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Muscle and Brawn Powerbuilding Routine
Workout Overview
Week 1
Day 1: Squat/Deadlift Day | Day 2: Shoulders/Biceps | Day 3: Rest | Day 4: Back/Traps | Day 5: Squat/Deadlift Day | Day 6: Chest/Triceps | Day 7: Rest |
Next Week
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Deadlift | 5 sets | 3 reps | 60s | 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) ▶ | 3 sets | 6 - 8 reps | 60s | |
3. Dumbbell Side Bend ▶ | 3 sets | 8 - 10 reps | 60s | Substitute this exercise with any ab workout every 4 days with a rep range of 10-20 |
Shoulders/Biceps
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
1. Seated Dumbbell Shoulder Press ▶ | 4 sets | 6 - 8 reps | 60s | 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 ▶ | 3 sets | 8 reps | 60s | |
| 3. Standing Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 60s | Substitutions: Barbell Curls or Preacher Curls. Stick with one exercise, or alternate between workouts. |
Back/Traps
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 4 sets | 8 reps | 60s | Substitution: Dumbbell Row. Stick with one exercise, or alternate every workout. |
| 2. Pull-up | 4 sets | 8 reps | 60s | Substitution: T-bars Rows, or Heavy Low Pulley Rows. Stick with one exercise, or alternate every workout. |
| 3. Barbell Shrug | 2 sets | 6 - 8 reps | 60s | *Power |
Squat/Deadlift Day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Squat | 4 sets | 6 - 8 reps | 60s | |
| 2. Romanian Deadlift | 3 sets | 6 - 8 reps | 60s | |
| 3. Dumbbell Side Bend▶ | 3 sets | 8 - 10 reps | 60s | 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 6 reps | 60s | |
2. Dumbbell Bench Press ▶ | 3 sets | 8 reps | 60s | Substitution: Slight Incline Barbell Press. Stick with one exercise, or alternate every workout. |
3. Tricep Dips ▶ | 3 sets | 8 reps | 60s | 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Seated Barbell Military Press | 4 sets | 6 - 8 reps | 60s | 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▶ | 3 sets | 8 reps | 60s | |
| 3. Standing Dumbbell Biceps Curl | 3 sets | 8 - 10 reps | 60s | Substitution: Barbell Curl or Preacher Curls. Stick with one exercise, or alternate between workouts. |
Squat/Deadlift Day
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Box Squat | 4 sets | 6 - 8 reps | 60s | |
| 2. Barbell Good-morning | 3 sets | 6 - 8 reps | 60s | |
| 3. Dumbbell Side Bend▶ | 3 sets | 8 - 10 reps | 60s | 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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Bent Over Barbell Row | 4 sets | 8 reps | 60s | Substitution: Dumbbell Bent-over Row. Stick with one exercise, or alternate every workout. |
| 2. Pull-up | 4 sets | 8 reps | 60s | Substitutions: T-bars Rows, or Heavy Low Pulley Rows. Stick with one exercise, or alternate every workout. |
| 3. Barbell Shrug | 2 sets | 6 - 8 reps | 60s | *Power |
Chest/Triceps
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Barbell Bench Press | 4 sets | 6 reps | 60s | |
| 2. Dumbbell Bench Press▶ | 3 sets | 8 reps | 60s | Substitution: Slight Incline Barbell Bench. Stick with one exercise, or alternate every workout. |
| 3. Tricep Dips▶ | 3 sets | 8 reps | 60s | 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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