Dana Linn Bailey

IFBB Ms. Physique Olympia Champion

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.

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