Bigger & Stronger
Stephen Holmes
BodybuildingPowerbuilding Program
The goal of this powerbuilding program is to main an emphasis on building muscle size; with a secondary focus on building strength through the foundational barbell lifts. This program is for anyone seeking to put more mass on their frame, and have the strength to back it up. It's designed and adjusted weekly with block and progression periodization, in five separate six-week blocks that each have a specific area of the body it focuses on; all without neglecting the rest of the body.
Block 1: Foundational Mass
Focus: Quads & Upper Back Build a muscular foundation while developing technical strength in the squat, bench press and deadlift.
Block 2: Pressing and Posterior Mass
Focus: Chest & Hamstrings Increase pressing volume and hamstring development while progressing the bench press and strengthening the hinge pattern.
Block 3: Width and Hip Development
Focus: Lats & Glutes Build back width and hip/glute musculature while maintaining strength across the primary lifts.
Block 4: Shoulder and Lower-Leg Development
Focus: Delts, Mid/Lower Back & Calves Develop broader shoulders, powerful lumbar, and stronger lower legs while keeping the full-body strength base intact.
Block 5: Arms and Trunk Development
Focus: Biceps, Triceps & Core Increase direct arm and trunk volume while consolidating the strength gains from the previous blocks.
A1
Band Pull-Apart
2 x 8
A2
Band Face Pull
2 x 8
A3
Band Pass Through
2 x 6
A4
Banded Lateral Raise
2 x 6
B
Bench Press
3 x 6
C
Chest-Supported DB Row
3 x 10
D
Incline DB Bench Press
2 x 10
E
Neutral-Grip Lat Pulldown
3 x 8
F1
DB Lateral Raise
2 x 12
F2
Tricep Pushdown
2 x 12
G
Dead Hang
2 x 0:15
A1
Band Pass Through
2 x 8
A2
Standing Banded Hip Flexor Raise
2 x 6
A3
Hamstring Sweeps
2 x 6
B
Back Squat
3 x 6
C
Romanian Deadlift (RDL)
3 x 8
D
Leg Press
3 x 10
E
Seated Leg Curl
3 x 10
F1
Standing DB Calf Raise
2 x 12
F2
Roman Chair Leg Raises
2 x 12
G
WORLD'S GREATEST STRETCH
1 x 5
A1
Band Pull-Apart
2 x 8
A2
Band Face Pull
2 x 8
A3
Band Around the World
2 x 4
B
Barbell Overhead Press
3 x 8
C
Pull-Up
3 x 10
D
Close Grip Bench Press
3 x 8
E
S-A DB Row
3 x 10
F
Reverse Pec-Deck (Flys)
2 x 12
G
Seated Incline DB Curls
3 x 10
H
Dead Hang
2 x 0:15
A1
Band Pass Through
2 x 6
A2
Walking Quad Stretch
2 x 6
A3
Hamstring Sweeps
2 x 6
B
Deadlift
3 x 5
C
Hack Squat
3 x 10
D
DB Bulgarian Split Squat
3 x 8
E
Lying Leg Curl
3 x 10
F1
DB Seated Calf Raise
2 x 12
F2
Ab Wheel
2 x 10
A1
Band Pull-Apart
2 x 8
A2
Band Face Pull
2 x 8
A3
Push-Up
2 x 8
B1
Cable Lateral Raise
3 x 12
B2
Cable Rear-Delt Fly
3 x 12
C
Preacher Curl
3 x 10
D
Barbell Tricep Overhead Extension
3 x 12
E1
Barbell Upright Row
2 x 8
E2
Seated Barbell Bicep Curl
2 x 8
Stephen Holmes
I've been professionally training/coaching for around 10 years now. I am a former U.S. Marine, I obtained my degree in exercise science, and did a couple bodybuilding shows. I currently partake in Brazilian Jiu-Jitsu, I am studying for the CSCS, and my focus in training is highly influenced by a general S&C. I work primarily with fighters/grapplers, D1 athletes, and gen. pop. clientele.
That's it. Hitting every major muscle group to build all around size, and all while pushing for the strength to back it up. Using block and progression periodization so you don't hit a wall. Bigger and Stronger does exactly what it says. Join the team, an
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Bigger & Stronger
Bigger & Stronger
Bigger & Stronger
