Lift heavy.
Build muscle.
Free powerbuilding programs that pair a heavy top set with real muscle work.
Powerbuilding programs
Powerbuilding programs
9 programs
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Strength and size together
See where the heavy lifts and the pump work land across your whole week.
Open this programDAY 1 - MON - Squat
- Back Squat4×8 · 67.5%
- Front Squat3×8 · RPE 7
- Leg Extension3×15 · RPE 7
- Seated Leg Curl3×12 · RPE 7
- Standing Calf Raise3×15 · RPE 7
DAY 2 - TUE - Bench
- Bench Press4×8 · 67.5%
- Incline Dumbbell Press4×12 · RPE 7
- Cable Fly3×15 · RPE 7
- Dumbbell Lateral Raise3×15 · RPE 7
- Cable Triceps Pushdown3×12 · RPE 7
DAY 3 - WED - Deadlift and Back
- Deadlift3×6 · 70%
- Weighted Pull-Up4×8 · RPE 7
- Barbell Row4×10 · RPE 7
- Rear Delt Fly3×15 · RPE 7
- Hammer Curl3×12 · RPE 7
DAY 5 - FRI - Upper Volume
- Close-Grip Bench Press4×8 · RPE 7
- Overhead Press3×10 · RPE 7
- Chest-Supported Dumbbell Row4×12 · RPE 7
- Lat Pulldown3×12 · RPE 7
- EZ-Bar Curl3×12 · RPE 7
- Skull Crusher3×12 · RPE 7
DAY 6 - SAT - Lower Volume
- Paused Back Squat3×6 · RPE 7
- Romanian Deadlift3×10 · RPE 7
- Leg Press3×15 · RPE 7
- Lying Leg Curl3×12 · RPE 7
- Hanging Leg Raise3×10 · RPE 7
Top set, then volume
One heavy set, back-offs, then bodybuilding work.
Two goals, one plan
Main lifts and accessories each get their own targets.
Four to twelve weeks
Short blocks or a full cycle, three to five days.
What the research says
A 2026 set of meta-regressions pooled 67 studies and 2,058 participants, 79.1% of them male. Source
A meta-analysis of 15 studies found that each extra weekly set raised muscle gain by about 0.37%. Source
A meta-analysis compared low-load training (60% of 1RM or less) with high-load training (65% of 1RM or more). Source
From What Is Powerbuilding? How to Train for Size and Strength
Guides
All guides5 min read
Best Powerbuilding Split: 4-Day and 5-Day Weekly Plans
Compare the best powerbuilding splits for 4 and 5 training days. See sample weeks for squat, bench and deadlift plus the hypertrophy work around them.
4 min read
How Many Sets per Week for Powerbuilding?
How many weekly sets each muscle needs on a powerbuilding program, how to count main lifts against them, and a sample week that balances strength and size.
5 min read
What Is Powerbuilding? How to Train for Size and Strength
Powerbuilding blends heavy squat, bench and deadlift work with bodybuilding volume. Learn how it works, what the research says, and how to set up a week.
"Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups based on personal preference."
Schoenfeld BJ, Grgic J, Krieger J, Journal of Sports Sciences, 2019. PubMed 30558493