ICB Powerbuilding: Training by Austin Blake in TrainHeroic

ICB Powerbuilding

Indy City Barbell

Bodybuilding, Powerlifting
Coaches
Austin Blake and Steve Gentili

If you're looking to start improving your body composition, health, and movement quality all while being the strongest you - This is the program for YOU. Other powerbuilding programs fail to understand fatigue management and proper exercise selection. These programs end up digging you into a hole where neither strength or size is built. At Indy City Barbell Powerbuilding, we understand these pitfalls and developed a program that respects training economy. This program isn't for beginners but for anyone looking to grow while progressing the big 3.

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Pack on tissue.
We've added the best accessories to compliment the big 3, build muscle, and improve movement quality. It's far too common to see cheap programs overprescribe the same movement patterns that wreck the athlete leaving them flat and in pain. If building quality tissue is your priority look no further. Be ready for the best pump!
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Build Strength
Periodization is how we progress. Knowing when to add weight and more importantly when not to takes planning. Take the guess work out of what weight to use, how many sets and reps, and focus on being an athlete.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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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 in one place
Equipment
Required
Barbell // Dumbbells // Rack // Bench // Adjustable Bench // Pull-up bar
Recommended
Leg Press // Adjustable Cables // Lat Pulldown // Leg Extension // Hack Squat // Prone Leg Curl // GHR
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1/Day 1

A

Bench Press

4 x 3 @ 81.1 %

B

Low Incline DB Bench

3 x 8

C

Seated Machine Pec Fly

3 x 15

D

Neutral Grip Cable Pulldown

4 x 12

E

Paused DB Lateral Raises

3 x 20

Monday
Week 1/Day 2

A

Low Bar Squat (Tempo/Beltless)

3 x 5 @ 76.2 %

B

Romanian Deadlift

4 x 6 @ 60 %

C

Hack Squat

3 x 6

D

Leg Extension

2 x 20

E

Seated Leg Curl

3 x 15

F

Quadruped KB/Plate Dragthrough

4 x 0:30

Tuesday
Week 1/Day 3

A

Close Grip Bench Press

5 x 4 @ 70 %

B

Chest Supported Prone Incline DB Row

3 x 12

C

Alternating DB Z Press

3 x 20

D

Seated SA Cable Row

2 x 15

E1

SA High Cable Curl

3 x 15

E2

Decline DB Tricep Skullcrusher

3 x 20

Wednesday
Week 1/Day 4

A

Deadlift

3 x 3 @ 80 %

B

High Bar Squat (Paused)

5 x 5 @ 68 %

C

B-Stance RDL (Contralateral)

3 x 10

D

Prone Hamstring Curl

3 x 15

E

DB Rear Foot Elevated Split Squat

3 x 12

F

Half Kneeling Cable Paloff Hold

3 x 0:45

Thursday
Week 1/Day 5

A

BB Overhead Press

3 x 6 @ 6

B

Seated Single Arm Cable Pulldown

4 x 10

C

High Incline DB Bench

3 x 12

D1

Single Arm Cable Lateral Raise

3 x 15

D2

Standing Incline Cable Curl

3 x 20

E1

Single Arm Cable Rear Delt Fly

3 x 12

E2

Tricep Cable Cross Extension

3 x 20

F

GHR Situps

3 x 15

Coaches
coach-avatar Austin Blake

I have extensive knowledge in strength and conditioning with a bachelors degree in kinesiology. Being a competitive powerlifter has allowed me to exercise theory and application.

coach-avatar Steve Gentili

I'm an elite powerlifter and have coached several now successful athletes. It takes critical thinking to design the right program but it's down to you to lift the weight.

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FAQs
Who is this training for?
We recommend this program for intermediate level lifters with at least 1-2 years of experience but it was designed for anyone ready to work hard.
What if I miss a day?
If you miss a day, simply make it up before the end of the week. If that isn't possible, continue on. What matters is you keep showing up.
What should I expect on an average training day?
Expect a main compound movement with bodybuilding accessories to follow. Our workouts can take anywhere from 45 to roughly 90 minutes.
How much communication will I get with the coach?
Our coaches will be active daily and can offer form critiques, answer questions, and hold you accountable.
What if I can't do the exercise programmed?
We offer substitutes for all of the exercises. If you don't have the equipment we'll have an equivalent option for you.
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When you join a team you’re getting more than programming, you’re joining an online community.

ICB Powerbuilding
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ICB Powerbuilding
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ICB Powerbuilding
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ICB Powerbuilding