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Muscle and Brawn Powerbuilding Routine

By Steve Shaw

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

29 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

This routine is detailed below. It should only be performed by those who have at least 6 months experience with squats and deadlift. The intensity of this program can lead to overtraining. Overtrainin

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Equipment

Barbell, Box, Dips Bar, Dumbbell, Pull up bar

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

29 minutes

Genders

Female, Male

Days per week

5 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Gain Strength (Female | Male)
Powerbuilding (Female | Male)
Description

This routine is detailed below. It should only be performed by those who have at least 6 months experience with squats and deadlift. The intensity of this program can lead to overtraining. Overtrainin

Show More

Equipment

Barbell, Box, Dips Bar, Dumbbell, Pull up bar

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Week 1

Heavier Volume Addendum. If after several 12 day cycles you feel that your body is handling the routine, you can up the volume slightly by a couple of sets. Under no circumstances do I recommend training for more than 1 hour. A maximum of 12 sets per workout is enough. If you want to add more sets, on chest, shoulder and back day, add another heavy compound movement. Do not add more shrug sets on back day, as your traps get hammered enough during this routine. A good additional shoulder exercises is DB Arnold presses.

On squat day, add a couple more sets of squats or Romanian deadlifts. Glute/ham raises are also recommended if you have access to that piece of equipment.

Conclusion. It is easy to get confused in the vast sea of powerlifting and bodybuilding routines. A powerbuilding simplifies your training, allowing you to train more efficiently, more effectively, and with a quicker pace. Powerbuilding also helps you achieve your goals of looking muscular and strong without having to weigh chicken breasts every evening.

Squat/Deadlift Day

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ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets3 reps60s
Higher rep sets with heavy deadlifts are not recommended. The more reps you do, the worse your form becomes. Stick with 3 reps per set.
2. Front Squat (weightlifting style)
Front Squat (weightlifting style)
3 sets6 - 8 reps60s
3. Dumbbell Side Bend
Dumbbell Side Bend
3 sets8 - 10 reps60s
Substitute this exercise with any ab workout every 4 days with a rep range of 10-20

Shoulders/Biceps

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ExerciseSetsRepsRestNotes
1. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4 sets6 - 8 reps60s
You can substitute this exercise with Barbell Shoulder Press and stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
2. Upright Barbell Row
Upright Barbell Row
3 sets8 reps60s
3. Standing Dumbbell Biceps Curl3 sets8 - 10 reps60s
Substitutions: Barbell Curls or Preacher Curls. Stick with one exercise, or alternate between workouts.

Back/Traps

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ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets8 reps60s
Substitution: Dumbbell Row. Stick with one exercise, or alternate every workout.
2. Pull-up4 sets8 reps60s
Substitution: T-bars Rows, or Heavy Low Pulley Rows. Stick with one exercise, or alternate every workout.
3. Barbell Shrug2 sets6 - 8 reps60s
*Power

Squat/Deadlift Day

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ExerciseSetsRepsRestNotes
1. Barbell Squat4 sets6 - 8 reps60s
2. Romanian Deadlift3 sets6 - 8 reps60s
3. Dumbbell Side Bend
Dumbbell Side Bend
3 sets8 - 10 reps60s
Substitution: Any Ab exercise. Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20

Chest/Triceps

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets6 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets8 reps60s
Substitution: Slight Incline Barbell Press. Stick with one exercise, or alternate every workout.
3. Tricep Dips
Tricep Dips
3 sets8 reps60s
Substitution: Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Close grip Bench Presses. Stick with one exercise, or alternate every workout.

Week 2


Shoulders/Biceps

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ExerciseSetsRepsRestNotes
1. Seated Barbell Military Press4 sets6 - 8 reps60s
Substitution: Dumbbell Shoulder Press. You can stick with one of these movements, or alternate between them. Make sure you are pressing with solid back support.
2. Upright Barbell Row
Upright Barbell Row
3 sets8 reps60s
3. Standing Dumbbell Biceps Curl3 sets8 - 10 reps60s
Substitution: Barbell Curl or Preacher Curls. Stick with one exercise, or alternate between workouts.

Squat/Deadlift Day

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ExerciseSetsRepsRestNotes
1. Box Squat4 sets6 - 8 reps60s
2. Barbell Good-morning3 sets6 - 8 reps60s
3. Dumbbell Side Bend
Dumbbell Side Bend
3 sets8 - 10 reps60s
Substitution: Any Ab exercise.Alternate between Ab work and side bends every 4 days. Rep range for Abs can be between 10-20.

Back/Traps

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ExerciseSetsRepsRestNotes
1. Bent Over Barbell Row4 sets8 reps60s
Substitution: Dumbbell Bent-over Row. Stick with one exercise, or alternate every workout.
2. Pull-up4 sets8 reps60s
Substitutions: T-bars Rows, or Heavy Low Pulley Rows. Stick with one exercise, or alternate every workout.
3. Barbell Shrug2 sets6 - 8 reps60s
*Power

Chest/Triceps

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ExerciseSetsRepsRestNotes
1. Barbell Bench Press4 sets6 reps60s
2. Dumbbell Bench Press
Dumbbell Bench Press
3 sets8 reps60s
Substitution: Slight Incline Barbell Bench. Stick with one exercise, or alternate every workout.
3. Tricep Dips
Tricep Dips
3 sets8 reps60s
Substitution: Seated Overhead Tricep Extensions (DB or BB), Skullcrushers, or Close grip Bench Presses. Stick with one exercise, or alternate every workout.

Date Created: 8/24/20, 4:29 AM


Last Updated: 9/12/20, 9:38 PM

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