12-Week Powerbuilding

Pheasyque

Powerlifting, Bodybuilding
Coach
Eugen Loki

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.

$59
Get 12-Week Powerbuilding
benefit-image-0
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.
benefit-image-1
Lift like a Powerlifter
More exposure to the powerlifting competition lifts for both non-powerlifting athletes and competitors.
benefit-image-2
Get the Body You've Always Dreamed Of
Increased lean body mass through progressive hypertrophy-focused training.
Features
feature-icon
Access to Pheasyque Lab's Coaching
Coaching and instruction to keep you progressing.
feature-icon
Programming 4 days per week
We crafted the program based on the most recent Evidence-Based Guidelines, and it follows a 4 day split with a huge focus on progression.
feature-icon
Exercise Video Guidance
Video instruction so you're not guessing what to do or how to do it.
feature-icon
Detailed, expert instruction
Specific instruction around tempo, rest time, and how to approach each set and rep.
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
We've partnered with the best tech in training so you get the optimal online training experience.
Equipment
Required
Barbell + Plates // Dumbbells // Bench // Pull-Up Bar // Cable Machine
Recommended
Kettlebells // A Gym with Standard Equipment
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1: Upper Ramping + Back-Off Sets + Volume

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

Monday
Week 1 Day 2: Lower Ramping + Back-Off Sets + Volume

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

Wednesday
Week 1 Day 3 : Upper Max Effort + Volume

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

Thursday
Week 1 Day 4 : Lower Max Effort + Volume

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

Coach
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

closer-image-1
closer-image-2
Join the countless lifters that have pushed PRs

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

Get 12-Week Powerbuilding
closer-image-3

More from Pheasyque

programs
12-Week Powerbuilding
Join Today!