When you first started lifting with barbells, you trained with the idea of becoming both big and strong, as if the two words were synonymous. And for those first few months, they were! You saw significant increases in both your size and strength, regardless of what rep range you worked in.

But eventually your progress stalled, and you responded by getting specific. You committed to training for either strength or size. It's understandable; today, most training advice online and in magazines is skewed toward either strength or size. Go meet with a trainer, and they'll ask you which one you want to focus on and work from there. You'll rarely see a strategy that aims to develop both. But here's one, which I call "powerbuilding."



That term has been used by other coaches before, but this particular version is my own. I created this plan to help develop collegiate and professional football linemen and linebackers throughout my coaching career. Powerbuilding training has given my front seven guys the armor they need to survive a season's worth of violent collisions, while also gaining the strength necessary for delivering punishing blows.

They also experienced a killer side effect: They got lean and huge. In short, they looked and performed like monsters. If you want to do the same, it's time to add some power to your building routine.

Sumo Deadlift

What Is Powerbuilding?

Powerbuilding is the simple but dramatically effective combination of the lifting styles specific to powerlifting and bodybuilding. Let's run through two quick definitions of each.

Powerlifting

A simple definition of powerlifting is the use of high muscle tension to successfully transport a heavy load. More specifically, the focus is usually on measuring your bodily output during three compound lifts: the squat, bench press, and deadlift. Train to maximize one-rep performance in these three big lifts, and brutal strength is yours.

Bodybuilding

Let's also condense bodybuilding into a single, simple sentence: getting as big and lean as possible while maintaining bodily symmetry. That's fair. Aesthetics rule the roost here. Lifting rep ranges are in the moderate-to-high range—usually at least 8—but possibly up to 15 or more. Conditioning and diet strategies mitigate fat gain and carve out a statuesque physique.

Why Combine Them?

Traditional training periodization models imply that low-rep and high-rep training can't cohabitate a single training block. But in actuality, successfully squatting or deadlifting with a wheel-packed bar creates an internal environment that's advantageous for hypertrophy. The nervous and endocrine systems become electrochemical muscle-building catalysts, increasing the amount of stress the body accommodates during subsequent high-rep bodybuilding training.

Many lifters attempt to have it all by focusing on maximal strength development early in the year, while transitioning to hypertrophy training as the year progresses. This certainly works, but intermediate to advanced lifters benefit greatly from concurrent size and strength stimuli to optimize growth. Otherwise, strength gains fade as the training year progresses.



Nodding your head in agreement? Then you're ready for the program.

"Intermediate to advanced lifters benefit greatly from concurrent size and strength stimuli to optimize growth."

Powerbuilding The Program

In this 8-week program, you'll work through two progressive four-day training splits. Each has two upper-body days and two lower-body days. Throughout the first four-week phase, the first and second training sessions are strength days designed to elicit maximal muscle tension and force in the lower and upper body. The second and fourth sessions employ unique volume-building to maximize muscle building.

The second four weeks revolve around a four-day combined powerbuilding split. This progression prioritizes a solid strength base before continuing into the higher total volume of the combined powerbuilding split. You get strong, and then you get big.

Notes

  • Workouts don't include warm-up sets. Do as many as you need, but never take warm-ups to muscle failure.
  • The workouts require you to use a weight that corresponds to your 5RM and 15RM when using cluster and rest-pause techniques. Your 5RM is a weight that you can lift for five and only five reps. If you can do more reps, it's too light, and it's not your 5RM. Getting the right weight here is important.
  • On Workouts 3 and 4 (high volume), feel free to mix and match the high-volume training as you like. For example, you could follow a descending-rep scheme (12, 10, 10, 8) in place of one or the other techniques such as cluster or rest-pause.
  • In Phase 2, you can also substitute rest-pause for one of the other high-volume rep schemes. Don't feel like you need to follow this program to the letter.

Phase 1. Prioritizing Strength (First 4 Weeks)

Workout 1: High Intensity For Lower Body
1
Barbell Deadlift
5 sets, 2 reps (rest 3 minutes)
+ 4 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 2: High Intensity For Upper Body
1
Superset
+ 2 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 3: High Volume For Lower Body
1
Superset
Barbell Squat
Note: Using your 5RM, perform 2 reps, then wait 20 seconds, do 2 more reps, and repeat until you've performed 8 total reps. That equals one set. Go right into the next exercise.
4 sets, 8 reps (cluster set)
+ 4 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 4: High Volume For Upper Body
1
Superset
Barbell Bench Press - Medium Grip
Note: Using your 5RM, perform 2 reps, then wait 20 seconds, do 2 more reps, and repeat until you've performed 8 total reps. That equals one set. Go right into the next exercise.
4 sets, 8 reps
+ 7 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Phase 2. Combined Powerbuilding Workouts (Second 4 Weeks)

Workout 1: Upper Body (Bench Press Focus)
1
Superset
+ 5 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 2: Lower Body (Squat Focus)
1
Barbell Squat
5 sets, 3 reps (rest 3 minutes)
+ 6 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 3: Upper Body (Military Press Focus)
1
Superset
Military press
5 sets, 3 reps
+ 5 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Workout 4: Lower Body (Deadlift Focus)
1
Barbell Deadlift
5 sets, 3 reps (rest 3 minutes)
+ 6 more exercises

BodyFit

$12.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home
  • Access to Workout Plans
  • Access to Bodyfit App
  • Store Discounts

What comes with BodyFit?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

About the Author

Todd Bumgardner

Todd Bumgardner, MS, CSCS, is a strength coach, nutrition coach, and manual therapist in the new York City area.

View all articles by this author

You May Like