5-Day PowerBuilding Program
Big Bend Strength
Powerlifting, Bodybuilding5 Day PowerBuilding is a program designed to eliminate weakness and build muscle!
Not only will your powerlifting numbers increase, but so will your muscle mass!
Want to look like a bodybuilder, btut lift like a powerlifter, then this program is for you!
Each workout includes a warm up, main lift, and accessory work, with built in progressions to make sure you continue to progress week after week!
Circuit
A
2-3 Sets Bottom of a squat hold :20 sec 3 empty barbell squats with a 5 sec tempo down, 5 sec pause, and and explosive concentric.
B
Back Squat
3, 10, 10, 10
C
Leg Press
6, 8, 8, 8
D
Bulgarian Split Squat
6, 8, 8, 8
E
Leg Extension
3 x 12
Circuit
A
2-3 Sets Bottom of a push-up hold :15 sec 3 empty barbell bench presses with a 5 sec tempo down, 5 sec pause at chest, and a explosive press up.
B
Bench Press
3, 10, 10, 10
C
Seated Chest Press
6, 8, 8, 8
D
DB Chest Fly
3 x 8
E
Katana Tricep Extension
3 x 12
Circuit
A
2-3 Sets Glute Bridge Hold :30 Sec (single leg for additional challenge) 3 reps of RDL with a 5 sec tempo down, 5 sec hold at bottom of ROM, and an explosive lockout.
B
Deadlift
3, 10, 10, 10
C
Dumbbell Romanian Deadlift
6, 8, 8, 8
D
Barbell Hip Thrust
6, 8, 8, 8
E
Prone Machine Hamstring Curl
3 x 12
Circuit
A
2-3 Sets Bottom of a push-up hold :15 sec 3 empty barbell incline bench presses with a 5 sec tempo down, 5 sec pause at chest, and a explosive press up.
B
Incline Bench Press
3, 10, 10, 10
C
Shoulder Press Machine
6, 8, 8, 8
D
Seated High Lat Row
3 x 8
E
Seated Low Lat Row
3 x 8
F
Incline Dumbbell Bicep Curl
3 x 8
Circuit
A
2-3 Sets Bottom of a squat hold :20 sec 3 empty barbell squats with a 5 sec tempo down, 5 sec pause, and and explosive concentric.
B
Front Squat
3, 10, 10, 10
C
Strict Lower Hanging Leg Lifts
D
Weighted Plank Hold
1 x 0:30
E
Single Arm Front Rack Carry
3 x 0:30
Colin
High School Athlete
Verified Athlete"This program helped me increase my squat and bench press, def recommend."
Jess
Former Bodybuilder
Verified Athlete"I loved it because while I still got to do the bodybuilding stuff I enjoyed, it also helped me increase my powerlifting numbers. I didn't feel like I was missing out on anything!"
Julia
Weightlifter
Verified Athlete"I followed this program while I was taking a break from weightlifting and I LOVED it! My strength numbers went through the roof, and all the bodybuilding work has got my body feeling good to get back to weightlifting!"
