gym program
Powerbuilding 4-Day
Overview
Powerbuilding marries the heavy compound work of powerlifting with the isolation volume of bodybuilding. Each session starts with a main strength movement (squat, bench, deadlift, or overhead press) performed at high intensity with low reps, then transitions into bodybuilding-style accessory work with moderate loads and higher reps. The result is a lifter who is both strong and well-developed.
This is an advanced programme — you should be comfortably squatting 1.5× bodyweight, benching 1× bodyweight, and deadlifting 2× bodyweight before starting. Sub-maximal strength work combined with high accessory volume means technique must be bulletproof.
Schedule
| Day | Session |
|---|---|
| Monday | Squat-Based |
| Tuesday | Bench-Based |
| Thursday | Deadlift-Based |
| Friday | Press-Based |
| Wednesday / Saturday / Sunday | Rest |
Warm-Up Protocol
Extensive warm-up on all strength days: 10 minutes cardio, mobility work specific to the main lift, then 5 progressively heavier warm-up sets (40%, 55%, 70%, 80%, 90% of working weight) before the main sets. Never rush into heavy compound work.
Week 1–4: Phase 1 (85% Intensity)
Day 1: Squat-Based
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Back Squat (85% 1RM) | 5 | 3 | 180s |
| Pause Squat (70%) | 3 | 4 | 120s |
| Leg Press | 4 | 10–12 | 60s |
| Romanian Deadlift | 3 | 10–12 | 60s |
| Leg Curl | 4 | 12–15 | 60s |
| Leg Extension | 3 | 12–15 | 60s |
| Calf Raises | 4 | 15–20 | 45s |
Day 2: Bench-Based
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Competition Bench Press (85% 1RM) | 5 | 3 | 180s |
| Paused Bench Press (70%) | 3 | 5 | 120s |
| Incline Dumbbell Press | 4 | 10–12 | 60s |
| Weighted Dips | 3 | 8–10 | 90s |
| Cable Fly | 3 | 12–15 | 45s |
| Skull Crushers | 4 | 10–12 | 60s |
| Overhead Tricep Extension | 3 | 12–15 | 45s |
Day 3: Deadlift-Based
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Conventional Deadlift (85% 1RM) | 5 | 2 | 180s |
| Deficit Deadlift (70%) | 3 | 4 | 120s |
| Barbell Row | 4 | 6–8 | 90s |
| Weighted Pull-Ups | 4 | 6–8 | 90s |
| Lat Pulldown | 3 | 10–12 | 60s |
| Face Pulls | 3 | 20 | 45s |
| Barbell Curl | 3 | 10–12 | 60s |
Day 4: Press-Based
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Overhead Press (85% 1RM) | 5 | 3 | 180s |
| Push Press (70%) | 3 | 5 | 90s |
| Lateral Raises | 5 | 15–20 | 45s |
| Rear Delt Fly | 4 | 15–20 | 45s |
| Hammer Curls | 4 | 10–12 | 60s |
| Cable Curl | 3 | 12–15 | 45s |
| Ab Wheel Rollouts | 3 | 10–12 | 60s |
Week 5–8: Phase 2 (90% Intensity + Volume)
Drop main lift sets from 5 to 4 but increase working percentage to 90% 1RM (3 reps). Add one set to your primary accessory exercise on each day. In week 8, perform a single all-out max set on your main lift to test new 1RM.
Progression
Track main lift percentages precisely — use a 1RM calculator to set your working weights. Accessory movements use double progression. Aim to increase your 1RM on each main lift by 2.5–5 kg over the 8 weeks.
Adjustable Dumbbells
One pair replaces an entire rack. Essential for home training.
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Cutting Modifications
Powerbuilding on a cut requires careful management. Maintain the strength work at full intensity — this is non-negotiable for preserving strength. Reduce accessory volume to 3 sets from 4 on hypertrophy exercises. Add 10–15 seconds to rest periods if needed — being rested for your strength sets matters more than session density. Expect some strength regression on a significant deficit; 3–5% is normal and will return when you return to maintenance.
Pro Tip
Never test your true 1RM when in a calorie deficit. Save testing for when you're eating at maintenance or in a slight surplus. On a cut, work to percentages based on your last known 1RM.