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Powerbuilding is in right now. However, the concept is nothing new in the world of strength sports. It’s an old idea with a fresh coat of paint. “Concurrent” or “combination” training — programs designed to improve more than one athletic quality at a time — are also more versatile than you might think.
Modern powerbuilding training mixes the hard-and-heavy compound lifting of powerlifting with the variety and skin-tearing pumps of bodybuilding. If you want to gain strength and put some mass on, powerbuilding is an alluring premise.
Credit: Chutimun Kasun / Shutterstock
But before you dive in, you need to know the ins and outs of powerbuilding programming and how to use it in your favor. You also need a good program to follow. Luckily, all of that information is at your fingertips:
What Is Powerbuilding?
The BarBend 10-Week Powerbuilding Program
Which Powerbuilding Split Is Best for You?
Organizing Your Powerbuilding Workout Split
How to Progress Your Powerbuilding Program
The Benefits of Powerbuilding
Powerbuilding Sets, Reps, and Programming Recommendations
Who Should Do Powerbuilding?
Frequently Asked Questions
What Is Powerbuilding?
As the name implies, powerbuilding workouts are meant to both increase strength and spark muscle gain. Powerbuilding programs are pretty varied and can be tailored to suit the competitive powerlifter who wants to max out his or her deadlift, to the weekend warrior who wants a killer beach body. These programs are accessible and customizable.
Usually, these 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, the lifter transitions into more focused accessory work, hitting their 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.
Weeks One & Two
Day One: Squat Hypertrophy
Barbell Back Squat: 5 x 8
Barbell Hip Thrust: 3 x 10
Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
Weighted Plank: 3 x 30 seconds
Day Two: Bench Press Hypertrophy
Bench Press: 5 x 7
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press: 3 x 7
Incline Dumbbell Row: 3 x 10
Skull Crusher: 4 x 7
Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
Deadlift: 5 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 7
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Inverted Row: 2 x 7
Day Four: Overhead Press Hypertrophy
Overhead Press: 6 x 6
Chin-Up + Landmine Press: 4 x 6 + 8
Barbell Curl + Dip: 3 x 8 + AMRAP
Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
Dead Bug: 2 x 20
Week Three
Day One: Squat Hypertrophy
Back or Front Squat: 4 x 8
Barbell Hip Thrust: 3 x 10
Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
Weighted Plank: 3 x 40 seconds
Day Two: Bench Press Hypertrophy
Bench Press: 5 x 6
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
Skull Crusher: 4 x 7
Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
Deadlift: 4 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 7
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Hypertrophy
Overhead Press: 5 x 6
Chin-Up + Kneeling Landmine Press: 4 x 6 + 6
Barbell Curl + Dip: 3 x 8 + AMRAP
Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
Dead Bug: 2 x 20
Week Four
Day One: Squat Hypertrophy
Squat: 4 x 7
Barbell Hip Thrust: 3 x 10
Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
Single-Leg Seated Leg Curl: 2 x 12
Hanging Leg Raise: 2 x AMRAP
Weighted Plank: 3 x 45 seconds
Day Two: Bench Press Deload
Bench Press: 3 x 6
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press + Seal Row: 2 x 7 + 10
Skull Crusher: 2 x 7
Push-Up: 1 x AMRAP
Pallof Press: 1 x 6
Day Three: Deadlift Hypertrophy
Deadlift: 4 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 6
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Deload
Overhead Press: 2 x 6
Chin-Up + Kneeling Landmine Press: 2 x 6 + 8
Barbell Curl: 2 x 8
Dip: 2 x AMRAP
Incline Dumbbell Curl: 3 x 7
Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
Dead Bug: 2 x 20
Week Five
Day One: Squat Deload
Squat: 2 x 8
Barbell Hip Thrust: 2 x 8
Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 2 x 8 + 8
Single-Leg Stability Ball Curl: 2 x 8
Hanging Weighted Knee Raise: 2 x AMRAP
Weighted Plank: 3 x 50 seconds
Day Two: Bench Press Strength
Bench Press: 5 x 5
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
Skull Crusher: 4 x 7
Push-Up: 2 x AMRAP
Pallof Press: 2 x 6
Day Three: Deadlift Hypertrophy
Deadlift: 4 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 6
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Hyperextension: 4 x 10
Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Strength
Overhead Press: 4 x 5
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Preacher Curl: 3 x 7
Close-Grip Push-Up: 2 x 10
Hammer Curl: 2 x 8
Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
Waiter Walk: 3 x 20
Week Six
Day One: Squat Strength
Squat: 5 x 5
Barbell Hip Thrust: 3 x 8
Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 3 x 6 + 8
Single-Leg Stability Ball Curl + Hanging Leg Raise: 2 x 8 + AMRAP
Weighted Plank: 3 x 55 seconds
Day Two: Bench Press Strength
Bench Press: 5 x 4
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Skull Crusher: 4 x 7
Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Deload
Deadlift: 2 x 4
Barbell Row: 2 x 5
Pull-Up: 2 x 7
Farmer’s Walk + Back Extension: 2 x 20 paces + 10
Inverted Row: 2 x 7
Day Four: Overhead Press Strength
Overhead Press: 4 x 4
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 15 + 20
Waiter Walk: 3 x 20
Week Seven
Day One: Squat Strength
Squat: 5 x 4
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 3 x 40 seconds + AMRAP
Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
Bench Press: 4 x 4
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Decline Skull Crusher: 3 x 6
Rope Pushdown: 2 x 12
Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
Deadlift: 3 x 3
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Kettlebell Suitcase Carry: 3 x 40 feet
Face Pull: 2 x 12
Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Strength
Overhead Press: 4 x 4
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise: 3 x 15 + 20 paces
Week Eight
Day One: Squat Strength
Squat: 4 x 4
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Deload
Bench Press: 2 x 4
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Decline Skull Crusher: 3 x 6
Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
Deadlift: 3 x 3
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Kettlebell Suitcase Carry: 3 x 40 feet
Face Pull + Medicine Ball Slam: 2 x 12 + 8
Day Four: Overhead Press Deload
Overhead Press: 2 x 4
Chin-Up: 2 x 5
Dumbbell Shoulder Press + Preacher Curl: 2 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 12 + 20
Week Nine
Day One: Squat Strength
Squat: 4 x 3
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
Bench Press: 4 x 3
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Decline Skull Crusher: 3 x 6
Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
Deadlift: 3 x 2
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Hypertrophy
Overhead Press: 4 x 6
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Week 10
Day One: Squat Deload
Squat: 2 x 5
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 2 x 45 seconds + AMRAP
Hanging Weighted Knee Raise: 2 x AMRAP
Weighted Plank: 2 x 60 seconds
Day Two: Bench Press Strength
Bench Press: 3 x 3
Incline Barbell Press: 2 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 2 x 7 + 8 (each arm)
Decline Skull Crusher: 2 x 6
Rope Pushdown: 2 x 12
Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
Deadlift: 3 x 2
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
Day Four: Overhead Press Hypertrophy
Overhead Press: 4 x 5
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Optional Fifth Day (for Weeks 1-10)
Kettlebell Windmill + Goblet Squat + Kettlebell Swing: 3 x 6 + 8 + 12
Medicine Ball Slam + Dumbbell Z-Press + TRX Row: 2 x 10 + 8 + 6
Weighted Sled Pull + Banded Monster Walk: 2 x 10 paces + 10 paces
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.
Credit: Jacob Lund / Shutterstock
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 Workouts: 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 Volume: 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 Volume: 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.
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.
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.
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.
Credit: TORWAISTUDIO / Shutterstock
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.
Powerbuilding Sets, Reps, and Programming Recommendations
Below are some general guidelines on how you can attack various training goals while following a powerbuilding program.
To Gain Muscle
To gain muscle, your best bet is to drive up the overall training volume for a given muscle group during the accessory lifts, so that you can train strength on the main compound movements, then use accessories exercise to drive muscle growth.
Aim to achieve 14-18 total sets per week, per major muscle group (quadriceps, hamstrings, chest, back, triceps, biceps, shoulders). You can do this by training in the five to 10, 10-15, or even 15-20 rep ranges.
To Gain Strength
Powerbuilding allows you to insert any strength progression or protocol you would like within the program. Typically, you will lift with loads between 80-90% of your one-rep max for two to five reps at a time. Be sure to account for these work sets in your weekly training volume numbers.
To Improve Muscle Endurance
If you are trying to get stronger, and also build muscle endurance in the same cycle, you will find your efforts will be counterproductive to one another. If your goal is strength, limit the amount of high rep work to just accessory exercises, machines, unilateral movements, and do not overdo them as they may impede strength progress.
You can improve muscle endurance using higher rep ranges in your accessories exercise, such as lifting in the 10-15 or 15-20 rep ranges. Be sure to count these work sets towards your total weekly volume numbers.
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.
Credit: BLACKDAY / Shutterstock
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
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, you can often attack multiple things at once, while making workouts challenging and fun at the same time.
Strength, Size, and Much More
At the highest levels of strength sports or physique competitions, being a specialist is required for success. For everyone else, dipping your hands into both will only aid you on your quest to build more muscle or develop comprehensive, real-world strength.
Powerbuilding is a noble pursuit that brings forth the best of both worlds. You can slam the heavy compound lifts to start your session and follow it up with some much-needed pump work. All you need is the right routine which, luckily, you now have right at your fingertips.
FAQs
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.
Is powerbuilding good for beginners?Absolutely. As a newcomer to the gym, you stand to gain a lot of ground from your time in the gym. As such, you should diversify your approach to exercise and dip your hands into as many areas as you can. Specialization will come later.
Is powerbuilding safe?Of course! Lifting weights isn’t inherently dangerous if you practice good weight room habits like using proper technique and following a program. Powerbuilding routines often incorporate plenty
References
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.
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.
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.
Featured Image: BLACKDAY / Shutterstock
Powerbuilding is in right now. However, the concept is nothing new in the world of strength sports. It’s an old idea with a fresh coat of paint. “Concurrent” or “combination” training — programs designed to improve more than one athletic quality at a time — are also more versatile than you might think.
Modern powerbuilding training mixes the hard-and-heavy compound lifting of powerlifting with the variety and skin-tearing pumps of bodybuilding. If you want to gain strength and put some mass on, powerbuilding is an alluring premise.
https://www.musclechemistry.com/wp-...g-out-with-dumbbells-on-an-inclined-bench.jpgCredit: Chutimun Kasun / Shutterstock
But before you dive in, you need to know the ins and outs of powerbuilding programming and how to use it in your favor. You also need a good program to follow. Luckily, all of that information is at your fingertips:
[*]What Is Powerbuilding?
[*]The BarBend 10-Week Powerbuilding Program
[*]Which Powerbuilding Split Is Best for You?
[*]Organizing Your Powerbuilding Workout Split
[*]How to Progress Your Powerbuilding Program
[*]The Benefits of Powerbuilding
[*]Powerbuilding Sets, Reps, and Programming Recommendations
[*]Who Should Do Powerbuilding?
[*]Frequently Asked Questions
What Is Powerbuilding?
As the name implies, powerbuilding workouts are meant to both increase strength and spark muscle gain. Powerbuilding programs are pretty varied and can be tailored to suit the competitive powerlifter who wants to max out his or her deadlift, to the weekend warrior who wants a killer beach body. These programs are accessible and customizable.
Usually, these 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, the lifter transitions into more focused accessory work, hitting their 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.
Weeks One & Two
Day One: Squat Hypertrophy
[*]Barbell Back Squat: 5 x 8
[*]Barbell Hip Thrust: 3 x 10
[*]Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
[*]Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
[*]Weighted Plank: 3 x 30 seconds
Day Two: Bench Press Hypertrophy
[*]Bench Press: 5 x 7
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press: 3 x 7
[*]Incline Dumbbell Row: 3 x 10
[*]Skull Crusher: 4 x 7
[*]Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 5 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 7
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Inverted Row: 2 x 7
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 6 x 6
[*]Chin-Up + Landmine Press: 4 x 6 + 8
[*]Barbell Curl + Dip: 3 x 8 + AMRAP
[*]Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
[*]Dead Bug: 2 x 20
Week Three
Day One: Squat Hypertrophy
[*]Back or Front Squat: 4 x 8
[*]Barbell Hip Thrust: 3 x 10
[*]Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
[*]Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
[*]Weighted Plank: 3 x 40 seconds
Day Two: Bench Press Hypertrophy
[*]Bench Press: 5 x 6
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
[*]Skull Crusher: 4 x 7
[*]Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 4 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 7
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 5 x 6
[*]Chin-Up + Kneeling Landmine Press: 4 x 6 + 6
[*]Barbell Curl + Dip: 3 x 8 + AMRAP
[*]Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
[*]Dead Bug: 2 x 20
Week Four
Day One: Squat Hypertrophy
[*]Squat: 4 x 7
[*]Barbell Hip Thrust: 3 x 10
[*]Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
[*]Single-Leg Seated Leg Curl: 2 x 12
[*]Hanging Leg Raise: 2 x AMRAP
[*]Weighted Plank: 3 x 45 seconds
Day Two: Bench Press Deload
[*]Bench Press: 3 x 6
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press + Seal Row: 2 x 7 + 10
[*]Skull Crusher: 2 x 7
[*]Push-Up: 1 x AMRAP
[*]Pallof Press: 1 x 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 4 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 6
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Deload
[*]Overhead Press: 2 x 6
[*]Chin-Up + Kneeling Landmine Press: 2 x 6 + 8
[*]Barbell Curl: 2 x 8
[*]Dip: 2 x AMRAP
[*]Incline Dumbbell Curl: 3 x 7
[*]Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
[*]Dead Bug: 2 x 20
Week Five
Day One: Squat Deload
[*]Squat: 2 x 8
[*]Barbell Hip Thrust: 2 x 8
[*]Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 2 x 8 + 8
[*]Single-Leg Stability Ball Curl: 2 x 8
[*]Hanging Weighted Knee Raise: 2 x AMRAP
[*]Weighted Plank: 3 x 50 seconds
Day Two: Bench Press Strength
[*]Bench Press: 5 x 5
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
[*]Skull Crusher: 4 x 7
[*]Push-Up: 2 x AMRAP
[*]Pallof Press: 2 x 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 4 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 6
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Hyperextension: 4 x 10
[*]Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Strength
[*]Overhead Press: 4 x 5
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Preacher Curl: 3 x 7
[*]Close-Grip Push-Up: 2 x 10
[*]Hammer Curl: 2 x 8
[*]Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
[*]Waiter Walk: 3 x 20
Week Six
Day One: Squat Strength
[*]Squat: 5 x 5
[*]Barbell Hip Thrust: 3 x 8
[*]Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 3 x 6 + 8
[*]Single-Leg Stability Ball Curl + Hanging Leg Raise: 2 x 8 + AMRAP
[*]Weighted Plank: 3 x 55 seconds
Day Two: Bench Press Strength
[*]Bench Press: 5 x 4
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Skull Crusher: 4 x 7
[*]Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Deload
[*]Deadlift: 2 x 4
[*]Barbell Row: 2 x 5
[*]Pull-Up: 2 x 7
[*]Farmer’s Walk + Back Extension: 2 x 20 paces + 10
[*]Inverted Row: 2 x 7
Day Four: Overhead Press Strength
[*]Overhead Press: 4 x 4
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 15 + 20
[*]Waiter Walk: 3 x 20
Week Seven
Day One: Squat Strength
[*]Squat: 5 x 4
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 3 x 40 seconds + AMRAP
[*]Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
[*]Bench Press: 4 x 4
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 3 x 6
[*]Rope Pushdown: 2 x 12
[*]Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
[*]Deadlift: 3 x 3
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Kettlebell Suitcase Carry: 3 x 40 feet
[*]Face Pull: 2 x 12
[*]Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Strength
[*]Overhead Press: 4 x 4
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise: 3 x 15 + 20 paces
Week Eight
Day One: Squat Strength
[*]Squat: 4 x 4
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
[*]Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Deload
[*]Bench Press: 2 x 4
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 3 x 6
[*]Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
[*]Deadlift: 3 x 3
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Kettlebell Suitcase Carry: 3 x 40 feet
[*]Face Pull + Medicine Ball Slam: 2 x 12 + 8
Day Four: Overhead Press Deload
[*]Overhead Press: 2 x 4
[*]Chin-Up: 2 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 2 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 12 + 20
Week Nine
Day One: Squat Strength
[*]Squat: 4 x 3
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
[*]Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
[*]Bench Press: 4 x 3
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 3 x 6
[*]Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
[*]Deadlift: 3 x 2
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
[*]Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 4 x 6
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Week 10
Day One: Squat Deload
[*]Squat: 2 x 5
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 2 x 45 seconds + AMRAP
[*]Hanging Weighted Knee Raise: 2 x AMRAP
[*]Weighted Plank: 2 x 60 seconds
Day Two: Bench Press Strength
[*]Bench Press: 3 x 3
[*]Incline Barbell Press: 2 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 2 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 2 x 6
[*]Rope Pushdown: 2 x 12
[*]Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
[*]Deadlift: 3 x 2
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 4 x 5
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Optional Fifth Day (for Weeks 1-10)
[*]Kettlebell Windmill + Goblet Squat + Kettlebell Swing: 3 x 6 + 8 + 12
[*]Medicine Ball Slam + Dumbbell Z-Press + TRX Row: 2 x 10 + 8 + 6
[*]Weighted Sled Pull + Banded Monster Walk: 2 x 10 paces + 10 paces
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.
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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:
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.
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.
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.
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.
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.
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.
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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.
Powerbuilding Sets, Reps, and Programming Recommendations
Below are some general guidelines on how you can attack various training goals while following a powerbuilding program.
To Gain Muscle
To gain muscle, your best bet is to drive up the overall training volume for a given muscle group during the accessory lifts, so that you can train strength on the main compound movements, then use accessories exercise to drive muscle growth.
Aim to achieve 14-18 total sets per week, per major muscle group (quadriceps, hamstrings, chest, back, triceps, biceps, shoulders). You can do this by training in the five to 10, 10-15, or even 15-20 rep ranges.
To Gain Strength
Powerbuilding allows you to insert any strength progression or protocol you would like within the program. Typically, you will lift with loads between 80-90% of your one-rep max for two to five reps at a time. Be sure to account for these work sets in your weekly training volume numbers.
To Improve Muscle Endurance
If you are trying to get stronger, and also build muscle endurance in the same cycle, you will find your efforts will be counterproductive to one another. If your goal is strength, limit the amount of high rep work to just accessory exercises, machines, unilateral movements, and do not overdo them as they may impede strength progress.
You can improve muscle endurance using higher rep ranges in your accessories exercise, such as lifting in the 10-15 or 15-20 rep ranges. Be sure to count these work sets towards your total weekly volume numbers.
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.
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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
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, you can often attack multiple things at once, while making workouts challenging and fun at the same time.
Strength, Size, and Much More
At the highest levels of strength sports or physique competitions, being a specialist is required for success. For everyone else, dipping your hands into both will only aid you on your quest to build more muscle or develop comprehensive, real-world strength.
Powerbuilding is a noble pursuit that brings forth the best of both worlds. You can slam the heavy compound lifts to start your session and follow it up with some much-needed pump work. All you need is the right routine which, luckily, you now have right at your fingertips.
FAQs
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.
Is powerbuilding good for beginners?Absolutely. As a newcomer to the gym, you stand to gain a lot of ground from your time in the gym. As such, you should diversify your approach to exercise and dip your hands into as many areas as you can. Specialization will come later.
Is powerbuilding safe?Of course! Lifting weights isn’t inherently dangerous if you practice good weight room habits like using proper technique and following a program. Powerbuilding routines often incorporate plenty
References
[*]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.
[*]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.
[*]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.
Featured Image: BLACKDAY / Shutterstock
Click here to view the article.
Modern powerbuilding training mixes the hard-and-heavy compound lifting of powerlifting with the variety and skin-tearing pumps of bodybuilding. If you want to gain strength and put some mass on, powerbuilding is an alluring premise.
Credit: Chutimun Kasun / Shutterstock
But before you dive in, you need to know the ins and outs of powerbuilding programming and how to use it in your favor. You also need a good program to follow. Luckily, all of that information is at your fingertips:
What Is Powerbuilding?
The BarBend 10-Week Powerbuilding Program
Which Powerbuilding Split Is Best for You?
Organizing Your Powerbuilding Workout Split
How to Progress Your Powerbuilding Program
The Benefits of Powerbuilding
Powerbuilding Sets, Reps, and Programming Recommendations
Who Should Do Powerbuilding?
Frequently Asked Questions
What Is Powerbuilding?
As the name implies, powerbuilding workouts are meant to both increase strength and spark muscle gain. Powerbuilding programs are pretty varied and can be tailored to suit the competitive powerlifter who wants to max out his or her deadlift, to the weekend warrior who wants a killer beach body. These programs are accessible and customizable.
Usually, these 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, the lifter transitions into more focused accessory work, hitting their 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.
Weeks One & Two
Day One: Squat Hypertrophy
Barbell Back Squat: 5 x 8
Barbell Hip Thrust: 3 x 10
Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
Weighted Plank: 3 x 30 seconds
Day Two: Bench Press Hypertrophy
Bench Press: 5 x 7
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press: 3 x 7
Incline Dumbbell Row: 3 x 10
Skull Crusher: 4 x 7
Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
Deadlift: 5 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 7
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Inverted Row: 2 x 7
Day Four: Overhead Press Hypertrophy
Overhead Press: 6 x 6
Chin-Up + Landmine Press: 4 x 6 + 8
Barbell Curl + Dip: 3 x 8 + AMRAP
Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
Dead Bug: 2 x 20
Week Three
Day One: Squat Hypertrophy
Back or Front Squat: 4 x 8
Barbell Hip Thrust: 3 x 10
Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
Weighted Plank: 3 x 40 seconds
Day Two: Bench Press Hypertrophy
Bench Press: 5 x 6
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
Skull Crusher: 4 x 7
Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
Deadlift: 4 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 7
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Hypertrophy
Overhead Press: 5 x 6
Chin-Up + Kneeling Landmine Press: 4 x 6 + 6
Barbell Curl + Dip: 3 x 8 + AMRAP
Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
Dead Bug: 2 x 20
Week Four
Day One: Squat Hypertrophy
Squat: 4 x 7
Barbell Hip Thrust: 3 x 10
Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
Single-Leg Seated Leg Curl: 2 x 12
Hanging Leg Raise: 2 x AMRAP
Weighted Plank: 3 x 45 seconds
Day Two: Bench Press Deload
Bench Press: 3 x 6
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press + Seal Row: 2 x 7 + 10
Skull Crusher: 2 x 7
Push-Up: 1 x AMRAP
Pallof Press: 1 x 6
Day Three: Deadlift Hypertrophy
Deadlift: 4 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 6
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Deload
Overhead Press: 2 x 6
Chin-Up + Kneeling Landmine Press: 2 x 6 + 8
Barbell Curl: 2 x 8
Dip: 2 x AMRAP
Incline Dumbbell Curl: 3 x 7
Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
Dead Bug: 2 x 20
Week Five
Day One: Squat Deload
Squat: 2 x 8
Barbell Hip Thrust: 2 x 8
Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 2 x 8 + 8
Single-Leg Stability Ball Curl: 2 x 8
Hanging Weighted Knee Raise: 2 x AMRAP
Weighted Plank: 3 x 50 seconds
Day Two: Bench Press Strength
Bench Press: 5 x 5
Dumbbell Bench Press: 2 x 8
Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
Skull Crusher: 4 x 7
Push-Up: 2 x AMRAP
Pallof Press: 2 x 6
Day Three: Deadlift Hypertrophy
Deadlift: 4 x 4
Barbell Row: 4 x 5
Pull-Up: 3 x 6
Farmer’s Walk + Back Extension: 4 x 20 paces + 10
Hyperextension: 4 x 10
Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Strength
Overhead Press: 4 x 5
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Preacher Curl: 3 x 7
Close-Grip Push-Up: 2 x 10
Hammer Curl: 2 x 8
Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
Waiter Walk: 3 x 20
Week Six
Day One: Squat Strength
Squat: 5 x 5
Barbell Hip Thrust: 3 x 8
Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 3 x 6 + 8
Single-Leg Stability Ball Curl + Hanging Leg Raise: 2 x 8 + AMRAP
Weighted Plank: 3 x 55 seconds
Day Two: Bench Press Strength
Bench Press: 5 x 4
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Skull Crusher: 4 x 7
Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Deload
Deadlift: 2 x 4
Barbell Row: 2 x 5
Pull-Up: 2 x 7
Farmer’s Walk + Back Extension: 2 x 20 paces + 10
Inverted Row: 2 x 7
Day Four: Overhead Press Strength
Overhead Press: 4 x 4
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 15 + 20
Waiter Walk: 3 x 20
Week Seven
Day One: Squat Strength
Squat: 5 x 4
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 3 x 40 seconds + AMRAP
Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
Bench Press: 4 x 4
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Decline Skull Crusher: 3 x 6
Rope Pushdown: 2 x 12
Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
Deadlift: 3 x 3
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Kettlebell Suitcase Carry: 3 x 40 feet
Face Pull: 2 x 12
Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Strength
Overhead Press: 4 x 4
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise: 3 x 15 + 20 paces
Week Eight
Day One: Squat Strength
Squat: 4 x 4
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Deload
Bench Press: 2 x 4
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Decline Skull Crusher: 3 x 6
Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
Deadlift: 3 x 3
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Kettlebell Suitcase Carry: 3 x 40 feet
Face Pull + Medicine Ball Slam: 2 x 12 + 8
Day Four: Overhead Press Deload
Overhead Press: 2 x 4
Chin-Up: 2 x 5
Dumbbell Shoulder Press + Preacher Curl: 2 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 12 + 20
Week Nine
Day One: Squat Strength
Squat: 4 x 3
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
Bench Press: 4 x 3
Incline Barbell Press: 3 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
Decline Skull Crusher: 3 x 6
Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
Deadlift: 3 x 2
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Hypertrophy
Overhead Press: 4 x 6
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Week 10
Day One: Squat Deload
Squat: 2 x 5
Goblet Squat + Box Jump: 2 x 12 + 5
Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
Side Plank + Hanging Leg Raise: 2 x 45 seconds + AMRAP
Hanging Weighted Knee Raise: 2 x AMRAP
Weighted Plank: 2 x 60 seconds
Day Two: Bench Press Strength
Bench Press: 3 x 3
Incline Barbell Press: 2 x 5
Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 2 x 7 + 8 (each arm)
Decline Skull Crusher: 2 x 6
Rope Pushdown: 2 x 12
Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
Deadlift: 3 x 2
Deficit Deadlift: 2 x 5
Weighted Pull-Up: 3 x 5
Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
Day Four: Overhead Press Hypertrophy
Overhead Press: 4 x 5
Chin-Up: 4 x 5
Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Optional Fifth Day (for Weeks 1-10)
Kettlebell Windmill + Goblet Squat + Kettlebell Swing: 3 x 6 + 8 + 12
Medicine Ball Slam + Dumbbell Z-Press + TRX Row: 2 x 10 + 8 + 6
Weighted Sled Pull + Banded Monster Walk: 2 x 10 paces + 10 paces
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.
Credit: Jacob Lund / Shutterstock
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 Workouts: 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 Volume: 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 Volume: 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.
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.
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.
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.
Credit: TORWAISTUDIO / Shutterstock
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.
Powerbuilding Sets, Reps, and Programming Recommendations
Below are some general guidelines on how you can attack various training goals while following a powerbuilding program.
To Gain Muscle
To gain muscle, your best bet is to drive up the overall training volume for a given muscle group during the accessory lifts, so that you can train strength on the main compound movements, then use accessories exercise to drive muscle growth.
Aim to achieve 14-18 total sets per week, per major muscle group (quadriceps, hamstrings, chest, back, triceps, biceps, shoulders). You can do this by training in the five to 10, 10-15, or even 15-20 rep ranges.
To Gain Strength
Powerbuilding allows you to insert any strength progression or protocol you would like within the program. Typically, you will lift with loads between 80-90% of your one-rep max for two to five reps at a time. Be sure to account for these work sets in your weekly training volume numbers.
To Improve Muscle Endurance
If you are trying to get stronger, and also build muscle endurance in the same cycle, you will find your efforts will be counterproductive to one another. If your goal is strength, limit the amount of high rep work to just accessory exercises, machines, unilateral movements, and do not overdo them as they may impede strength progress.
You can improve muscle endurance using higher rep ranges in your accessories exercise, such as lifting in the 10-15 or 15-20 rep ranges. Be sure to count these work sets towards your total weekly volume numbers.
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.
Credit: BLACKDAY / Shutterstock
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
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, you can often attack multiple things at once, while making workouts challenging and fun at the same time.
Strength, Size, and Much More
At the highest levels of strength sports or physique competitions, being a specialist is required for success. For everyone else, dipping your hands into both will only aid you on your quest to build more muscle or develop comprehensive, real-world strength.
Powerbuilding is a noble pursuit that brings forth the best of both worlds. You can slam the heavy compound lifts to start your session and follow it up with some much-needed pump work. All you need is the right routine which, luckily, you now have right at your fingertips.
FAQs
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.
Is powerbuilding good for beginners?Absolutely. As a newcomer to the gym, you stand to gain a lot of ground from your time in the gym. As such, you should diversify your approach to exercise and dip your hands into as many areas as you can. Specialization will come later.
Is powerbuilding safe?Of course! Lifting weights isn’t inherently dangerous if you practice good weight room habits like using proper technique and following a program. Powerbuilding routines often incorporate plenty
References
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.
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.
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.
Featured Image: BLACKDAY / Shutterstock
Powerbuilding is in right now. However, the concept is nothing new in the world of strength sports. It’s an old idea with a fresh coat of paint. “Concurrent” or “combination” training — programs designed to improve more than one athletic quality at a time — are also more versatile than you might think.
Modern powerbuilding training mixes the hard-and-heavy compound lifting of powerlifting with the variety and skin-tearing pumps of bodybuilding. If you want to gain strength and put some mass on, powerbuilding is an alluring premise.
https://www.musclechemistry.com/wp-...g-out-with-dumbbells-on-an-inclined-bench.jpgCredit: Chutimun Kasun / Shutterstock
But before you dive in, you need to know the ins and outs of powerbuilding programming and how to use it in your favor. You also need a good program to follow. Luckily, all of that information is at your fingertips:
[*]What Is Powerbuilding?
[*]The BarBend 10-Week Powerbuilding Program
[*]Which Powerbuilding Split Is Best for You?
[*]Organizing Your Powerbuilding Workout Split
[*]How to Progress Your Powerbuilding Program
[*]The Benefits of Powerbuilding
[*]Powerbuilding Sets, Reps, and Programming Recommendations
[*]Who Should Do Powerbuilding?
[*]Frequently Asked Questions
What Is Powerbuilding?
As the name implies, powerbuilding workouts are meant to both increase strength and spark muscle gain. Powerbuilding programs are pretty varied and can be tailored to suit the competitive powerlifter who wants to max out his or her deadlift, to the weekend warrior who wants a killer beach body. These programs are accessible and customizable.
Usually, these 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, the lifter transitions into more focused accessory work, hitting their 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.
Weeks One & Two
Day One: Squat Hypertrophy
[*]Barbell Back Squat: 5 x 8
[*]Barbell Hip Thrust: 3 x 10
[*]Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
[*]Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
[*]Weighted Plank: 3 x 30 seconds
Day Two: Bench Press Hypertrophy
[*]Bench Press: 5 x 7
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press: 3 x 7
[*]Incline Dumbbell Row: 3 x 10
[*]Skull Crusher: 4 x 7
[*]Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 5 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 7
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Inverted Row: 2 x 7
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 6 x 6
[*]Chin-Up + Landmine Press: 4 x 6 + 8
[*]Barbell Curl + Dip: 3 x 8 + AMRAP
[*]Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
[*]Dead Bug: 2 x 20
Week Three
Day One: Squat Hypertrophy
[*]Back or Front Squat: 4 x 8
[*]Barbell Hip Thrust: 3 x 10
[*]Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
[*]Single-Leg Seated Leg Curl + Hanging Leg Raise: 2 x 12 + AMRAP
[*]Weighted Plank: 3 x 40 seconds
Day Two: Bench Press Hypertrophy
[*]Bench Press: 5 x 6
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
[*]Skull Crusher: 4 x 7
[*]Push-Up + Pallof Press: 2 x AMRAP + 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 4 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 7
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 5 x 6
[*]Chin-Up + Kneeling Landmine Press: 4 x 6 + 6
[*]Barbell Curl + Dip: 3 x 8 + AMRAP
[*]Incline Dumbbell Curl + Lateral Raise: 3 x 7 + 12
[*]Dead Bug: 2 x 20
Week Four
Day One: Squat Hypertrophy
[*]Squat: 4 x 7
[*]Barbell Hip Thrust: 3 x 10
[*]Dumbbell Split Squat + Dumbbell Romanian Deadlift: 3 x 8 + 12
[*]Single-Leg Seated Leg Curl: 2 x 12
[*]Hanging Leg Raise: 2 x AMRAP
[*]Weighted Plank: 3 x 45 seconds
Day Two: Bench Press Deload
[*]Bench Press: 3 x 6
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press + Seal Row: 2 x 7 + 10
[*]Skull Crusher: 2 x 7
[*]Push-Up: 1 x AMRAP
[*]Pallof Press: 1 x 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 4 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 6
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Deload
[*]Overhead Press: 2 x 6
[*]Chin-Up + Kneeling Landmine Press: 2 x 6 + 8
[*]Barbell Curl: 2 x 8
[*]Dip: 2 x AMRAP
[*]Incline Dumbbell Curl: 3 x 7
[*]Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
[*]Dead Bug: 2 x 20
Week Five
Day One: Squat Deload
[*]Squat: 2 x 8
[*]Barbell Hip Thrust: 2 x 8
[*]Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 2 x 8 + 8
[*]Single-Leg Stability Ball Curl: 2 x 8
[*]Hanging Weighted Knee Raise: 2 x AMRAP
[*]Weighted Plank: 3 x 50 seconds
Day Two: Bench Press Strength
[*]Bench Press: 5 x 5
[*]Dumbbell Bench Press: 2 x 8
[*]Incline Dumbbell Bench Press + Seal Row: 3 x 7 + 10
[*]Skull Crusher: 4 x 7
[*]Push-Up: 2 x AMRAP
[*]Pallof Press: 2 x 6
Day Three: Deadlift Hypertrophy
[*]Deadlift: 4 x 4
[*]Barbell Row: 4 x 5
[*]Pull-Up: 3 x 6
[*]Farmer’s Walk + Back Extension: 4 x 20 paces + 10
[*]Hyperextension: 4 x 10
[*]Inverted Bodyweight Row: 2 x 7
Day Four: Overhead Press Strength
[*]Overhead Press: 4 x 5
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Preacher Curl: 3 x 7
[*]Close-Grip Push-Up: 2 x 10
[*]Hammer Curl: 2 x 8
[*]Front/Lateral/Rear Raise: 3 x 21 (7 reps each)
[*]Waiter Walk: 3 x 20
Week Six
Day One: Squat Strength
[*]Squat: 5 x 5
[*]Barbell Hip Thrust: 3 x 8
[*]Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift: 3 x 6 + 8
[*]Single-Leg Stability Ball Curl + Hanging Leg Raise: 2 x 8 + AMRAP
[*]Weighted Plank: 3 x 55 seconds
Day Two: Bench Press Strength
[*]Bench Press: 5 x 4
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Skull Crusher: 4 x 7
[*]Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Deload
[*]Deadlift: 2 x 4
[*]Barbell Row: 2 x 5
[*]Pull-Up: 2 x 7
[*]Farmer’s Walk + Back Extension: 2 x 20 paces + 10
[*]Inverted Row: 2 x 7
Day Four: Overhead Press Strength
[*]Overhead Press: 4 x 4
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 15 + 20
[*]Waiter Walk: 3 x 20
Week Seven
Day One: Squat Strength
[*]Squat: 5 x 4
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 3 x 40 seconds + AMRAP
[*]Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
[*]Bench Press: 4 x 4
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 3 x 6
[*]Rope Pushdown: 2 x 12
[*]Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
[*]Deadlift: 3 x 3
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Kettlebell Suitcase Carry: 3 x 40 feet
[*]Face Pull: 2 x 12
[*]Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Strength
[*]Overhead Press: 4 x 4
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise: 3 x 15 + 20 paces
Week Eight
Day One: Squat Strength
[*]Squat: 4 x 4
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
[*]Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Deload
[*]Bench Press: 2 x 4
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 3 x 6
[*]Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
[*]Deadlift: 3 x 3
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Kettlebell Suitcase Carry: 3 x 40 feet
[*]Face Pull + Medicine Ball Slam: 2 x 12 + 8
Day Four: Overhead Press Deload
[*]Overhead Press: 2 x 4
[*]Chin-Up: 2 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 2 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 12 + 20
Week Nine
Day One: Squat Strength
[*]Squat: 4 x 3
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 3 x 45 seconds + AMRAP
[*]Weighted Plank: 3 x 60 seconds
Day Two: Bench Press Strength
[*]Bench Press: 4 x 3
[*]Incline Barbell Press: 3 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 3 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 3 x 6
[*]Rope Pushdown + Cable Crunch: 2 x 12 + 20
Day Three: Deadlift Strength
[*]Deadlift: 3 x 2
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
[*]Medicine Ball Side Slam: 2 x 8
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 4 x 6
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Week 10
Day One: Squat Deload
[*]Squat: 2 x 5
[*]Goblet Squat + Box Jump: 2 x 12 + 5
[*]Dumbbell Step-Up + Seated Leg Curl: 3 x 8 + 15
[*]Side Plank + Hanging Leg Raise: 2 x 45 seconds + AMRAP
[*]Hanging Weighted Knee Raise: 2 x AMRAP
[*]Weighted Plank: 2 x 60 seconds
Day Two: Bench Press Strength
[*]Bench Press: 3 x 3
[*]Incline Barbell Press: 2 x 5
[*]Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row: 2 x 7 + 8 (each arm)
[*]Decline Skull Crusher: 2 x 6
[*]Rope Pushdown: 2 x 12
[*]Kneeling Cable Crunch: 2 x 25
Day Three: Deadlift Strength
[*]Deadlift: 3 x 2
[*]Deficit Deadlift: 2 x 5
[*]Weighted Pull-Up: 3 x 5
[*]Cable Pull-Through + Kettlebell Suitcase Carry: 3 x 10 + 20 paces
[*]Face Pull + Medicine Ball Side Slam: 2 x 12 + 8
Day Four: Overhead Press Hypertrophy
[*]Overhead Press: 4 x 5
[*]Chin-Up: 4 x 5
[*]Dumbbell Shoulder Press + Preacher Curl: 3 x 8 + 7
[*]Close-Grip Push-Up + Hammer Curl: 2 x 10 + 8
[*]Lateral Raise + Waiter Walk: 3 x 12 + 20 paces
Optional Fifth Day (for Weeks 1-10)
[*]Kettlebell Windmill + Goblet Squat + Kettlebell Swing: 3 x 6 + 8 + 12
[*]Medicine Ball Slam + Dumbbell Z-Press + TRX Row: 2 x 10 + 8 + 6
[*]Weighted Sled Pull + Banded Monster Walk: 2 x 10 paces + 10 paces
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.
Credit: Jacob Lund / ShutterstockA 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 Workouts: 3-4 movements
- Accessory Sets x Reps: 3 sets, 8-15 reps
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 Volume: 3-5 movements
- Accessory Sets x Reps: 3-4 sets, 8-12 reps
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 Volume: 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.
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.
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.
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.
Credit: TORWAISTUDIO / ShutterstockAdditionally, 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.
Powerbuilding Sets, Reps, and Programming Recommendations
Below are some general guidelines on how you can attack various training goals while following a powerbuilding program.
To Gain Muscle
To gain muscle, your best bet is to drive up the overall training volume for a given muscle group during the accessory lifts, so that you can train strength on the main compound movements, then use accessories exercise to drive muscle growth.
Aim to achieve 14-18 total sets per week, per major muscle group (quadriceps, hamstrings, chest, back, triceps, biceps, shoulders). You can do this by training in the five to 10, 10-15, or even 15-20 rep ranges.
To Gain Strength
Powerbuilding allows you to insert any strength progression or protocol you would like within the program. Typically, you will lift with loads between 80-90% of your one-rep max for two to five reps at a time. Be sure to account for these work sets in your weekly training volume numbers.
To Improve Muscle Endurance
If you are trying to get stronger, and also build muscle endurance in the same cycle, you will find your efforts will be counterproductive to one another. If your goal is strength, limit the amount of high rep work to just accessory exercises, machines, unilateral movements, and do not overdo them as they may impede strength progress.
You can improve muscle endurance using higher rep ranges in your accessories exercise, such as lifting in the 10-15 or 15-20 rep ranges. Be sure to count these work sets towards your total weekly volume numbers.
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.
Credit: BLACKDAY / ShutterstockAs 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
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, you can often attack multiple things at once, while making workouts challenging and fun at the same time.
Strength, Size, and Much More
At the highest levels of strength sports or physique competitions, being a specialist is required for success. For everyone else, dipping your hands into both will only aid you on your quest to build more muscle or develop comprehensive, real-world strength.
Powerbuilding is a noble pursuit that brings forth the best of both worlds. You can slam the heavy compound lifts to start your session and follow it up with some much-needed pump work. All you need is the right routine which, luckily, you now have right at your fingertips.
FAQs
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.
Is powerbuilding good for beginners?Absolutely. As a newcomer to the gym, you stand to gain a lot of ground from your time in the gym. As such, you should diversify your approach to exercise and dip your hands into as many areas as you can. Specialization will come later.
Is powerbuilding safe?Of course! Lifting weights isn’t inherently dangerous if you practice good weight room habits like using proper technique and following a program. Powerbuilding routines often incorporate plenty
References
[*]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.
[*]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.
[*]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.
Featured Image: BLACKDAY / Shutterstock
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