PWRBLD Intermediate Program
16 week powerbuilding program for building muscle and strength
Overview
Designed by competitive powerlifter and coach Collin Whitney, this is a 16 week intermediate-level powerbuilding program to take your strength to the next level while building a muscular base.
There are 4 phases to this 16 week program:
Week 1-4: Accumulation Phase
Week 5-8: Hypertrophy Phase
Week 9-12: Transition Phase
Week 13-16: Strength Phase
Powerbuilding is a hybrid training approach that combines the principles of powerlifting and bodybuilding to achieve both strength and muscle hypertrophy. This style of training allows individuals to build impressive muscle size and definition while simultaneously increasing their maximal strength in key lifts such as the squat, bench press, and deadlift. A well-structured powerbuilding program ensures balanced development, enhances overall athletic performance, and contributes to a robust and aesthetically pleasing physique.
This 16-week powerbuilding program is divided into four distinct phases, each lasting four weeks. Each phase is strategically designed to build upon the previous one, ensuring continuous progress and optimal results.
Collin Whitney Coaching:
Collin offers a variety of coaching, including online 1-on-1 coaching, group coaching, and one-time consultations. Visit https://www.whitneysp.com/ to learn more.
A 16-week Powerbuilding program is divided into four distinct phases, each designed to optimize different aspects of your training.
Weeks 1-4: Accumulation Phase Focus on building a solid foundation with high-volume, moderate-intensity workouts. The goal is to accumulate training volume, improve work capacity, and prepare your body for the more intense phases ahead.
Weeks 5-8: Hypertrophy Phase Shift the focus to muscle growth with higher rep ranges and slightly heavier weights. This phase is designed to maximize muscle hypertrophy, improving muscle size and overall aesthetics while maintaining strength.
Weeks 9-12: Transition Phase This phase bridges the gap between hypertrophy and strength training. Intensity increases while volume slightly decreases, preparing your body for the heavy lifting ahead. The goal is to maintain muscle size while starting to emphasize strength gains.
Weeks 13-16: Strength Phase The final phase centers on maximizing strength. Workouts focus on low reps and heavy weights, with the goal of hitting new PRs (personal records) by the end of the program. This phase is where you’ll see the culmination of all your hard work.
Who it's for
Reviews
this is a great program, i'll probably run it again when i finish. plenty of variety to keep things interesting, but not so much that it's overwhelming. recommend!
So far the pacing is pretty good, muscle group pacing is also awesome. Overall Awesome program. Can’t wait to see the gains at the end. I was recommended by a friend so I’d say all my friend with similar interests are aware of this program. I’m not yet done so I can’t speak to gains but so far the increase is definitely noticeable.
Great fun program
pretty good
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Squat (Barbell) | 3 | 6 reps | 68% |
| 2 | Front Squat (Barbell) | 2 | 6 reps | @6 |
| 3 | Romanian Deadlift (Barbell) | 3 | 6 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 | @7 |
| 3 | 6 reps | 68% | ||
| 2 | Incline Bench Press (Barbell) | 3 | 6 reps | @7 |
| Superset | ||||
| 3A | Seated Row (Cable) | 3 | 12 reps | @7 |
| 3B | Tricep Extension (Cable) | 3 | 12 reps | @7 |
| Superset | ||||
| 4A | Chest Fly (Machine) | 3 | 10 reps | @7 |
| 4B | Rear Delt Fly (Machine) | 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 (Dumbbell) | 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 |
Weeks 2–16 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in 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
Yes, PWRBLD Intermediate Program is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 16 weeks are fully unlocked.
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 Intermediate Program is structured around 4 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 Intermediate 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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