Kelly

Chelsea

Steve

Amanda

Jeff

Sheri Geltz

Dewayne

Jackie

The sun keeps on shining ☀️☀️☀️☀️☀️

Karen Elizabeth Porter

Anita

Kgilstrap

Jacqueline

Patricia

Increased my weight by 5lbs. If this keeps up, by the end of the 3 months I will be squating and deadlifting almost 325

Using some different muscles today! 💪. I'm loving this program!!!

Lori

💪🏽 had to push it today - got it done. 🔥

KIMBER

Joycelyn BENJAMIN

Sara

The wobble down the stairs afterwards was fun... :)

Wayne

First 2 days of the pb program...body is sore! Much needed rest day!

Jennifer

Loved it ❤️💪🏼💣🎉🥳 thank you Dana 🙌🏻 can’t wait to see how far I’ll get after those 12 weeks, perfect start after 3 weeks vacation in Greece 🇬🇷 😎

Fotini

Nice workout 💪 👌 always my favourite days.

Love it. Was able to do 4 sets today without rest pause. Getting stronger one rep at a time

Randi

Jessica Betlach

Luke

Deanna

Heather

Great back and Bi's session 🔥🔥🔥🔥💪

😍 love a good DLB Saturday workout 💪

Took last week for Hypertrophy training and getting more education, and focusing on proper form and mind, muscle connection. Feels good to be back with Dana this week ♥️ Carry On!!! 🦵🏽💪🏽👊🏽🙌🏼♍️

Rosy

Mayra L.

Sunny toasty day perfect for a flex Friday

Had to improvise for hanging flutter kicks😜

Marla Bales

Jorge Jesus

Had chiropractic adjustments yesterday. Today I felt weaker

Went lighter. Not feeling it today. To much weekend

Anna Marie

I really love these workouts!! Thank you for adding them😀

Vikki

Darla

Had a bad day didn't eat enough. Lessons learned.

Dale Jones

Frank

Donna

Joel

Maria

Got jelly legs after this one! Loved it 🙌🏻

How is it that the planks were the easiest part 🥵

Zeemin

LaRhesa

Eric

killer, if this doesn't make my legs grow nothing will

Leann Hust

Good day to relax but thinking on going on a hike later. Haha

An active rest day for me! I did 4 hours of yard work.

Powerbuilder mixes the hard-and-heavy compound lifting of powerlifting with the variety and skin-tearing pumps of bodybuilding. Instead of focusing on specific training goals such as hypertrophy or maximal strength individually for months at a time, you will perform exercises in both the lower rep ranges and higher rep ranges every week. 

Powerbuilding workout routines should lead to an increase in muscle growth and overall strength.

In this program you will have two days off per week to allow your body ample time to recover from the stress put on your body. As you will see the major lifts on the power days have the rep and sets as:

Weeks 1-4: 5 sets x 5 reps
Weeks 5-8: 6 sets x 4 reps
Weeks 9-12: 7 sets x 3 reps

Warm ups are a must. It’s an integral part of a workout session to get the blood flowing and the joints loosened up. This holds particularly true for powerbuilding programs where you will be lifting some heavy weights. Perform a dynamic warm up consisting of full body dynamic stretching exercises while specifically targeting the muscles you will be working the hardest. You should also do some light reps of the targeted exercise, progressing up in weight. 

Track your progression. You should be adding weight to your lifts on Strength days as the weeks go on. If you can’t add weight to your lifts then try to increase total training volume or time under tension.

Let’s GO!!!

Powerbuilder Program

W1/D1 Upper Body Strength

W1/D2 Lower Body Strength

W1/D3 Rest Day

W1/D4 Shoulders, Chest & Tricep Hypertrophy

W1/D5 Lower Hypertrophy

W1/D6 Back & Biceps Hypertrophy

W1/D7 Rest Day

W2/D1 Upper Body Strength

W2/D2 Lower Body Strength

I found it really hard not to workout today, but it was necessary. I was able to get my meal prep done and send out a letter to my sister who is in Bootcamp! 🙌

Karl

Teresa

W2/D3 Rest Day

W2/D4 Shoulders, Chest & Tricep Hypertrophy

W2/D5 Lower Hypertrophy

W2/D6 Back & Biceps Hypertrophy

W2/D7 Rest Day

W3/D1 Upper Body Strength

W3/D2 Lower Body Strength

W3/D3 Rest Day

W3/D4 Shoulders, Chest & Tricep Hypertrophy

W3/D5 Lower Hypertrophy

W3/D6 Back & Biceps Hypertrophy

W3/D7 Rest Day

W4/D1 Upper Body Strength

W4/D2 Lower Body Strength

W4/D3 Rest Day

W4/D4 Shoulders, Chest & Tricep Hypertrophy

W4/D5 Lower Hypertrophy

W4/D6 Back & Biceps Hypertrophy

W4/D7 Rest Day

W5/D1 Upper Body Strength

W5/D2 Lower Body Strength

W5/D3 Rest Day

W5/D4 Shoulders, Chest & Tricep Hypertrophy

W5/D5 Lower Hypertrophy

W5/D6 Back & Biceps Hypertrophy

W5/D7 Rest Day

W6/D1 Upper Body Strength

W6/D2 Lower Body Strength

W6/D3 Rest Day

W6/D4 Shoulders, Chest & Tricep Hypertrophy

W6/D5 Lower Hypertrophy

W6/D6 Back & Biceps Hypertrophy

W6/D7 Rest Day

W7/D1 Upper Body Strength

W7/D2 Lower Body Strength

W7/D3 Rest Day

W7/D4 Shoulders, Chest & Tricep Hypertrophy

W7/D5 Lower Hypertrophy

W7/D6 Back & Biceps Hypertrophy

W7/D7 Rest Day

W8/D1 Upper Body Strength

W8/D2 Lower Body Strength

W8/D3 Rest Day

W8/D4 Shoulders, Chest & Tricep Hypertrophy

W8/D5 Lower Hypertrophy

W8/D6 Back & Biceps Hypertrophy

W8/D7 Rest Day

W9/D1 Upper Body Strength

W9/D2 Lower Body Strength

W9/D3 Rest Day

W9/D4 Shoulders, Chest & Tricep Hypertrophy

W9/D5 Lower Hypertrophy

W9/D6 Back & Biceps Hypertrophy

W9/D7 Rest Day

W10/D1 Upper Body Strength

W10/D2 Lower Body Strength

W10/D3 Rest Day

W10/D4 Shoulders, Chest & Tricep Hypertrophy

W10/D5 Lower Hypertrophy

W10/D6 Back & Biceps Hypertrophy

W10/D7 Rest Day

Thank you! Great workout! Feeling the biceps 💪

Jill Pendlebury

W11/D1 Upper Body Strength

W11/D2 Lower Body Strength

W11/D3 Rest Day

W11/D4 Shoulders, Chest & Tricep Hypertrophy

W11/D5 Lower Hypertrophy

W11/D6 Back & Biceps Hypertrophy

W11/D7 Rest Day

W12/D1 Upper Body Strength

W12/D2 Lower Body Strength

W12/D3 Rest Day

W12/D4 Shoulders, Chest & Tricep Hypertrophy

W12/D5 Lower Hypertrophy

W12/D6 Back & Biceps Hypertrophy

W12/D7 Rest Day

Powerbuilder Program

Sessions (84)

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