About this workout
Powerbuilding is the best of both worlds: the strength of a powerlifter and the size of a bodybuilder, in one program. This twelve week, four day plan pairs heavy work on the squat, bench, deadlift and press with the hypertrophy work that actually builds the muscle to move them. Two days lead with heavy strength, two days lead with volume and the pump. You get stronger and you get bigger, at the same time.
Who This Program Is For
- You have a year or more of training and solid technique on the main lifts.
- You want to get stronger and add size, and you refuse to pick just one.
- You can train four days a week.
Who this is NOT for: pure beginners, who grow fastest on a simpler full-body or linear plan. Build a base first with something like the 4 Day Upper Lower Split for Muscle and Strength.
It is also not for someone who only wants a competition total; a dedicated powerlifting block will move your total faster. This is for the lifter who wants to be strong and look it.
What You'll Need
- A barbell, rack, bench, dumbbells and cables.
- A way to estimate your main-lift maxes for the heavy percentage work.
- A notebook or app to track both the heavy lifts and the accessory progress.
The Program
Four days: upper power, lower power, upper hypertrophy, and lower hypertrophy. A sample week is Monday, Tuesday, Thursday, Friday. On the power days, the first lift is heavy and the percentages are in the Reps column; on the hypertrophy days, chase clean reps and a real pump.
| Day 1 | |||
|---|---|---|---|
| Upper Power | |||
| Exercise | Sets | Reps | Rest |
| Barbell Bench Press | 5 | 4 at 80% | 3 min |
| Bent Over Row | 4 | 6 | 2-3 min |
| Military Press (Overhead Shoulder Press) | 3 | 6-8 | 2 min |
| Pull-up | 3 | 8-10 | 2 min |
| Tricep Pushdown | 3 | 12-15 | 60 sec |
| Day 2 | |||
|---|---|---|---|
| Lower Power | |||
| Exercise | Sets | Reps | Rest |
| Barbell Squat | 5 | 4 at 80% | 3 min |
| Romanian Deadlift | 3 | 6-8 | 2-3 min |
| Leg Press | 3 | 10-12 | 2 min |
| Lying Leg Curl | 3 | 10-12 | 90 sec |
| Standing Calf Raise | 4 | 12-15 | 60 sec |
| Day 3 | |||
|---|---|---|---|
| Upper Hypertrophy | |||
| Exercise | Sets | Reps | Rest |
| Incline Dumbbell Bench Press | 4 | 8-10 | 2 min |
| Seated Cable Rows | 4 | 10-12 | 90 sec |
| Dumbbell Shoulder Press | 3 | 10-12 | 90 sec |
| Lat Pulldown | 3 | 10-12 | 90 sec |
| Incline Dumbbell Curls | 3 | 12 | 60 sec |
| Overhead Tricep Extension | 3 | 12 | 60 sec |
| Day 4 | |||
|---|---|---|---|
| Lower Hypertrophy and Deadlift | |||
| Exercise | Sets | Reps | Rest |
| Deadlift | 4 | 4 at 80% | 3 min |
| Barbell Front Squat | 3 | 8 | 2 min |
| Leg Extension | 3 | 12-15 | 60 sec |
| Lying Leg Curl | 3 | 12-15 | 60 sec |
| Hanging Leg Raise | 3 | 12-15 | 60 sec |
How to Progress
Three four-week waves.
Weeks 1-4. Start the power lifts at 80% for the top sets and add 5 lbs upper, 10 lbs lower each week. On the hypertrophy days, add reps within each range, then load.
Weeks 5-8. Build the power lifts toward 85%. Keep the hypertrophy work progressing and push the last set of each accessory close to failure.
Weeks 9-11. Take the power lifts toward 87-90% for the top sets. Hold your hypertrophy volume; this is where strength and size compound.
Week 12 (deload). Drop the power lifts to 60%, cut accessory volume in half, and rest before you restart heavier or retest.
Warm-Up and Recovery Notes
Warm up each first lift in steps up to the working weight, and do a couple of lighter feeder sets before the hypertrophy work. The power days need a real ramp; the pump days need less.
Running heavy strength work and high-volume hypertrophy together is demanding. If your heavy top-set speed drops or your joints ache, pull back the accessory volume before you touch the main lifts. The big lifts drive the program; the accessories serve them.
Recovery is non-negotiable at this workload: seven to nine hours of sleep, enough protein, and enough food to support both strength and size.
Nutrition and Supplementation
Powerbuilding runs best at a slight surplus, since you are asking for strength and size at once. Eat above maintenance and hit 0.8 to 1 gram of protein per pound of bodyweight.
The core three: creatine monohydrate at 5 grams a day, protein powder for intake, and a pre-workout for the power days.
FAQ
Is this better than a pure strength or pure size program? It is better if you want both. A pure program will beat it on that one quality; powerbuilding wins on the balance.
Can I swap the accessories? Yes, swap like for like on the hypertrophy days to suit your equipment and weak points. Leave the heavy main lifts and their percentages alone.
The power days feel too easy at first. Good. Starting at 80% leaves room to build across twelve weeks. Trust the wave; by week nine it will not feel easy.
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.