6 day powerlifting/bodybuilding program

Program Description

6-Day Hybrid Powerbuilding Program – 12 Weeks This program combines powerlifting, bodybuilding, and recovery-focused training to maximize muscle growth while reducing body fat over a 12-week period. The first three days focus on heavy compound lifts from powerlifting, including squat, bench press, and deadlift, using low-repetition, high-intensity sets to build strength and stimulate dense muscle growth. Each session includes targeted accessory exercises to improve weak points and enhance overall performance. Day four is dedicated to active recovery, featuring low to moderate intensity cardio, core training, and full-body stretching to improve conditioning, support fat loss, and accelerate muscle recovery. Days five and six follow a classic bodybuilding split with higher repetitions and controlled tempo, designed to increase muscle volume, improve shape, and boost metabolic demand. This hybrid structure allows consistent strength progression while maintaining a high training frequency and optimal recovery, making it ideal for recomposition of body composition over a three-month cycle.

Program Overview