What is Powerbuilding?
For those that didn't hear of it, powerbuilding is a combination of powerlifting and bodybuilding. The goal of powerbuilders is that get muscle size and strength to maximum. Powerbuilding routine is a mix of hypertrophy and strength training and focus is on heavy compound movements and weight progression.
That all means that by following Powerbuilding Workout Routine means that your goal is to get very muscular and well-shaped body with the brutal strength that is matching your muscle mass size. If that is what you are looking for, then carry on with reading this article.
Generally, Bodybuilders are known for moderate weights lifting and Powerlifters are known as heavy weights lifters. Heavy lifting induces myofibrillar hypertrophy and moderate lifting induces sarcoplasmic hypertrophy, and we will not go so deep right now about what that all means but with the combination of both heavy and moderate lifting, you can boost your muscle growth as seen in Bodybuilders and Powerlifters at the same time.
Because the Powerbuilding is mostly focusing on Big 3 lifts that are Squats, Deadlifts and Bench Press this training routine will be 3 days split:
Day 1 - Squat Day
Back Barbell Squat - 6 sets x 3 reps
Leg Press - 5 sets x 10 reps
Leg Extension - 4 sets x 12 reps
Day 2 - Bench Press Day
Bench Press - 5 sets x 4 reps
Incline Dumbbell Press - 5 sets x 10 reps
Dumbbell Flye - 4 sets x 12 reps
Day 3 - Deadlift Day
Deadlift - 6 sets x 3 reps
Bent-over Row - 5 sets x 10 reps
Pulldown - 4 sets x 12 reps
That is it, three exercises on all three training days, similar to Push/Pull/Legs Workout Program but with less number of exercises. The focus is on starting workouts with heavy lifts as the first exercises and last two exercises are moderate lifts with the higher number of reps.
