is that you'll have more exercise variance as the number of training days increases. There are other nuances to the programming between the three as well, to ensure the training frequency produces the best possible results for strength performance, muscle gain, and recovery for each. However, similar results can be achieved with all three schedules. Make sure you consider your schedule and that it can accommodate the option you choose.
Does this program include cardio?
Although cardio is "optional" we do highly recommend that you implement it. This program provides exactly what to do for cardio, and recommends 1-3 sessions per week, and when to do them. But again, it’s optional. Remember, cardio has many other benefits besides losing fat, and a few cardio sessions after weight training will not touch a single hair on your gains.
Is this program better for muscle or strength gains?
This program is truly optimized to accomplish both impressive strength gains and muscle gains. It does this by training the big lifts for maximal strength (in a sustainable manner, using undulating periodization) and ensuring you have plenty of volume for each muscle group to maximize growth. Moreover, the workouts are structured strategically based on the training frequency so that your recovery is optimal.