1 PowerLift Per Day Powerbuilding 5 Day Bro Split

Based off of Andy Baker's KCS (Kingwood Strength & Conditioning) Powerbuilding program.

It focuses on increasing strength on one lift per day, including squat, deadlift, bench press, overhead press, and pull-up. Rest days are after squat and deadlift days.

1 - Shoulders & Triceps
2 - Back
3 - Quads & Calves
Rest
4 - Chest & Biceps
5 - Posterior Chain
Rest

Fit in Abs, extra calves & Cardio wherever you like.

At some point in a lifter's career, typically after the novice or early intermediate phase, the most reliable way to get stronger is to become more muscular, i.e. build muscle mass. To that end, the term "powerbuilding" has emerged to describe a hybrid approach of training the main barbell lifts (like a powerlifter) alongside a selection of supplemental lifts done for higher reps aimed at increasing muscular size (like a bodybuilder). 

While some people knock powerbuilding as merely a clever marketing term, a suboptimal way to train, the fact is that many of the strongest powerlifters of all time have trained with this approach: Ed Coan, Dan Green, Kirk Karwoski, and many others..  This uses gradually decreasing reps like 8/5/2  or 5/4/3 or 6/4/2, whatever you prefer for progressing the main lifts in the context of a five-day body part split.  Repeat the 3 week cycle and increase your weight by at least 5 or 10 pounds.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Don't do the full rest so that you hit one less rep each set.

Bench Press (Barbell)

Bench Press (Paused)

Incline Bench Press (Paused)

Dip (Weighted)

Dip (Bodyweight)

Bicep Curl (Barbell)

Hammer Strength Preacher Curl

Hammer Curl (Cable)

Plank

Elliptical

Chest & Biceps

Deadlift (Barbell)

Deadlift (Paused)

High Bar Squat (Barbell)

Back Extension (Weighted)

Good Morning

Seated Leg Curl

Calf Raise (Leg Press)

Posterior Chain, Calves & Abs

Overhead Pin Press

Overhead Press (Barbell)

Arnold Press

Neutral Grip Dumbbell Bench Press

Dumbbell Skull-Over

Decline Crunch (Weighted)

Treadmill

Shoulders, Triceps & Abs

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Underhand Lat Pulldown

Pendlay Row

Seated Row (Cable)

Nautilus Inspriation Row (Wide-Grip)

Upper Back & Cardio

Low Bar Pin Squat

Front Squat (Barbell)

Bulgarian Split Squat (Barbell)

Leg Extension

Calf Raise (Machine)

Hanging Leg Raise

Quads, Calves & Abs

V-Handle Tricep Pushdown (Cable)

Board Bench Press

Decline Bench Press (Dumbbell)

Incline Curl (Dumbbell)

Preacher Curl (EZ Bar)

Trap Bar Deadlift

Trap Bar Deadlift (Paused)

Squat (Low Bar)

Reverse Hyperextension

Romanian Deadlift (Barbell)

Glute-Ham Raise

Seated Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Extension (Cable)

Skull Crusher (Barbell)

Abs Crunch (Machine)

Wide-Grip Pull-Up (Weighted)

Wide Grip Pull-Up

Lat Pulldown (Neutral Grip)

T-Bar Row

One Arm Bent Over Row

Rear Delt Fly (Dumbbell)

Zercher Squat (Barbell)

Tricep Pushdown (Cable)

Bulgarian Split Squat (Dumbbell)

Leg Extension (One Leg)

Leg Raise (Captain's Chair)

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