Powerbuilding PPL by Bad News Barnes

Unleash your strength with the **Powerbuilding PPL by Bad News Barnes**, a comprehensive 9-week program designed for serious lifters. This six-day-a-week regimen combines powerlifting and bodybuilding techniques, focusing on building raw strength while sculpting your physique. Each workout targets major muscle groups through a mix of compound lifts and isolation exercises, ensuring balanced development. Get ready to push your limits and achieve your fitness goals with structured intensity and expert guidance!

This program is designed to build strength and muscle in a fairly balanced process. 5 lb weekly increases for main lifts and 10 lb bi-weekly increases for supporting exercises. Week 5 is a deload week so  ideally at the end of the program you should add 40 lb to your main lifts. This is a program  for intermediate - advanced lifters who may find themselves needing to break through a plateau or break-up there current program. I wouldn't recommend this for beginners or novice lifters. New lifters would benefit more from a program with less workout frequency lower volume and larger weight increases. You could repeat this program back to back but it may become stressful pushing all sets to failure / near-failure.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Rest 3-5 minutes between bench sets
2-3 minutes between supporting exercises. 30 seconds rest tris.


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