My Powerbuilding Workout Routine

I’ve been on the same workout routine for 4 weeks now. It’s a strength training program but I’m also implementing a bodybuilding-style training. In short, I’m starting out heavy and ending with more reps.

This is called Powerbuilding. I can’t take credit for the name but I’ll say that I thought of the term powerbuilding before I knew about it. It’s essentially the best of both worlds for weight training.

Powerbuilding is my favorite type of training. These workouts are brutal! You’re overloading the muscle with heavy weights. This makes you strong and it also gives you that dense look. But you’re also doing some isolation exercises and more reps towards the end.


My Powerbuilding Workout

I’ll list the muscles trained by day. It’s a 5 day workout program but it can easily be just a 4 day a week routine. I’ll explain more below. Here’s my powerbuilding workout:

  • Monday – Back & Biceps
    • Deadlifts
    • Barbell Rows
    • Dumbbell Rows
    • Lat Pulldowns
    • Seated Rows
    • Dumbbell Hammer Curls
    • Preacher Curls
  • Tuesday – Chest & Triceps
    • Bench Press
    • Incline Bench Press
    • Decline Bench Press
    • Flyes (dumbbell or cable)
  • Wednesday – Legs
    • Leg Press
    • Squats
    • Leg Extensions
    • Lunges
    • Seated Leg Curls
    • Hammer Strength Leg Curls
  • Thursday – Shoulders & Traps
    • Seated Barbell Press
    • Barbell Shrugs
    • Dumbbell Press
    • Lateral Raises
    • Reverse Pec-Dec (rear delts)
  • Friday – Arms & Quads
    • I’ll typically choose 2 exercises for biceps and 2 for triceps, and I’ll do several sets of leg extensions to get a pump

Workout Notes

For the most part, this is the workout I do. I may substitute some exercises. For example, I may start with incline bench press for every 3rd chest workout. And I’ll often follow that with dumbbell press. If my lower back is sore after deadlifts I may do the plate-loaded rows instead of barbell rows. And sometimes I’ll do the Hammer Strength shoulder press in place of seated barbell press.

I’ve learned to listen to my body and make adjustments accordingly. Sometimes you have to drop the ego to prevent injury. But I try to get my heavy sets in regardless.

Supplements & Nutrition for Powerbuilding

I posted my supplement stack last week. It’s the basics: protein, aminos, pre workout, test booster, and vitamins. Nothing too fancy.

I’m eating pretty much whatever I want during this phase. The funny thing is I’ve actually dropped body weight but have gained strength. That’s crazy and I’ve never experienced that before (it’s usually the opposite). I’m not eating junk food all the time and I’m getting adequate protein. But I’m not counting calories or anything like that.

Train with Passion,



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