Intermediate Powerbuilding: 12-Week Program

Overview

Powerbuilding combines powerlifting-style strength work with bodybuilding-style hypertrophy training. You get stronger on the big lifts while also building the physique to show for it.

You train 4 days per week on an upper/lower split. Each session starts with heavy compound work (low reps, long rest) and finishes with higher-rep accessory work (moderate reps, shorter rest).

Schedule

• •Monday: Upper Strength
• •Tuesday: Lower Strength
• •Wednesday: Rest
• •Thursday: Upper Hypertrophy
• •Friday: Lower Hypertrophy
• •Saturday: Rest
• •Sunday: Rest

Upper Strength (Monday)

• •Barbell Bench Press: 4x4 (3min rest)
• •Barbell Row: 4x5 (2min rest)
• •Overhead Press: 3x6 (2min rest)
• •Weighted Chin-Up: 3x6 (2min rest)
• •Dumbbell Curl: 2x10 (45s rest)
• •Tricep Pushdown: 2x10 (45s rest)

Lower Strength (Tuesday)

• •Barbell Back Squat: 4x4 (3min rest)
• •Conventional Deadlift: 3x3 (3min rest)
• •Front Squat: 3x6 (2min rest)
• •Barbell Good Morning: 3x8 (90s rest)
• •Standing Calf Raise: 3x15 (45s rest)

Upper Hypertrophy (Thursday)

• •Incline Dumbbell Press: 4x10 (90s rest)
• •Cable Row: 4x12 (60s rest)
• •Dumbbell Shoulder Press: 3x12 (60s rest)
• •Lat Pulldown: 3x12 (60s rest)
• •Lateral Raise: 3x15 (45s rest)
• •Incline Dumbbell Curl: 3x12 (45s rest)
• •Overhead Tricep Extension: 3x12 (45s rest)

Lower Hypertrophy (Friday)

• •Leg Press: 4x12 (90s rest)
• •Romanian Deadlift: 4x10 (90s rest)
• •Bulgarian Split Squat: 3x10 per leg (60s rest)
• •Leg Curl: 3x12 (60s rest)
• •Leg Extension: 3x15 (45s rest)
• •Seated Calf Raise: 4x20 (30s rest)

Periodization (12-Week Plan)

Weeks 1-4: Accumulation

Use the rep ranges listed above. Focus on technique and building volume tolerance. RPE 7-8 on compound lifts.

Weeks 5-8: Intensification

Drop compound lift reps by 1 (so 4x4 becomes 4x3). Increase weight accordingly. Keep hypertrophy days the same. RPE 8-9.

Weeks 9-11: Peak

Strength days move to heavy doubles and triples. Test new maxes in week 11 if desired.

Week 12: Deload

All lifts at 60% for prescribed reps. Active recovery. Prepare for your next training block.

Progression

Strength days: add 2.5kg when you complete all sets and reps at the prescribed RPE. Hypertrophy days: use double progression within the rep range.