4Balance Fitness
Functional Fitness, Powerlifting, Bodybuilding, Functional Training, Combat Sports, Football , Multi-sport, Power Sports , Weightlifting, Strength & Conditioning**14-Week Powerbuilding** is a structured strength + size program built for lifters who want to add real muscle while driving their numbers up on the big lifts. You’ll train with a powerlifting backbone (squat, bench, deadlift and key variations) combined with bodybuilding volume to build a physique that looks as strong as it performs.
This program runs in clear phases across 14 weeks, progressing from volume and technique work into heavier strength blocks—so you’re not just “working hard,” you’re building toward measurable PRs.
**What to expect:**
* A true **powerbuilding split**: heavy compounds first, hypertrophy accessories after
* Planned progression in load, volume, and intensity across the full 14 weeks
* Bench/squat/deadlift variations to attack weak points and keep joints healthy
* Targeted accessory work for chest, back, shoulders, legs, and arms to drive size and support the main lifts
* Conditioning and optional add-ons that won’t sabotage strength gains
**Best for:** intermediate to advanced lifters who want a straightforward plan that blends strength performance with bodybuilding aesthetics.
If you’re tired of spinning your wheels with random workouts, **14-Week Powerbuilding** gives you a step-by-step roadmap to build a bigger body and stronger total—week after week, block after block.
7 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
EMOM x 9-12mins 1st - Mountain Climbers 30sec 2nd - Glute Bridges x 20 reps 3rd - 10 Scapular Push Ups
B
Bench Press
3, 3, 3, 2, 1, 1, 1, 1, 1, 1
C
Deadlift
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
Conditioning
D
10min Airdyne
Perform 10min Airdyne for MAX cals.
Cooldown
E
3min Static Back 2min Heel Sit 1min Couch Stretch/leg
Warmup
A
Bike 5 min EASY
Circuit
B
8 Rounds Continuous Bike 15 cals @ 75-80% effort 20sec Plank 75 Jump Rope 100ft Single Arm KB Rack Carry/arm
Circuit
C
Row 5mins Easy
warmup
A
3 Sets 30s Bear Crawl forwards and backwards rest 30sec 14 Lateral Band Walks/side rest 30sec 30sec Side Plank/side rest 60sec
B
Zercher Squats
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
C
Box Squat
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
D
Rowing
1 x 2000
Warmup
A
Treadmill 5 min EASY
Circuit
B
6-8 Rounds Continuous Row 200m 40sec Front Leaning Rest Row 100m 20sec Bent Hollow Body Hold rest walk 200m
Circuit
C
Walk 5 mins
Circuit
D
3 Minutes SCAPULAR CARS 3 minutes SPINAL SEGMENTATIONS CARS
A
B
Shoulder Press
3, 3, 3, 2, 2, 1, 1, 1, 1, 1
Push Up Challenge
C
Begin in a standing position. Drop and Complete 1 Push Up Return to standing position Drop and Complete 2 Push Ups Return to standing position Drop and Complete 3 Push Ups Return to standing position ….Work you way up to 15 Push-Ups, then work your way back down the ladder. No rest on this one. Record Your Time!
RECOVERY DAY
A
Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
RECOVERY DAY
A
Mobility and Maintenance Using the “Ready State” YouTube channel as a guide: * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them. C. Nutrition Preparation * Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. D. Mental Restoration * Different for everyone – could be meditation or could be gathering with friends in person or on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
