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 12-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.
A
Bench Press
3 x 5 @ 75, 77, 80 %
B
Barbell Overhead Press
5, 8, 10
C
Pronated Grip Lat Pull Down
4 x 4
D
Seated Cable Rows
3 x 10
E
Single Arm Cable Preacher Curls
5, 8, 10
F
Single Arm Cable Preacher Curls
20, 5, 5, 5, 5
A
Back Squat
3 x 5 @ 75, 77, 80 %
B
Barbell Hip Thrust
8, 10
C
Leg Extension
3 x 10
D
Machine Leg Curl
3 x 10
E
Standing Machine Calf Raises
5, 8, 10
F
Cable Lateral Raise
20, 5, 5, 5, 5
A
Bench Press
6 x 3 LWP +0lb
B
Incline Barbell Bench Press
2 x 10
C
Seated Cable Rows
4 x 4
D
Lat Pulldown
3 x 10
E
Facing Away Lower Cable Bicep Curls
5, 8, 10, 10
F
Cable Tricep Pushdown
5, 8, 10
G
Standing Overhead Cable Tricep Extensions
20, 5, 5, 5, 5
A
Back Squat
6 x 3 LWP +0lb
B
Romanian Deadlift
5, 8, 10
C
Machine Leg Curl
4 x 4
D
Leg Extension
4 x 4
E
Seated Machine Calf Raises
5, 8, 10
F
Cable Lateral Raise
5, 8, 10
G
Cable Lateral Raise
20, 5, 5, 5, 5
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
..and built the body they’ve always dreamed of!
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