Powerbuilding Beginner Hybrid
An entry-level powerbuilding program focusing on building strength in main lifts and adding muscle with hypertrophy accessory work.
4 days a week · 10 weeks · Beginner · day 1 free, the rest with Pro
Day 1 - Squat Focus — Heavy squats and quad/glute accessory
- Barbell Squats: 3 × 5, rest 150s
- Leg Press: 3 × 8-12, rest 90s
- Romanian Deadlifts (Dumbbell): 3 × 10-15, rest 90s
- Leg Extensions: 3 × 12-15, rest 1 min
- Plank: 3 × 45 seconds, rest 1 min
Day 2 - Bench Focus — Heavy bench and chest/triceps accessory
5 exercises (Pro).
Day 3 - Rest — Recovery
Rest day.
Day 4 - Deadlift Focus — Heavy deadlifts and back/biceps accessory
5 exercises (Pro).
Day 5 - Full Body (Light) — Recap and higher rep work
5 exercises (Pro).
Run day 1 with no account