8-Week Powerbuilding

Pheasyque

Strength & Conditioning, Bodybuilding, Powerlifting
Coaches
Eugen Loki and Jake Boly

At Pheasyque Lab, we love the powerbuilding programming ideology, but we’re firm believers in providing a much more thorough approach for progressing over time.

Powerbuilding is the combination of programming methodologies that are bridged together from both the powerlifting and bodybuilding worlds. A powerbuilding program will utilize strategic methods to progress strength in the compound movements regularly competed in powerlifting (squat, bench press, and deadlift), and include hypertrophy-focused methodologies to improve body composition.

We define powerbuilding as the summation of principles taken from programming styles from both strength sports and blending them together. The idea that powerbuilding programs are just templates with the powerlifts and additional accessory exercises is short-sided and sells this ideology short.

This 8-Week Powerbuilding Program is the perfect blend of Strength and Hypertrophy, focused on a week by week progression of the compound lifts & accessories, with the right amount of Volume, Intensity and Frequency.

If you Love Heavy Barbell Training, this one is for you.

$39
Get 8-Week Powerbuilding
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Improved Strength
Expect to push PRs in barbell exercises like the squat, bench press, deadlift, and overhead press, coupled with the right amount of training volume for the other muscle groups, in order to build a strong and aesthetic look.
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Lift like a Powerlifter
More exposure to the powerlifting competition lifts for both non-powerlifting athletes and competitors.
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Get the Body You've Always Dreamed Of
Increased lean body mass through progressive hypertrophy-focused training.
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Train With a Real Community
Stop Training In Isolation even if you are in fact training alone. Leverage our app and the community of athletes training on the same program as you.
Features
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Access to Pheasyque Lab's Coaching
Coaching and instruction to keep you progressing.
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Programming 5 days per week
We crafted the program based on the most recent Evidence-Based Guidelines, and it follows a 4+1 split with a huge focus on progression.
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Exercise Video Guidance
Video instruction so you're not guessing what to do or how to do it.
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Detailed, expert instruction
Specific instruction around tempo, rest time, and how to approach each set and rep.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells // Bench // Pull-Up Bar // Cable Machine
Recommended
Barbell + Plates // Kettlebells // A Gym with Standard Equipment
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1: Upper Accumulation + Strength

A

Bench Press

6 x 5

B

Incline DB Bench Press

2 x 8

C

Chin Ups

3 x 8

D

Barbell Seal Rows

3 x 10

E

Skull Crusher

2 x 10

F1

Barbell Curls

4 x 10

F2

Lateral Raises

4 x 10

Monday
Week 1 Day 2: Upper Strength Progressions

A

Back Squat

6 x 5

B

Leg Press

2 x 8

C

Barbell Good Mornings

4 x 10

D

Barbell Overhead Press

4 x 5

E

Dumbbell Overhead Extensions

2 x 10

F1

Incline Skull Crushers

3 x 10

F2

Chest Supported Row

3 x 15

G

Side Plank

3 x 0:30

Tuesday
Week 1 Day 3: Accumulation + Strength

A

Paused Bench Press

6 x 3

B

Incline Barbell Bench Press

3 x 5

C

Single Arm DB Rows

3 x 10

D

Wide Grip Pull Up

3 x 10

E

Overhead Cable Tricep Extension

3 x 8

F

DB Biceps Curls

3 x 12

G

Bottoms Up KB Press

3 x 6

Wednesday
Week 1 Day 4: Lower Strength + Delts

A

Back Squat

6 x 3

B

Barbell Deadlift

3 x 5

C

Romanian Deadlift

2 x 15

D

Barbell Hip Thrust

2 x 8

E

Lateral Raises

4 x 10

F

Arnold Press

2 x 12

G

Hanging Knee Raise

3 x 8

Thursday
Week 1 Day 5: Full Body

A

Heels Elevated Goblet Squat

4 x 8

B

Deficit DB RDL

4 x 10

C1

DB Bench Press

3 x 10

C2

Dumbbell Row

3 x 12

D1

Single Arm Cable Preacher Curls

3 x 12

D2

Incline Skull Crushers

3 x 10

E

Ab Wheel

4 x 10

Coaches
More from Pheasyque
coach-avatar Eugen Loki

Eugen Loki is a Certified Personal Trainer and an online coach, founder of the page Pheasyque and Co-Founder of Pheasyque LAB. Strength Training and Nutrition sciences are his main passions, and he’s on a mission to make fitness fun and easy to understand for everyone with @Pheasyque

coach-avatar Jake Boly

Jake has been a strength coach for nearly a decade and competes regularly in powerlifting. He has a Masters in Sports Science and is one of the Co-Founders of Pheasyque Lab.

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Join the countless lifters that have pushed PRs

..and built the body they’ve always dreamed of!

Get 8-Week Powerbuilding
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FAQs
Is a Powerbuilding Program Right for Me?
That depends! If you want to improve your strength in compound barbell exercises, build more muscle, and follow a program that adapts powerlifting and bodybuilding methodologies, then yes, we’d recommend exploring this 8-week powerbuilding program.
Can Beginners Use a Powerbuilding Program?
Absolutely. This program is perfect for the intermediate and beginner lifter that wants to focus on their compound strength to build their body with strategically curated accessories.
Can You Add Cardio to Powerbuilding Programs?
Absolutely. However, we’d recommend establishing your goals before haphazardly adding cardio into a program. If your main goals are not cardio-focused, but you want to include cardio, then do cardio after your training so it doesn't cause a dip in performance for consecutive training days.
How Long Can You Do Powerbuilding Programs For?
Technically as long as you’d like. As long as you’re running a powerbuilding program that accounts for fatigue levels, long-term progress, and contains some variability, you should be able to run a program for a long time.
Why Try Pheasyque Lab's Powerbuilding Programs?
We specialize in powerbuilding. Our programs are based on scientific evidence to combine the best training approach with our experiences as an athlete and coach.
What if you don't want to do so much "Barbell work ?"
This program is versatile to allow you to use it. You can pick the exercise that best suits your needs and swap the existing ones by choosing other exercise variations right from the app. You'll benefit from the progression of the program, but with the exercises that you want to focus on.
How should I adjust my nutrition while I'm on the 8-week program?
We strongly advise that you're in a Caloric Surplus (gaining weight) to get the best results. You can certainly make progress while dieting, especially if you've never truly followed a "well-designed program", but you can't expect to progress as fast, when the fuel is low.

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