What happens when you take a workout methodology that is used to get you ripped then add in linear progression principles used on 3 compound lifts. You get really strong and jacked!
Powerbuilding Basics
Powerbuilding starts with the 3 powerlifting movements: squat, bench, and deadlift then we sprinkle in bodybuilding hypertrophy training for our accessories (hammy curls, pec flys, barbell curls, chest supported rows, things of that nature) to pack on more muscle size. The two blend perfect together because we are working on getting strong all while adding muscle which gives us the ability to add more strength.
One Day Example
Day One: Squat/Lower Body Hypertrophy
Back Squat 5 x 5
Banded Sissy Squat 3 x 15
super set
Dumbbell Split Squat 3 x 8-12ea
Banded Hammy Curl 3 x 20
super set
Dumbbell RDL 3 x 8-12
5 min AMRAP: 30 seconds ea. movement
Plank
V-up
Hanging Leg Raise
Day 2 we would focus on bench press as the compound movement and fill in shoulders, tri's, and bi's for the bodybuilding accessories.
Day 3 would be deadlifting plus back and more abs.
Linear Progression
Since we want to get stronger in our compound lifts it's important to follow a progressive program ie. increase intensity relative to your 1RM while decreasing volume. Wendler's 5/3/1 is a great place to start! With our bodybuilding accessories try to match similar muscle groups to that days compound lift. Simple enough! Have fun getting strong AF while sculpting that fine physique 💪😎
PS...Still confused but want to give it a try? Shoot us a message and lets put together an online program built around your goals!
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