12 Week PowerBuilding 3-Day Program

Big Bend Strength

Powerlifting, Bodybuilding
Coach
Brian Chambers

Power Building 3 Day utilizes our unique Top Set Drop Set method for the squat, bench, and deadlift in order to maximize peak strength AND build INSANE mass!

The program uses three phases:

  • Phase 1: High Volume and Isometrics
  • Phase 2: Strength and Hypertrophy
  • Phase 3: Peaking and Strength

Each session will include a warm up, main barbell lift, and 2-4 accessory exercises designed to build strength and pack on muscle!

Main Areas Of Focus:

  • Quads, Hamstrings, and Glutes
  • Chest, Triceps, and Back
  • Stay tuned for PB 6 Day with extra attention focused on Arms and Delts!
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Exercise Demonstrations
Each workout will include video demonstration for how to perform, so you'll never have to guess
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Top Set Drop Set Method
The entire program follows our unique Top Set Drop Set approach to strength training, with a purposeful progression of both Strength AND Hypertrophy!
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Purposeful Progressions
Every element of this program includes a carefully designed progression guaranteed to put between 5-30lbs on your big three lifts, and progress even your warm ups and accessory work!
Features
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Access to your coaches
You'll always be able to reach me if you have any questions regarding your program! PLUS you can text (850)-404-1749 for FREE technique critiques!
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Programming 3 days per week
Take advantage of our Top Set Drop Set approach to build strength and mass in only 3 days per week!
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Exercise Video Guidance
Demonstration videos to guide your training and make sure you are never left guessing.
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Delivered through TrainHeroic
Stop Sweating Over a lifeless PDF, with TrainHeroic, you'll not only get your program, you'll get access to world class data tracking tools!
Equipment
Required
Barbell // Weights // Squat Rack // Bench // Dumbbells
Recommended
GHD // Hamstring Curl Machine Or Resistance Band
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Big Bend Warm Up

2 Sets :30 Sec Bottom Of Push-Up Hold :30 Sec Goblet Squat Hold :30 Sec Dead Bug Reps

B

Back Squat

3, 10, 10, 10

C

Wall Sit

3 x 0:30

D

Copenhagen Plank

3 x 0:15

E

GHD Hip Extension

3 x 0:30

Monday
Rest Day
Tuesday
Week 1 Day 3

Prep

A

Big Bend Warm Up

2 Sets :30 Sec Bottom Of Push-Up Hold :30 Sec Goblet Squat Hold :30 Sec Dead Bug Reps

B

Bench Press

3, 10, 10, 10

C

Bottom Of A Push-Up Hold

3 x 0:20

D

Ring Rows

3 x 0:30

E

GHD Hip Extension

3 x 0:30

Wednesday
Rest Day
Thursday
Week 1 Day 5

Prep

A

Big Bend Warm Up

2 Sets :30 Sec Bottom Of Push-Up Hold :30 Sec Goblet Squat Hold :30 Sec Dead Bug Reps

B

Deadlift

1 x 3

C

Romanian Deadlift

3 x 10

D

Prone Machine Hamstring Curl

3 x 0:15

E

GHD Hip Extension

3 x 0:30

Friday
Rest Day
Saturday
Rest Day
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Get Strong AND Jacked

What are you waiting for?

Get 12 Week PowerBuilding 3-Day Program
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12 Week PowerBuilding 3-Day Program