Powerbuilding Protocol

Program Description

READ BEFORE STARTING: Powerbuilding Protocol is an evidence-based 4–5x/week Upper/Lower program that blends strength and hypertrophy, designed to be 30% powerlifting and 70% bodybuilding. The training is split into two consecutive 3-week blocks followed by a 1-week deload, and is built to be repeatable. Each main lift day centers around one heavy top set (AMRAP), followed by two intense back-off sets. After strength work, the focus shifts to high-volume hypertrophy training—intense, efficient, and fun. Expect supersets and proven intensity techniques that drive progress without wasting time. Before You Start: You’ll need to enter your 1RM for each main lift. Use 90% of your true 1RM as your Training Max (TM). If you don’t know your 1RM, choose a weight you can hit for 3 solid reps. How to Progress: • After Week 3, increase upper body TMs (Bench & Incline) by 5 lbs, and lower body TMs (Squat & Deadlift) by 10 lbs. • After Week 7 (deload), increase your TMs again before restarting the program. Weekly Schedule: Upper A: Bench + Chest-focused Upper Hypertrophy Lower A: Squat + Lower Hypertrophy REST Upper B: Incline Bench, Back-focused Upper Hypertrophy Lower B: Deadlift + Lower Hypertrophy Upper C (Optional): Back, Shoulders, Arms Hypertrophy REST

Program Overview