Muscle Palace: Powerbuilding Training Program

Sunday, February 05, 2017

Powerbuilding Training Program


Training Style for Strength and Size

Have you heard of Powerbuilding Training Style? I know that all of you know for Bodybuilding and probably also for Powerlifting Training but what about Powerbuilding? It is one of the latest words related to training style and as you can guess by reading a word, Powerbuilding is a blend of two training styles - Bodybuilding & Powerlifting.

What is the target for Bodybuilders - SIZE AND AESTHETIC. For Powerlifters target is - STRENGTH. So, Powerbuilding training style is for those for want more strength and want to look big and have aesthetic physique. Powerbuilders are beasts, strong and big guys with a respected aesthetic look. 

Powerbuilding workout is consisted of, as you can guess by now, mix of Bodybuilding and Powerlifting workout routines. This training program is great for those who want to gain muscle mass fast and get more stronger.


1 Day - Back and Biceps

Deadlift, 3-6 reps, 6 sets
Bent Over Row, 8-12 reps, 4 sets
Pulldown on Lat Machine, 10-12 reps, 3 sets
Cable Row, 12 reps, 2 sets
Hammer Curls, 12 reps, 2 sets

2 Day - Chest, Shoulders and Triceps

Bench Press, 3 - 6 reps, 5 sets
Incline Dumbbell Press, 8 - 12 reps, 3 sets
Pec Deck, 12 reps, 2 sets
Military Press, 8 - 12 reps, 3 sets
Lateral Raises, 12 reps, 2 sets
Skull Crushers, 12 reps, 3 sets
Dips, 12 reps, 2 sets

3 Day - Legs and Calves

Squats, 3 - 6 reps, 6 sets
Leg Press, 12 reps, 3 sets
Hack Squat, 12 reps, 3 sets
Leg Curls, 15 reps, 2 sets
Leg Extensions, 15 reps, 2 sets
Lunges, 20 reps, 2 sets

And that is it, 3 training days for a week with at least one rest day between them. This workout program is very similar to standard bodybuilding workout programs for hypertrophy with some differences. You start your workout with main compound exercises for that muscle groups you are training, like Bench Press for Chest, Shoulders and Triceps, and you perform it with a low number of reps and higher number of sets than it is usual in Bodybuilding workout programs.

1 comment:

  1. Powerbuilding is a blend of two training styles - Bodybuilding & Powerlifting.find more