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5-Day PowerBuilding Program

Big Bend Strength

Powerlifting, Bodybuilding
Coach
Brian Chambers

5 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!

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Strength Gains AND Muscle Gains
Your program is designed to get you strong AND jacked! Each session includes a main lift, as well as accessory work to ensure progress and stave off plateaus!
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No Need For Supplemental Programs
This program covers everything you'll need (except for cardio), so you wont need to stack programs. You'll get your warm up/pre-hab work, main lifts, strength accessory work, and bodybuilding work!
Features
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Programming 5 days per week
Daily warm ups, strength lifts, accessory work, and bodybuilding to help you make progress and avoid plateaus!
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Video Exercise Demo's
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
No more notebooks, keep all the information you need, right here.
Equipment
Required
Barbell and Weights // Dumbbells
Recommended
Machines // Space for carries
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Rest Day
Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Saturday
Rest Day
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Strength Is Never a Weakness

What are you waiting for?

Get 5-Day PowerBuilding Program
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FAQs
Can I do this program in a commercial gym?
Yes! This program was designed for a commercial gym, however it can be done at Crossfit gym's as well with some small substitutions for equipment!
Are all 5 days necessary?
Nope! The 5th day is a second squat day, which is optional for those who do not need it!
What if I don't have the equipment required?
Well, you ABSOLUTELY need the barbell and weights, but the rest is completely modifiable! You'll get info on how to make modify, as well as have access to me to ask any further questions!
Will this program peak for a meet?
This program DOES have a 1RM test, however it is still a bodybuilding program as well. I would not suggest using this to peak for a meet, but you wont have bad results if you do.
The Proof
verified-athlete-avatar Colin

High School Athlete

Verified Athlete

"This program helped me increase my squat and bench press, def recommend."

verified-athlete-avatar 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!"

verified-athlete-avatar 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!"

5-Day PowerBuilding Program