PWRBLD Advanced Program
Advanced powerbuilding program to help you build muscle and maximize your strength.
Overview
Designed by competitive powerlifter and coach Colin Whitney, this is a 16-week advanced-level powerbuilding program aimed at experienced lifters who are ready to push their strength and physique to new heights.
Powerbuilding combines the best of both powerlifting and bodybuilding, allowing you to increase maximal strength while also enhancing muscle size and definition. This advanced program is designed for athletes looking to maximize their strength in compound lifts, while achieving balanced muscular development and improving overall athletic performance.
The program is divided into four progressive phases:
Weeks 1-4: Accumulation Phase
Focuses on increasing overall training volume and intensity to prepare your body for the heavier loads to come.Weeks 5-8: Hypertrophy Phase
Prioritizes muscle growth through higher reps and controlled tempos, building a solid muscular foundation.Weeks 9-12: Transition Phase
Shifts towards heavier lifting with a focus on refining technique and preparing for the final strength push.Weeks 13-16: Strength Phase
Peaks your strength with lower reps and maximum intensity, aiming to achieve new personal records in key lifts like the squat, bench press, and deadlift.
Colin Whitney Coaching:
Colin offers various coaching services, including online 1-on-1 coaching, group coaching, and one-time consultations. Visit https://www.whitneysp.com/ to learn more.
Who it's for
Reviews
This program was a lot of fun to run. I added 50 pounds to my squat (475) and 30 pounds to my bench (335). I don’t go really heavy on deadlifts but I could easily do reps at 405. I really liked the dumbbell work. 70’s used to be intimidating but I worked my up to use the 100’s. The consistent progression is great once you sort out your RPE’s. I’ve switched to 70’s Powerlifter but will probably run PWRBLD again when I’m done. Definitely recommend!
Solid intensity Had four friends join same plan
Great program, I didn’t get bored with the same muscle movements. Defintley complimentary to a powerlifting plan. I did a meet after six weeks and it was great - won the meet and had a 15lbs improvement on squat and deadlift totals.
If you enjoyed Alex Bromley’s 70s Powerlifter, think of this as a 21st Century update. Even with an unintentional cut and a few sick weeks, i’m walking out of week 9 looking much bigger and i’ve finally broken my dreaded deadlift and bench plateaus. I’m a massive advocate for volume and variety and I really love the way this program is frequently swapping out movements and keeping you stimulated. It’s also great that cardio and abs are baked in. Have I been doing them? I’d prefer not to say. Regardless, an excellent job by Collin and co. Haven’t been able to actually hit Pwrbld in KOP for like a year but I think i’m gonna close out the program in the actual gym.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 68% |
| 2 | Front Squat (Barbell) | 3 | 6 reps | @6 |
| 3 | Romanian Deadlift (Barbell) | 3 | 8 reps | @7 |
| Superset | ||||
| 4A | Leg Extension | 3 | 15 reps | @7 |
| 4B | Hamstring Curl | 3 | 15 reps | @7 |
| 5 | Plank | 3 | 1 min | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Barbell) | 1 | 1 rep | @6 |
| 3 | 6 reps | 68% | ||
| 2 | Incline Bench Press (Barbell) | 3 | 6 reps | @7 |
| Superset | ||||
| 3A | Seated Wide-Grip Row (Cable) | 3 | 12 reps | @7 |
| 3B | Tricep Extension (Cable) | 3 | 12 reps | @7 |
| Superset | ||||
| 4A | Pec Deck (Machine) | 3 | 10 reps | @7 |
| 4B | Reverse Pec Deck | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Hack Squat | 3 | 8 reps | @6 |
| 2 | Deadlift (Barbell) | 1 | 1 rep | @6 |
| 3 | 5 reps | 68% | ||
| 3 | Barbell Row | 3 | 10 reps | @7 |
| Superset | ||||
| 4A | Wide Grip Lat Pulldown | 3 | 12 reps | @7 |
| 4B | Hammer Curl | 3 | 12 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Bench Press (Close Grip) | 3 | 8 reps | @7 |
| 2 | Overhead Press (Barbell) | 3 | 8 reps | @7 |
| Superset | ||||
| 3A | Skull Crusher (Barbell) | 3 | 10 reps | @7 |
| 3B | Bicep Curl (EZ Bar) | 3 | 10 reps | @7 |
| Superset | ||||
| 4A | Lateral Raise (Dumbbell) | 3 | 10 reps | @7 |
| 4B | Front Raise | 3 | 10 reps | @7 |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | High Bar Squat (Barbell) | 3 | 6 reps | @6 |
| Superset | ||||
| 2A | Leg Press | 3 | 10 reps | @7 |
| 2B | Calf Raise (Leg Press) | 3 | 10 reps | @7 |
| 3 | Bench Press (Barbell) | 3 | 5 reps | 72% |
| Superset | ||||
| 4A | Bench Press (Dumbbell) | 3 | 12 reps | @7 |
| 4B | Bicep Curl (Dumbbell) | 3 | 12 reps | @7 |
Weeks 2–16 are in the app
Purchase the full program inside the Boostcamp app to unlock all weeks with auto-progression and coaching notes.
The coach
I started lifting, like many of you, to just build muscle and get stronger. For about 5 years, that remained my top fitness goal. Not a very specific goal now is it? I just enjoyed lifting and seeing progress but around that 5 year mark, things started to slow down quite a bit. Instead of continuing to climb upward, I PLATEAUED. This stalemate seemed to last for what felt like forever. During this time is when I started learning more about the world of powerlifting. I did some research and built myself a very basic program around the numbers I had. Next thing I knew, I started getting stronger again! During this time I always kept in a good amount of hypertrophy (bodybuilding) work as well. I guess you could say that old habits die hard. Not only was I getting stronger, but I also started gaining MORE muscle again! You can officially call me a believer in "powerbuilding". Powerlifting and bodybuilding go hand in hand. I believe that in order to optimize results, both should be incorporated into training. One can obviously be the primary focus, however, the other lifting style should not be neglected all together. This belief can give you an idea of how my training/programming is designed. All together I have been lifting / training for 13 years and competing in powerlifting for the last 6 years.
I have worked with a variety of different clients/athletes whose goals ranged from competing in their first powerlifting meet to improving in the off-season for their specific sports whether it be football, basketball, or bodybuilding and even training Military/Law Enforcement personal wanting to improve their general strength in order to stay safe on the job and improve readiness. I will build YOUR program around YOU! I have been a Certified Personal Trainer by the American Council on Exercise since 2014, a Certified USA Powerlifting Coach by the USA Powerlifting Federation (USAPL) since 2016, and I am currently pursuing a Bachelor of Art's in Kinesiology from Penn State University, where I am also playing Rugby. I was member of the U.S. Air Force Reserve from 2013-2018 and offer a 10% off option to all Military, LE, and First Responders to further demonstrate my love for the U.S. of A! I have not only coached multiple National champions (male & female) but also have won USPA DT Nationals myself. I use my experience from coaching clients at the highest level but also competing at the highest level myself.
Below, you will find more specific information regarding my past competitions, current PR's, and standing state records.
Common questions
PWRBLD Advanced Program is a paid program available inside the Boostcamp app. You can browse the full week 1 schedule here for free, then purchase inside the app to unlock all 16 weeks with auto-progression and coaching notes included.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 60 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
PWRBLD Advanced Program is structured around 5 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 16 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
PWRBLD Advanced Program is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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