SBD101 - Powerbuilding for Students

$9.99(5 reviews)

The powerbuilding program optimized for the college student's schedule and lifestyle

Program Description

We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck).

Read more about the program below.

Program Overview

Coach	Alec Chen
Level	Beginner, Intermediate, Novice
Goal	Powerbuilding, Powerlifting, Bodybuilding
Equipment	Full Gym
Time Per Workout	60 minutes
Days Per Week	4 days
Program Length	16 weeks

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Variation 1

Variation 2

3x Per Week Program

Program Length

16 weeks

Days Per Week

4 days

Default Days

Mon, Wed, Fri, Sat

Variation Description

3 days of training with one optional day

Week 1a · Volume

Day 1

Exercise	Sets	Reps
Squat (Barbell)	1	5
	1	5
	1	5
	1	5
	1	5
Bulgarian Split Squat (Dumbbell)	3	10
Split Stance Romanian Deadlift	3	8
Lat Pulldown	3	15
Seated Hamstring Curl	3	15
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Day 2

Exercise	Sets	Reps
Bench Press (Barbell)	1	5
	1	5
	1	5
	1	5
	1	5
Barbell Row	4	6
Bicep Curl	3	10
Drag Curl - Mechanical Dropset	3	8
Tricep Pushdown (Cable)	3	12
Super-ROM Lateral Raises	3	15
	1	3-5
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Day 3

Exercise	Sets	Reps
Deadlift (Barbell)	1	6
	1	6
	1	6
Leg Press	3	8
Incline Bench Press (Dumbbell)	3	12
Chest Supported Row (Dumbbell)	3	12
Leg Extension	3	12
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Day 4

Exercise	Sets	Reps
Bicep Curl (Cable)	2	15
Rolling Tricep Extension (Dumbbell)	3	12
Lateral Raise (Dumbbell)	2	20
Rear Delt Fly (Machine)	2	20

Week 2b · Volume

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Week 3c · Volume

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Week 4d · Volume

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Week 5a · Volume

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Week 6b · Volume

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Week 7c · Volume

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Week 8d · Volume

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Week 9a · Strength

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Week 10b · Strength

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Week 11c · Strength

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Week 12d · Strength

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Week 13a · Strength

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Week 14b · Strength

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Week 15c · Strength

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Week 16d · TEST

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What People Are Saying

3.8/ 5

See all

Bortal Y.Man, 31

0 weeks complete

1 year of prior experience

Less than expected strength gains

Less than expected muscle gains

None modifications

3 months ago

Laurenz Felix S.Man, 28

2 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Writing a proper review in the 3rd week is kind of counterproductive yes, but I feel like a few things should be said: I run the 5-day variant of the program as an intermediate and it is suitable for this level, though I'd recommend swapping some isolation/accessory exercises from time to time. The sessions aren't too long but nonetheless intense, and you get a good pump. The back and legs are targetted very well here, I'd add an additional triceps exercise though. My main critique so far, and the main reason why I write this comment: while RPE generally is good to gauge the load for an exercise, it only really works if you're already somewhat close to failure: anything below RPE6 doesn't really make a lot of sense, so RPE3 is pretty ridiculous if you ask me, especially for a set where you already do 6 reps. Leave RPEs for HEAVY sets, percentages are much better for high volume work. That aside, it's a cool program, and I expect to make some notable gains running it.

3 months ago

Jack D.Man, 18

4 weeks complete

2 years of prior experience

As expected strength gains

Less than expected muscle gains

Significant modifications

I liked the fact that the workouts were quick and straightforward. I wish there was more variety in exercises week to week. The changes I made were mainly machines that my gym dosent have or if the machine was being used and I needed to move on I would rearrange a certain lift with another.

10 months ago

Alan H.Man, 20

4 weeks complete

Less than expected strength gains

As expected muscle gains

None modifications

I’ve been working out for about 6 months and this program is really great for beginners. The first half is mostly bodybuilding. My muscle definition is better than it was before. My strength hasn’t really increased the way I’ve wanted(also due to my dieting). I’ve only done the first 6 weeks. After the 8th week it’s mostly strength based. Overall great! Can’t wait for the strength part!

a year ago

dominic pistilliMan, 16

2 weeks complete

As expected strength gains

As expected muscle gains

None modifications

Really effective way of training. Love it so far

a year ago

The college powerbuilding program comes with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.

Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)
Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression
Academic and social lives - optional exercises to get MORE gainz when time allows

The 5 Day Version

Monday: Squat / Posterior Chain
Tuesday: Bench / Chest & Shoulders
Wednesday: Deadlifts / Quads
Thursday: Bench / Back
Friday: Squat / Shoulders & Arms

*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)

The 3 Day Version

Monday: Full Body
Wednesday: Full Body Upper Focus
Friday: Full Body Lower Focus