When lifting weights, people seem to train for either size or strength. They want to be either a bodybuilder or a powerlifter. My big question is, โWhy not be both?โ
Having either muscular strength or muscular size is impressive, trust me. But if you want to be as dangerous as you look, why not train in both styles?
Thatโs the purpose of โpowerbuilding.โ
So what is powerbuilding? Powerbuilding is a type of training that blends both powerlifting and bodybuilding principles. Training begins with one of the big three powerlifting movements (the squat, bench press, or deadlift), followed by high-rep training that is dominant in bodybuilding. The purpose is to build both size and strength equally.
For those who are unsure how to incorporate powerbuilding into their routines, I compiled a list of the 11 best powerbuilding programs:
- Juggernaut AI Powerbuilding App – Best Overall Powerbuilding Program
- Jeff Nippardโs Powerbuilding Phase 3.0 – Runner-Up
- Ben Pollack Peak Human Performance 12-Week Program – Best Advanced Powerbuilding Program
- Kizen 16-Week Program – Best Intermediate Powerbuilding Program
- Unity 9-Week Powerbuilding Program – Best for Advanced Lifters Seeking High-Volume Training
- Jailhouse Strong: Powerbuilding Cluster Sets – Best for Advanced Lifters Seeking Massive Strength
- โPHULโ (Power Hypertrophy Upper and Lower) – Best Budget Program
- Kizen 4-Week Program – Best for Beginners
- โPHATโ (Power Hypertrophy Adaptation Program) – Best for Advanced LIfters Seeking a 5-Day Split
- Brogains 12-Week Program – Best for Training Weak Points
- Redditโs 6-Day PPL Powerbuilding Program – Best for Lifters Seeking a 6-Day Split
If you have reached a plateau and need guidance, this article is for you! Not knowing about powerbuilding could be why you lack growth and can't lift your very best!
In this article, I will provide you with the top 11 powerbuilding programs on the market. I will also talk about the history of powerbuilding, the purpose of powerbuilding, and how the structure of a powerbuilding program can help you build massive size and strength.
Letโs get to it!
Table of Contents
Featured Programs
- Juggernaut AI Powerbuilding App – Best Overall
- Jeff Nippardโs Powerbuilding Phase 3.0 – Runner-Up
- โPHULโ (Power Hypertrophy Upper and Lower) – Best Budget Program
What Is Powerbuilding?
Powerbuilding is a blend of powerlifting and bodybuilding concepts for growing in size and strength. The idea of powerbuilding has existed for a long time, even when it wasnโt termed โpowerbuilding.โ It all started with one of the most iconic figures in strength โ Arnold Schwarzenneger.
On many occasions, Arnold has attributed his success in bodybuilding to his history with powerlifting. If you didnโt know, Arnold had an impressive 525-pound bench press. He competed in powerlifting before his bodybuilding career, arguably attributing to his success of being Mr. Olympia and the superstar he is today!
History of Powerbuilding
Arnold is known as one of the greatest bodybuilders of all time. He won the Mr. Olympia title seven times in his career, a huge accomplishment. After Arnold, the bodybuilding world took on another iconic figure who would win even more titles โ Ronnie Coleman.
Ronnie Coleman is the eight-time Mr. Olympia champion. He won these eight titles consecutively, meaning he ruled the world of bodybuilding for practically a decade!
But why are we bringing up both Ronnie Coleman and Arnold Schwarzenegger?
Their successes in bodybuilding stemmed from the use of heavy weights, a concept that comes from the principles of powerlifting.
Purpose of Powerbuilding
If you watch footage of Arnold and Ronnie, youโll see that both athletes loved to lift heavy weights. Ronnie Coleman is well known for squatting 800 pounds once and twice! These two athletes have an interesting past with powerlifting, as both began their bodybuilding journeys by being previous powerlifters.
Powerlifting is a great sport to teach athletes about the big three movements โ squat, bench, and deadlift. These three movements build all aspects of your anatomy, making them key movements for any program. But once you stack powerlifting concepts with bodybuilding concepts, you begin to promote gains in both strength and size.
Thatโs what Arnold and Ronnie wanted. They wanted the biggest and strongest bodies on stage. This blend of powerlifting and bodybuilding proved to work, as Arnold and Ronnie went on to win a combined total of fifteen Mr. Olympia titles!
Due to Arnoldโs and Ronnieโs impacts on the fitness industry, more and more athletes started to embrace the powerbuilding concepts of training. It is proven through research that if you can blend both principles of strength and size, you will benefit much more than if you were to follow one concept alone.
As you continue to read this article, you will learn more about the current powerbuilding programs offered, what they consist of, and how to properly engage in the principles of powerbuilding.
11 Best Powerbuilding Programs
This, to me, is a list of the strongest powerbuilding programs offered currently. The prices vary, but the best programs will come at a cost if you look closely. Some programs come as a digital PDF, a spreadsheet, or even a course with exercise guides and feedback.
Program | Level | Days Per Week | Workout Duration | Price | Overview |
---|---|---|---|---|---|
Juggernaut AI Powerbuilding App - Best Overall Powerbuilding Program | Intermediate | 4-5 days
| 1-2 hours | $$ |
|
Jeff Nippardโs Powerbuilding Phase 3.0 - Runner-Up | Intermediate | 4-5 days
| 1 hour | $$ |
|
Ben Pollack Peak Human Performance 12-Week Program - Best Advanced Powerbuilding Program | Advanced | 4 days
| 1-2 hours | $ |
|
Kizen 16-Week Program - Best Intermediate Powerbuilding Program | Intermediate | 6 days
| 1 hour | $$$ |
|
Unity 9-Week Powerbuilding Program - Best for Advanced Lifters Seeking High-Volume Training | Advanced | 5 days
| 2 hours | $$$ |
|
Jailhouse Strong: Powerbuilding Cluster Sets - Best for Advanced Lifters Seeking Massive Strength | Advanced | 4 days
| 1.5-2 hours | $ |
|
โPHULโ (Power Hypertrophy Upper and Lower) - Best Budget Program | Beginner | 4 days
| 1 hour | Free |
|
Kizen 4-Week Program - Best for Beginners | Beginner | 6 days
| 1 hour | Free |
|
โPHATโ (Power Hypertrophy Adaptation Program) - Best for Advanced LIfters Seeking a 5-Day Split | Advanced | 5 days
| 1-2 hours | Free |
|
Brogains 12-Week Program - Best for Training Weak Points | Intermediate | 4 days
| 1-2 hours | Free |
|
Redditโs 6-Day PPL Powerbuilding Program - Best for Lifters Seeking a 6-Day Split | Beginner to Intermediate | 6 days
| 1 hour | Free |
|
1. Juggernaut AI Powerbuilding Program – Best Overall
Rating: 5/5
Program Overview
- 4-5 days per week
- 1 to 2-hour workouts
- A customizable program
- Built as an app
- Intuitive and builds a program based on your needs
Pros
- Mobile app that offers โcustomizableโ programming
- Interactive programming
- Resources and guides for performance
- Intuitively creates programs based on your individual needs and preferences
Cons
- Monthly fee for continued services
- Programโs intuitive features might be its own downfall
Chad Wesley Smith, the founder of Juggernaut AI, has built this app as a continuous program centered around the userโs experience. You download the app and enter your stats, and the app will generate a program built around your needs. This is what makes Juggernaut the top powerbuilding program on the list.
Whether you are a rookie powerlifter or a top-tier bench presser, this app is built for you. All kinds of lifters can benefit from this program based on its intuitive and algorithmic structure.
Many people I know in the industry sing the praises of the Juggernaut app. It allows both powerlifters and powerbuilders to have programming that can help them meet their goals.
There have been some concerns with the generation of programming, though โ mostly with the fact that the app might be so intuitive that itโs its own downfall.
For example, colleagues of mine noted that the app has built programming that is excessive in volume and hard to perform. A lifter could be asked to perform a top set of squats for 10 reps using 70% of their one-rep max. Afterward, the lifter would have to do between 3-5 sets of 10 reps using 10% less of their top set.
If you are remotely familiar with the barbell squat, you would understand that you might be zapped of effort after 2-3 sets of squats, especially if you are doing 10 reps.
This is where the app gets tricky, possibly prescribing high volume for compound movements that are very tough to perform consecutively.
Still, for the mass population, this app does a great job of offering a customized experience that you might receive with a one-on-one coach. If youโre willing to put in the work, you will see results.
2. Jeff Nippardโs Powerbuilding Phase 3.0 Program – Runner-Up
Rating: 5/5
Program Overview
- 4-5 days per week
- 1-hour workouts
- Interactive PDF File
- Built as a digital 111-page book
- Includes videos, demonstrations, and breakdowns of each workout
Pros
- Includes additional resources that serve as e-books
- Good for all levels
- Can choose between a four-day or five-day split
Cons
- Price point
- Programming seems to mostly stay the same
Jeff Nippard is a high-ranking individual in this department of powerbuilding programming. On his website, he provides many resources and information suitable for beginners and experts!
Powerbuilding Phase 3.0 is the latest update of his 10-week powerbuilding program. This program is built around the idea of incorporating powerlifting and bodybuilding tactics for growing in size and strength.
When you look closely, you will notice that most of the workouts stay the same throughout the 10-week program. What changes is the intensity or volume, not the exercise selection.
Some might say that this is a drawback. Itโs explained early in the program that exercise selection stays the same to help with the adaptation phase (preparing the body for the heavier loads that will come later) and the stimulus for growth.
This is scientifically true, but some people want more variety in their programming, especially during 10 weeks of training.
However, if you are concerned about the static approach to exercise selection, you must remember that varying the intensity and volume is very important, possibly more important than movement selection.
Changing the volume and intensity helps progressively overload the body to adapt to heavier weight. The more you adapt to this change, the more your body will respond in growing with size and strength.
All things considered, this is a top-tier powerbuilding program. With the number of resources provided to guide you on your journey, this program is a great choice for those looking to start or refine their powerbuilding journey.
3. Ben Pollack Peak Human Performance 12 Week Program – Best Advanced Program
Rating: 4.7/5
Program Overview
- 4 days per week
- 1 to 2-hour workouts
- 12-week course
- This course is interactive, with an extensive video library
- Squat, bench, and deadlift tutorial videos
Pros
- Created by a professional powerlifter and IFBB pro who used this methodology to prepare for a bodybuilding show
- Provides percentages for specific exercises
- Builds up to a one-rep max test week at the end of the 12 weeks
Cons
- Price point
- RPE scale can be biased
This is easily the best advanced program on the list. Ben Pollack is one of the most well-known athletes in the strength industry. He earned his Ph.D. from the University of Texas, has had tremendous successes in both powerlifting and bodybuilding, and is called โPHDeadliftโ for having an insane 800+ pound deadlift!
His merits alone speak loudly about his successes. If you are looking for a powerbuilder program to truly challenge you, this is one to consider!
This 12-week powerbuilding program uses a blend of percentages and RPE (rate of perceived exertion) to calculate the intensity per exercise.
Traditional movements like the squat and bench use percentages based on your one rep max. However, for accessory movements such as the Romanian deadlift that might not have a one rep max, you use the RPE scale, which indicates toughness on a 1-10 scale.
The higher you go on the RPE scale, the harder the condition must be. For example, if an exercise requires an RPE value of 7, it must be hard but not max effort, which would be an RPE value of 10.
When programs are built for the masses, sometimes they fall short of individuality. This program does a great job balancing exercise selection to help all kinds of lifters. It provides a variety of movements to help build all aspects of their anatomy. Some programs on this list might be more upper-body-focused or lower-body-focused, but this program is very balanced with building all muscle groups.
This program does an even better job of merging powerlifting and bodybuilding concepts to increase strength as much as size. Throughout the 12 weeks, the program increases in percentages and RPE and follows a linear training progression. This linear progression means you progressively overload the weight, sets, or reps each week based on intensity.
One of the things I enjoy about this program is how Ben incorporates ideas of pre-exhaustive fatigue. This means you will initially perform exercises that target a single muscle group so that the muscle is tired and can be targeted more precisely throughout the training session. This is an advanced tactic to manipulate effort.
I also enjoy that this program actually makes each workout a merge of powerlifting and bodybuilding. That is what powerbuilding should be โ a workout combining a powerlifting movement such as the squat, bench, or deadlift with a ton of bodybuilding accessories to help simultaneously improve both size and strength.
Some powerbuilding programs treat one day as a powerlifting day (ie: max effort) and one day as a bodybuilding day (ie: hypertrophy), which is not a true powerbuilding workout, in my opinion.
RPE can get tricky with someone new to lifting, which is a downside. Another downside is the cost. The price isn't that expensive, but with many free powerbuilding programs online, some might not want to invest in this program because of that.
4. Kizen 16-Week Program – Best for Intermediate Lifters
Rating: 4.5/5
Program Overview
- 6 days per week
- 1-hour workouts
- 16-week program
- Built as a course
- Macronutrient guide to help with diet and supplementation
Pros
- Interactive course that provides guidance on the squat, bench, and deadlift through tutorials
- Unlimited access to the course material at the end of the 16 weeks
- Macronutrient guide with nutrition tips to support your training and help you build muscle
Cons
- Six days of full-body workouts
- Separate days for building size and strength
The Kizen 16-week program is great for an intermediate lifter who is ready to go past their ordinary training and take it to the next level. This interactive course provides 16 weeks of full-body training, allowing you to become acquainted with the authors, their mission, and how to properly execute the workouts.
This course also offers the chance to improve your technique through tutorials on the big three movements. This is a huge feature and allows you to really get the biggest bang for your buck.
One of the big benefits of this program is the macronutrient guide it provides. Other programs on this list are primarily focused on programming. However, this course provides additional resources, such as the macronutrient guide that gives you tips to support your training, recovery, and muscle growth.
Nutrition is where most of us lose our success. You could follow the best programming in the world, but if you do not eat properly, your body might not grow and thrive as it should.
One downside to this program is that although it is claimed to be a โpowerbuildingโ program, each workout is either designed as a โpowerliftingโ program or a โbodybuildingโ program. So one day might be based on supersets and circuit training, but the next day would focus on powerlifting training with a low-rep, high-intensity movement.
Although there are a ton of perks to the program and how it is built, I would say that this doesnโt hit the exact definition of a powerbuilding product. Instead, itโs more of a program that uses bodybuilding and powerlifting workouts separately.
Not sure about the differences between powerlifting and powerbuilding? Check out this article that outlines the differences and similarities between a powerlifting program and a powerbuilding program!
5. Unity 9-Week Powerbuilding Program – Best for Advanced Lifters Seeking High Volume Training
Rating: 4.5/5
Program Overview
- 5 days per week
- 2-hour workouts
- Interactive PDF file
- Built as a digital 169-page book
- Includes videos, demonstrations, and breakdowns of each workout
Pros
- Exercises change often to prevent boredom
- Comes with a nutrition guide for training and non-training days
- Includes a guide for incorporating cardio for those who are interested in it
Cons
- Very expensive price point
- Massive intensity, not for the faint of heart
Dave Tate, successful Westside powerlifter and founder of EliteFTS, built this 9-week program with a friend and peer, the late John Meadows, also known as โMountain Dog Meadows.โ They each have a rich history in powerlifting and bodybuilding.
Dave was a Westside lifter through Louie Simmons, holding multiple records and merits in the sport of powerlifting. John was a bodybuilder, holding titles in the NPC and eventually becoming an IFBB pro.
With their combined experiences, Dave and John collaborated to publish this program as a master guide for powerbuilding programming.
This program provides five days of programming built around the concepts of dynamic effort days (lifting sub-maximal weights at a higher velocity) and max effort days (exerting maximum effort for single heavy reps). The idea was for this to blend theories of building strength and size.
The program follows the below schedule:
- Lower Dynamic
- Upper Dynamic
- Pull/Back
- Lower Max Effort
- Upper Max Effort
During the nine weeks, there are three three-week blocks of programming that rotate exercises and volume to provide progressive overload. The mix of exercises and use of conjugate methods have you performing your ordinary big three movements of squat, bench, and deadlift and variations of each to help you target specific muscle groups based on the change of the movement.
For example, on a chest day, you may or may not do a bench press. If you donโt do a bench press, based on conjugate principles, you might do a floor press with either a normal grip or a close grip to target the chest or arm muscles differently.
A couple of concerns about this program are the price and its toughness. I firmly believe that people need to work harder to gain better results. But this program is so intense, and the workouts take a long time. You might have to alter the workout's intensity, volume, and duration based on your schedule and recovery.
With all things considered, this is not a program for the faint of heart or those who are newer to weight lifting. But those who can handle the intensity and are willing to put in the work will see big improvements in strength and muscle size.
Do you like the 5-day split for your programming? Check out this article about the 5-day powerlifting split and how to incorporate it into your programming!
6. Jailhouse Strong Powerbuilding Cluster Sets – Best for Advanced Lifters Seeking Massive Strength
Rating: 4.3/5
Program Overview
- 4 days per week
- 1.5 to 2-hour workouts
- 9-week program
- Created within a book
- The book defines the program and justifies its theories
- Free with Kindle Unlimited
Pros
- Based on science-backed principles to help you get stronger
- Affordable price
- Created by a renowned powerlifting coach and strongman competitor
Cons
- Not interactive
- Requires you to decide on parts of the programming
- Might be hard to follow
Josh Bryant is the absolute brightest and most intelligent mind in strength. If you want to argue with me, look at this list of championship powerlifters he has coached:
There are plenty more lifters I have left off this list, but trust me, it is endless. Because of this, Bryantโs merits stand alone amongst the competition. His program must be considered on this list of top powerbuilding programs.
Bryant has written several books, including โJailhouse Strong Powerbuilding Cluster Sets,โ built around powerbuilding programming. In this book, Josh provides an advanced tactic for building size and strength, which would accommodate the experience of a more advanced lifter to get the best results. This tactic is called cluster sets.
What is a cluster set? A cluster set is when you adjust your training to perform reps faster, with much less rest, and at a much higher intensity. Would you be stronger bench pressing 4 sets of 6 reps at 80% or 6 sets of 4 reps at 80%?
This is the argument throughout the book โ performing cluster sets can help you improve both strength and size. Josh notes through research that athletes who performed cluster sets and bodybuilding sets had similar results with size. However, those who did cluster sets were much stronger.
I would rather have both size and strength, not just size alone.
The downside to this program is that the workout is not interactive compared to other programs on this list. Another downside is that you might have to select your own movements during the program, which can be tough if youโre a new lifter.
7. โPHULโ (Power Hypertrophy Upper and Lower) – Best Budget Program
Rating: 4.1/5
Program Overview
- 4 days per week
- 1-hour workouts
- 12-week program
- Interactive PDF with exercise demonstrations
- Easy to navigate
- Separation between lower body and upper body training
Pros
- Can choose the number of sets and reps you do based on how you feel each day
- Program is free to use
- Laid out in an easy-to-understand way
Cons
- It is the same workout for 12 weeks
- No intensity prescribed
- Leg days seem easier than upper body days
PHUL is a 12-week program built by Brandon Campell and is one of the free powerbuilding programs on our list. PHUL focuses on building size and strength through fundamental compound movements.
The term PHUL stands for โPower Hypertrophy Upper Lower.โ This means the program has two โpowerโ days and two โhypertrophyโ days.
The first two days are power days, one lower and one upper. On these days, you perform the traditional powerlifting movements of the squat, bench, and deadlift for 3-4 sets of 3-5 reps.
The last two days are hypertrophy days, one lower and one upper. This is when you will do variations of these powerlifting movements, such as an incline bench press or front squat for 3-4 sets of 8-12 reps.
Each day you will still perform accessory movements, but you will do more reps on hypertrophy days versus power days.
When I first saw this program, I thought it was outlined really well and user-friendly. It is interactive to help you understand the exercises and how to perform them. As I continued to observe the workout, though, I realized this 12-week program was 12 weeks of the same exact programming from start to finish.
Now, the program has ranges with volume, so you can do anywhere from 3 to 4 sets of 8 to 12 reps. It is noted that it's better to do less volume early in the program until you are used to it. However, the intensity is also not outlined in the program, either.
With a lack of variation, progression, intensity, and protocol, this program has limitations and would probably serve best as a guide for someone newer to training. But it is free and simple, which can benefit you if you want a straightforward program to follow, even if you are more advanced.
If you are unable to work out most days of the week, try to use a two-day split! Not sure what that is? Check out this article about the pros and cons of choosing a two-day split!
8. Kizen 4-Week Program – Best for Beginner Lifters
Rating: 4/5
Program Overview
- 6 days per week
- 1-hour workouts
- 4-week program
- Built as a course
- Video demonstration of movements
Pros
- Volume is manageable for new lifters
- Includes a variety of movements to keep your workouts interesting
- Calls for squats, bench presses, and deadlifts multiple days per week to help you refine your technique and see quick progress
Cons
- Six days of full body workouts
- Mostly upper body-based workouts
The Kizen 4-Week Program is merely a sample of the first four weeks of the 16-week program. Although this sample course doesnโt have all the features of the 16-week version, you still get to meet the authors and understand their mission with this product.
The workout plan is laid out well and easy to follow, making this a great guide for beginners.
One of the downsides to this sample is that the days are built to be either bodybuilding or powerlifting. Powerbuilding is meant to be done within the same session, blending both concepts.
Another feature worth noting is that the workout blends RPE and percentages. Percentages are straightforward, but RPE is very subjective and based on your effort. I would say that RPE is great to help you work within a โrange of toughness,โ but there needs to be an indicator after completing a week of training to continue progressing and improving weight and not staying stagnant.
Thatโs the issue with RPE. One day might seem easier than the next.
Still, for new lifters or those who may want to trial powerbuilding first before diving into a longer, more complicated program, the Kizen 4-week program is a solid choice.
9. โPHATโ (Power Hypertrophy Adaptation Training) – Best for Advanced Lifters Seeking a 5-Day Split
Rating: 4/5
Program Overview
- 5 days per week
- 1 to 2-hour workouts
- Free 4-week program
- The workout split is designed to build individual muscles
- Power workouts and hypertrophy workouts
Pros
- Two rest days automatically built in
- Different set and rep ranges so you never get bored
- Helps you develop muscular endurance as well as strength and hypertrophy
Cons
- Each workout could be very long, up to 25-30 working sets
- Need specific equipment
The PHAT workout is a four-week program built around a five-day split. Some workouts are built around power, while others are built around hypertrophy. The goal is to truly encompass the merge of powerlifting and bodybuilding to grow size and strength.
PHAT is built into a 5 day split:
- Upper Power
- Lower Power
- Back and Shoulders
- Lower Hypertrophy
- Chest and Back Hypertrophy
The first two days of programming recruit all muscle groups for power, using a 6-10 rep range. The next three days of programming separate muscle groups for hypertrophy, using a rep range of 8-20 reps. The program also introduces the concepts of cluster sets for training power.
Cluster sets are a great way to redirect volume into more powerful and explosive reps. If the bench press was to be done for 3 sets of 6 reps, you could switch the values and do 6 sets of 3 reps, meaning you can train with more intensity for each rep while still completing the same total number of reps.
The downsides to this program are the length of the workouts and the equipment needed. Some of the programs on this list could be done with simply barbells, dumbbells, and body weight. With PHAT, you need to have:
- Barbells
- Dumbbells
- Camber bar
- Cable machines
- Other various machinery, like a hack squat machine
This means the workout could only be done with a gym offering this specific equipment list. Hack squat machines, as well as camber bars, are not easy to come by.
Since PHAT is a 4-week program, you could run it for one or two cycles. Afterward, I would recommend moving into another program to provide a different stimulus for strength and size.
If you are a fan of Layne Norton and his programming, you should check out his program โPH3โ! If you want to learn more, check out this article about the PH3 program and its programming!
10. Brogains 12-Week Program – Best for Training Weak Points
Rating: 3.8/5
Program Overview
- 4 days per week
- 1 to 2-hour workouts
- Free 10-week program
- Built as a spreadsheet
- Option to build workout on weak points
Pros
- Could be used for meet preparation
- Percentages are prescribed for all of the main movements
- HIIT and mobility work are automatically added in
Cons
- Leg workouts arenโt as detailed as upper body workouts
- At first glance, the program seems overwhelming
The Brogains 12-week program is built by Brogan Pratt. This free powerbuilding program helps you increase size and strength and prepare for a powerlifting meet. The workout gradually increases intensity over the course of 12 weeks and can be used to guide you for massive success with strength gains.
Despite most of the attention being on strength, there is also some focus on size development. Within this program, there are opportunities to find your weak points and have the ability to adjust programming based on them. The Google spreadsheet has a tab labeled โWeak Pointsโ to let you view the authorโs suggestions for improving performance.
For example, if your bench is weak off the chest, you could use movements such as the pec deck and dips to strengthen your chest muscles. If you struggle to get your deadlift off the floor, you could use deficit deadlifts to help you get stronger with your initial pull. This makes the program a great intermediate powerbuilding program to help with increasing size and strength.
The program prescribes percentages for the main movements of each day but not for secondary and accessory movements. In addition, no rest rates are included, which can greatly impact building size and strength. If you want to build more strength, you need rest rates such as 2-5 minutes. If you want to build size, you might want to rest as little as 30 seconds to 2 minutes.
Not knowing how to properly prescribe rest rates could mean you arenโt reaching your full potential in building size or strength.
Of all things, one of the biggest downsides to the programming is the lower-body workouts. Upper-body workouts were built with varying exercises, but lower-body workouts only have 3-5 exercises performed within 2-3 sets. Those looking to build their legs might find this program limiting in that nature.
11. Redditโs 6-Day PPL Powerbuidling Program – Best for Lifters Seeking a 6-Day Split
Rating: 3/5
Program Overview
- 6 days per week
- 1-hour workouts
- Free 12-week program
- Updated version built into an app
- Trains the push, pull, and leg muscle groups twice per week
Pros
- Can customize the movements you want to do
- Provides guidance on how to progressively overload the main and accessory movements
- Follows a linear progression model that is especially beneficial for new lifters who can add pounds to their lifts quickly
Cons
- Same workout for 12 weeks
- High frequency of movements decreases recovery time
The Reddit 6-Day PPL Program stands for push, pull, and legs. The idea for this program is to spend six days a week training your big foundational movements of the squat, bench, deadlift, and overhead press. Each week you will add more intensity to the workout by changing the load on the bar.
The workout is easily formatted and built for a beginner but is compatible with even an intermediate kind of lifter. One of the major benefits is that it is built to be a six-day split, which gets you more opportunities to train and build your size and strength. Most of the programs on this list are only 4-5 days.
Another great benefit to this program is that it has opportunities for you to perform supersets (performing exercises back to back with little to no rest in between), which can help build more fatigue for building size and cut time in the gym. When you have a short window to train, supersets help you perform a great amount of volume in a limited amount of time.
Currently, the program is offered through an app called โBoostcamp.โ The downside to this program is that itโs the same exact program for 12 weeks, besides the increase in intensity for each workout.
But because it is a free program built for 12 weeks, itโs still considered one of the better powerbuilding programs, especially for those looking for a long-term, high-frequency program.
Why You Should Trust PowerliftingTechnique
PowerliftingTechnique comprises some of the brightest minds in strength training, especially powerlifting. Our team includes powerlifting coaches and athletes who have competed at the highest levels, strength and conditioning coaches with decades of professional and educational experience, and health and wellness experts who have run many of the programs on this list at some point throughout their fitness journey.
How We Reviewed These Powerbuilding Programs
For this review, I researched all the well-known powerbuilding programs in the industry. These 11 programs surpassed the competition and have tons of positive feedback. Having had experience with some of these programs, and by breaking down their programming for this review, I was able to provide insight to help you choose which program would be right for you.
Why deal with hours of research and investigation when you could simply read this article to find the best powerbuilding program for you?
3 Benefits of Powerbuilding Programs
Powerbuildingโs blend of strength and size concepts are not only unique but highly desirable by many lifters.
The three benefits of powerbuilding programs are:
- Increasing size
- Increasing strength
- Breaking through a plateau
Increasing Size
Powerbuilding helps to increase muscular size through compound movements along with isolation movements.
Compound movements are also termed โmulti-joint movements,โ meaning multiple joints and muscle groups are used to generate movement. Using more muscles to complete a movement makes that movement more fatiguing, which in return can trigger a spike in growth!
Think about it, who is going to get bigger:
- An athlete who does leg extensions for 3 sets of 10 reps
- An athlete who does a barbell back squat for 3 sets of 10 reps
In this example, the barbell back squat athlete will be much more tired. This exhaustion is due to the barbell back squat being a compound movement, recruiting more muscular tissue than the leg extension.
After performing compound movements in a powerbuilding program, you perform isolation movements to further exhaust the specific working muscle you want to grow the most. Isolation movements are single-joint movements that work a single muscle group simultaneously. Targeting the muscles with these single-joint exercises can further help to promote muscular growth.
Increasing Strength
Earlier, we noted research that discussed the effects of athletes performing a bodybuilding type of training against those who did a powerlifting type of training. Within this study, there was enough evidence to prove several arguments, including the idea that powerlifting training will increase muscular tissue and muscular strength.
Blending both bodybuilding and powerlifting programming will make you bigger and stronger. But why would someone want to be stronger if they are already getting bigger?
Think about it like this:
One of the greatest minds in strength training, Josh Bryant, once said that training for strength is ideal for gaining the most muscle possible. If your squat goes up, so will your accessory lifts, such as the walking lunge, leg extensions, and leg curls. If you can train those accessories with more strength, you will get a much higher training stimulus from heavier loads and build bigger and denser muscles.
Science is key to our arguments on powerbuilding. The blend of both principles is so beneficial, itโs foolish to think some wouldnโt want to train this way!
Breaking Past a Plateau
One of the biggest differences between powerlifting and bodybuilding has to do with the attention to isolation exercises. Powerlifters need to build their squat, bench, and deadlift. Why would you waste your session performing isolation exercises when you need to improve your mechanics with the barbell?
However, this can be a limitation. If you spend your whole workout doing just barbell movements or similar variations, you neglect to train the muscles that might have the most growth.
Doing a powerbuilding program helps you focus on barbell movements and isolation movements that could grow specific muscles you need to improve your strength. If you want a stronger bench press, you canโt just bench press. You need to work your pecs, arms, and shoulders to help support a stronger press.
Programming Recommendations for a Powerbuilding Program
The format of a powerbuilding program should follow as so. Each training session should start with 1-2 compound movements that revolve around the squat, bench, and deadlift. Afterward, youโll continue to train using high-volume isolation movements to exhaust the muscles trained that day.
Below, I outlined considerations for compound movements, isolation movements, volume, rest, and intensity. Intensity is defined using either percentages or RPE.
Exercise Type | Sets | Reps | Rest | Intensity |
Compound Movement | 3-4 | 1-5 | 2-3 minutes | 85-95% |
Secondary Compound Movement | 3-4 | 3-6 | 2-3 minutes | 80-90% |
Isolation Movement | 3-5 | 10-12 | 90 seconds | RPE 7-8 |
Isolation Movement | 3-5 | 12-15 | 60 seconds | RPE 7-8 |
Isolation Movement | 2-3 | 20+ | 30-60 seconds | RPE 7-8 |
To better understand this format, I will provide you two sample workouts. One workout will be lower body focused, the other will be upper body focused. Feel free to give these samples a shot and see what a powerbuilding should look and feel like!
Lower Body Split
Exercise Type | Sets | Reps | Rest | Intensity |
Barbell Back Squat | 3 | 3 | 3 Minutes | 90% of 1RM |
RDLs | 3 | 5 | 2 Minutes | 80% of 1RM |
Barbell Hip Thrusts | 3 | 10 | 90 seconds | RPE 8 |
Lying Leg Curls | 5 | 12 | 60 seconds | RPE 8 |
Leg Extension Machine | 2 | 20-30 | 30 seconds | RPE 8 |
Upper Body Split
Exercise Type | Sets | Reps | Rest | Intensity |
Bench Press | 3 | 2 | 3 Minutes | 93% of 1RM |
Incline Bench Press | 4 | 5 | 2 Minutes | 80% of 1RM |
DB Side Raises | 5 | 10 | 90 seconds | RPE 8 |
Barbell Reverse Curls | 5 | 12 | 60 seconds | RPE 8 |
Cable Tricep Pushdowns | 2 | 20-30 | 30 seconds | RPE 8 |
How To Progress a Powerbuilding Program
The number one way to progress through a powerbuilding program is through linear periodization. Within this concept, you will gradually add to the intensity of the program over time. Something as small as adding 5 pounds each week adds up to 20 pounds over a month.
Linear periodization is a very straightforward concept. But within this concept, you slowly overload the body to help it adapt to the stimulus over time. Itโs wise to amplify the intensity over the course of 3-4 weeks, eventually tapering off into a deload week for recovery and repair.
In a deload week, you perform workouts similar to what youโve done in previous weeks but within a lighter range of intensity to help with recovery and growth.
The fact you would do a powerbuilding program implies some high-intensity exercise. If you do not properly deload from these heavy movements, you could cause yourself to regress and not make any progress.
After your deload week, you may wish to start with weights 10% higher than the weights you used in the first week of your previous training cycle and then continue building in intensity from there.
Frequently Asked Questions
How Do I Know if a Powerbuilding Program Is Right for Me?
Knowing if a powerbuilding program is right for you depends on your goals and ability. If you want to increase size and strength, powerbuilding is the right fit for you. To know if a specific program will suit you, consider the training frequency and workout duration to ensure it fits within your schedule.
Can I Lose Weight While Running a Powerbuilding Program?
It is possible to lose weight while running a powerbuilding program, more so fat tissue than muscle tissue. Powerbuilding will increase your strength and size, which would mean you could gain weight. But with the high intensity of powerbuilding, you could be in a caloric deficit and begin losing fat versus muscle.
Are Powerbuilding Programs Effective?
Research has proven that powerbuilding is a very effective way of training. Whether you want to get bigger or stronger, powerbuidlingโs blend of strength and size training makes it a deadly combination for massive results.
Final Verdict
There are a ton of great programs and authors on this list, but Juggernaut AI is one of the top powerbuilding programs currently offered. Its intuitive and algorithmic process builds a customizable program built for you and your needs.
A runner-up to this program is Jeff Nippardโs Powerbuilding Phase 3.0 program, which provides a ton of interactive content to build your size and strength over a 10-week process.
About The Author
Joseph Luceroย is a Strength Coach and Author and ownsย Harvesting Strength LLC. He's CSCS Certified, and when he's not helping clients get stronger, he writes about strength and conditioning to help readers. You can connect with him onย LinkedInย andย Instagram. You can book a free 20-minute consultation with him to see if a custom program would help you achieve your goals.