6 day powerlifting/bodybuilding program

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.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Deadlift (Barbell)

Bench Press (Barbell)

T-Bar Row

Squat (Barbell)

Front Squat (Barbell)

Romanian Deadlift (Barbell)

Lat Pulldown

Incline Bench Press (Dumbbell)

Cardio

Stretching

Recovery day

Incline Bench Press (Barbell)

Chest Fly (Machine)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Seated Row (Cable)

Straight Arm Pulldown

Leg Press

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