It is an upper/lower split performed three days per week. You hit the gym, lift big, and get out. Several different spreadsheets have been created for this program, which I go into a bit below. The bulldog program is designed to make you as big and strong as possible. Press J to jump to the feed. Look strong, be strong. The one you stick with and put max effort into. Check out kaizentraining.com They have some programs there. You aren't necessarily a bodybuilder or powerlifter, but you are a freak. I'm tryna find the best free Powerbuilding program. If you liked it or not, check it off the list and try another. Well, because nobody has mentioned it I will say Nsuns 5/3/1. Not sure if it’s still up but I want to mention just sticking with any routine till the end. I'm only four weeks in, but I'm really enjoying Juggernaut Strength's program. Deadlift 3. Hi all, i am approaching the end of Starting Strength LP. Look strong, be strong. Can't go wrong there. Seen there "Infinite off-season" program as well but idk man, their free programs seem a bit too general for my liking at least. Ok, so there are usually three exercises a powerlifter focuses on since these are the lifts in competition. You can also go to my page to see the Powerbuilding program I wrote, which is similar in style to David's. Tsa intermediate approach 2.0 is powerlifting focused with a good bit of hypertrophy work and the auto regulation is really good a managing fatigue. Overall happy with my progress. I’ve had the most success with Hybrid Performance’s powerlifting program: solid gains and really good strength increases. But some powerlifters also train with higher reps and isolation exercises to experience the hypertrophybenefits of a higher volume muscle-building program. I recommend the intermediate program, as the excel sheet is really easy to follow, and will be modified depending on what you select as your weakpoints for squat, bench and deadlift. Brogains is pretty good! Tried their 6 week bench program early on last year and it worked. Powerbuilding The Program. Press question mark to learn the rest of the keyboard shortcuts. :), New comments cannot be posted and votes cannot be cast, More posts from the powerbuilding community. Squat 2. Powerbuilding hopes to give you the best of both worlds. But I asked cause I can’t find any that I like. A program that I … In this 8-week program, you'll work through two progressive four-day training splits. In my opinion a well-rounded powerbuilding routine consists of the following approaches. You should just sub some the lat work or other accessory’s for biceps/triceps. Press J to jump to the feed. I've just finished my first powerlifting meet after 5 months of training powerlifting specific movements and now I'm looking to bring up my numbers while putting on muscle. Any program that meets these criteria should fit your goals: A focus on big compound lifts with some variety in rep range, A moderate amount of assistance lifts with a focus on compounds in med-higher rep ranges. Progression/volume appropriate to your level (most likely intermediate). Both of these methods build muscle and strength and challenges the body - just in a different way. As far as paid power building programs, I really like barbell medicine because they use RTS concepts in they’re programming and if you’ve had their classroom after watching it you really get a good idea on how to build training programs. The best way to get stronger is to get bigger. A power building program is a great way to get into this exciting but accessible strength sport. Check it out here for more info: https://broganpratt.com/intermediate-1. I’m scared to start the squat program back up after this long lay off lol, I always found using percentages with my real 1 rep max is always way too easy so I bump my 1 rep max up literally 30 pounds then it’s not too bad I still have plenty of reps left and not too hard still but feels like I’m actually doing something. r/powerbuilding: Powerbuilding. Will even look into the barbell medicine one as well. A hybrid of Powerlifting, and Bodybuilding. The programs are only for beginners or intermediate lifters. Keep my strength gains or increase them. Generally, a powerbuilding workout has no more than 10-12 sets, and you are out of the gym in 45 minutes to an hour. Isn't that the point of the OG program? The addition of muscle will help build strength; the pursuit of raw strength using a volume of reps will help you build muscle. Nobody has mentioned 531? Goals in order. Other than that, advanced programs will cost you a fee as you can get online coaching with the guy who made the programs.