Free program

Powerbuilding

Get strong and look like it: two heavy power days built around the squat, bench, deadlift and overhead press, then two hypertrophy days that pile volume on the same muscles. The bridge between pure strength programs like 5×5 and pure bodybuilding splits.

Days / week4LevelIntermediateGoalStrength + sizeSession~75 min

Day 1 — upper power

Exercise
Sets × RepsRest
4 × 3–53–4 min
4 × 5–82–3 min
3 × 5–82–3 min
Lat Pulldown (Cable)or weighted Pull Up
3 × 6–102 min
3 × 6–102 min
3 × 6–1090 s

Day 2 — lower power

Exercise
Sets × RepsRest
4 × 3–53–4 min
3 × 3–53–4 min
3 × 8–102 min
3 × 8–1290 s
4 × 6–1090 s

Day 3 — upper hypertrophy

Exercise
Sets × RepsRest
4 × 8–122 min
4 × 8–1290 s
3 × 8–122 min
3 × 12–1560–90 s
3 × 12–1560–90 s
3 × 10–1560 s
3 × 10–1560 s

Day 4 — lower hypertrophy

Exercise
Sets × RepsRest
3 × 8–102–3 min
3 × 8–122–3 min
3 × 10–12 / leg2 min
3 × 12–1590 s
4 × 12–2060 s
3 × 10–1560 s

Progression

On power days, add weight once you hit the top of the range (5 reps on bench and squat work sets) on every set — +2.5 kg / 5 lb upper, +5 kg / 10 lb lower. When you stall, drop 10% and build back up in slightly bigger jumps. Hypertrophy days run on double progression: reach the top of the rep range, then add load. Track your estimated 1RM in FYL — or with the 1RM calculator — and expect it to climb steadily for months.

Substitutions

The four main lifts are the program — substitute them only if a movement genuinely does not suit your build (trap-bar deadlift for conventional, for instance). Accessories are free to rotate: the exercise directory lists options per muscle.

FAQ

What is powerbuilding?

A style of training that chases powerlifting strength and bodybuilding size at once: heavy low-rep work on the squat, bench, deadlift and press, followed by higher-rep accessory volume for muscle growth.

Powerbuilding or 5x5 — which should I run?

If you are new to barbells, run 5x5 first; its session-to-session progression is faster while it lasts. Move to powerbuilding once 5x5 stalls, or if physique goals matter as much as the numbers on the bar.

Can a beginner run this program?

Yes — the structure is safe for anyone. Beginners should just progress faster: add weight to the main lifts every session while you can, not weekly, and keep two reps in reserve on accessories while you learn them.

Build it in FYL in one tap

Recreate this program as a routine in FYL and every session logs itself against it — sets, PRs, estimated 1RM and weekly volume per muscle. Free on iOS, or build it on the web.

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