Strength Hybrid Powerbuilding Intermediate
An intermediate 5-day powerbuilding split that prioritizes strength on main lifts with ample hypertrophy work.
4 days a week · 12 weeks · Intermediate · day 1 free, the rest with Pro
Day 1 - Squat & Bench Focus — Heavy Squats, Bench, and accessory work
- Barbell Squats: 4 × 5, rest 3 min
- Barbell Bench Press: 4 × 5, rest 3 min
- Romanian Deadlifts (RDLs): 3 × 8-12, rest 2 min
- Dumbbell Incline Press: 3 × 10-15, rest 90s
- Leg Extensions: 3 × 12-15, rest 1 min
Day 2 - Deadlift & Back Focus — Heavy Deadlifts, Back thickness & width
5 exercises (Pro).
Day 3 - Rest/Active Recovery — Recovery and light mobility
Rest day.
Day 4 - Overhead Press & Arms — Shoulder strength, arm hypertrophy
5 exercises (Pro).
Day 5 - Light Squat & Accessory — Lower body volume & core
5 exercises (Pro).
Run day 1 with no account