Get Powerbuilding Split

For example, a beginner programme might only be 1 workout or 1 week long, but you might be able to successfully get stronger using that programme for six months. Whereas an advanced programme might be set up to be 8, 12 or even 16 weeks long.

The biggest benefit of powerbuilding programs is their ability to target strength, power, and aesthetic goals at the same time. Not only will this help you put on a bit more muscle or add some strength, but combining your training creates a synergistic effect.

How to Create a Powerbuilding Training Routine WorkoutWeeks 1 to 4Weeks 5 to 8Weighted Pull-Up3 sets of 6-8 reps4 sets of 5-6 repsStanding Military Press3 sets of 6 reps4 sets of 4 repsDecline Dumbbell Bench Press3 sets of 6-8 reps3 sets of 8-10 repsAlternating Dumbbell Curls3 sets of 10 reps4 sets of 8-10 reps44 more rows

In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute).

Listed below is the basic training split for a five-day-per-week powerbuilding program: Day 1: Upper-Body Power Day. Day 2: Lower-Body Power Day. Day 3: Rest Day. Day 4: Chest, Shoulders, and Triceps Hypertrophy Day. Day 5: Lower-Body Hypertrophy Day. Day 6: Back and Biceps Hypertrophy Day. Day 7: Rest Day.

5/3/1 Progression Each week, you lift a heavier weight for fewer reps in your main lifts. So in week 1, you use sets of 5 reps, in week 2 you lift sets of 3 reps, and in week 3 you use 5's and 3's to build towards a heavy single. All of which combined give the programme its name - 5/3/1.

The 5, 3, 2 Strength Program forces your muscles to adapt to the progressively heavier weight by getting stronger: much stronger. It essentially follows a linear periodized scheme where over time the weighs get heavier and heavier and the reps get lower and lower.