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Powerbuilder - 12 Week Strength & Mass Protocol

Josh Holyfield Personal Development

Powerlifting, Bodybuilding

Coach

Josh Holyfield

This program is for men who want to get stronger and bigger at the same time. You're done choosing between size and strength because you want both.

Powerbuilder is a 12 week program built on a 5 day training split. Sessions run 60 to 75 minutes.

As you progress through the program, rep targets on your compound lifts decrease and the weight on the bar increases. This is the same progression structure we use with one on one coaching clients. Every single one of them hit lifetime PRs on bench, squat, and deadlift.

This is not a beginner program. You need to know how to execute the main compound lifts with proper form. You need access to a full gym. You need to be ready to train hard five days per week for three months.

You get structured programming with clear progression targets. You get access to the Iron Forge Brotherhood community for coaching support. You get a starter meal plan. Everything you need is here if you're willing to execute.

$47

Get Powerbuilder - 12 Week Strength & Mass Protocol

Get Stronger While Building Size

The rep ranges shift across 12 weeks. You build muscle in higher rep phases and peak strength as the reps drop and weight climbs. Most programs make you choose between size and strength. This one gives you both

Progressive Overload Built In

You don't guess when to add weight. The program forces it by decreasing rep targets over time. When you go from 10 reps to 6, the bar gets heavier. Progression is built into the structure so you keep getting stronger.

Proven With Coaching Clients

This structure was tested with one on one clients before it became a standalone program. Every client hit lifetime PRs on bench, squat, and deadlift. The method works when you execute it.

Train With Purpose

Each session has a clear focus. Every exercise has a reason for being there. You execute a plan designed to build strength and muscle efficiently across five training days per week.

Community Support

Access the Iron Forge Brotherhood to ask questions, post form checks, and get feedback from coaches and other men doing the work. You get a starter meal plan through the community as well.

Features

Access to your coaches

Get direct feedback on form and programming questions through the Iron Forge Brotherhood community. You're not doing this alone

Programming 5 days per week

Structured training split designed for men ready to commit to serious strength and size gains over 12 weeks.

Exercise Video Guidance

Every lift includes demonstration videos showing proper setup, execution, and common mistakes to avoid.

Delivered through TrainHeroic

Track your lifts, log your progress, and follow the program in an app built for serious training.

Equipment

Required

Barbell // Squat Rack // Adjustable Bench // Dumbbells // Pull Up Bar

Recommended

Cable Tower

Sample Week

Week 1 of 12-week program

Sunday

Week 1-3 Pull

Deadlift

3 x 12

DB Incline Row

4 x 8

Lat Pulldown

3 x 8

DB Pullover

3 x 8

Single Arm Dumbell Row

3 x 8

T-Bar Row

3 x 8

Barbell Bicep Curl

4 x 30

Decline Sit Up

3 x 30

Sunday

HIIT Cardio

Run

1 x 20:00

Monday

Weeks 1-3 Arms

Single Arm Dumbell Preacher Curl

3 x 8

Close Grip Bench Press

3 x 8

Hammer Curl

3 x 8

Skull Crushers

3 x 8

Incline Bicep Curl

3 x 15

Tricep Pushdown

3 x 15

Monday

Mobility

Static Hip Flexor Stretch

Standing Forward Fold

Side Lunge Stretch

Quad Stretch

Distal Hamstring Stretch

Static Overhead Reach

Static Lat and Tricep Stretch

Static Oblique and Lat Stretch

Tuesday

Weeks 1-3 Lower

Back Squat

3 x 12

Lying Single Leg Curl

3 x 8

Leg Press

3 x 8

Romanian Deadlift (RDL)

3 x 8

Seated Machine Calf Raise

3 x 11

Tuesday

HIIT Cardio

Run

1 x 20:00

Wednesday

Weeks 1-3 Shoulder/Arms

Seated Lateral Raise

3 x 8

DB Lying Rear Lateral Raise

3 x 8

Barbell Overhead Press

3 x 8

Single Arm Dumbell Preacher Curl

3 x 8

Cable Triceps Extension

3 x 8

Alternating DB Hammer Curl

3 x 12

Wednesday

Mobility

Static Hip Flexor Stretch

Standing Forward Fold

Side Lunge Stretch

Quad Stretch

Distal Hamstring Stretch

Static Overhead Reach

Static Lat and Tricep Stretch

Static Oblique and Lat Stretch

Thursday

Weeks 1-3 Push

Barbell Bench Press

Barbell Incline Bench Press

3 x 8

DB Lateral Raise

3 x 8

DB Chest Fly

3 x 8

Standing DB Upright Row

3 x 8

Two Arm DB Preacher Curl

3 x 8

Straight Bar Tricep Pushdown

3 x 8

Thursday

HIIT Cardio

Run

1 x 20:00

Friday

Mobility

Static Hip Flexor Stretch

Standing Forward Fold

Side Lunge Stretch

Quad Stretch

Distal Hamstring Stretch

Static Overhead Reach

Static Lat and Tricep Stretch

Static Oblique and Lat Stretch

Coach

More from Josh Holyfield Personal Development

Josh Holyfield

Army veteran and founder of Iron Forge. 15 plus years teaching men how to build strength, discipline, and capability through training. I help men train to protect and provide for their families.

Ready to Get Started?

Twelve weeks of structured training to build strength and size at the same time. Five days per week with progressive overload built into the program. Community support and a starter meal plan included. Everything you need to hit PRs is here.

Get Powerbuilder - 12 Week Strength & Mass Protocol