Barbell Powerbuilding - 5 Day

Strength and Conditioning Program for a Strong and Ripped Physique

Weekly Split Overview

Day 1 (Monday): Upper Body Strength

Day 2 (Tuesday): Lower Body Strength

Day 3 (Wednesday): Active Recovery/HIIT Cardio


20-30 minutes of cycling, rowing, or running (intervals: 1 minute high intensity, 1 minute low)

10 minutes of dynamic stretching

Day 4 (Thursday): Push (Chest, Shoulders, Triceps)

Day 5 (Friday): Pull (Back, Biceps)

Day 6 (Saturday): Lower Body Hypertrophy & Core

Day 7 (Sunday): Rest/Stretching/Yoga

Cardio and Conditioning

Add two low-intensity steady-state (LISS) sessions (20-30 minutes each) on any active day, preferably after weight training.

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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

Bench Press (Barbell)

Bent Over Row (Barbell)

Push Press (Barbell)

Pull-Up (Weighted)

Lateral Raise (Dumbbell)

Upper Body Strength

3-4 sets on compound. Add the 4th set if needed. 

Incline Bench Press (Barbell)

Military Press (Barbell)

Dip (Weighted)

Skull Crusher (Barbell)

Push Day

Barbell Row

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Pull Day

Bulgarian Split Squat (Dumbbell)

Goblet Squat

Romanian Deadlift (Trap Bar)

Abs Crunch (Weighted)

Lying Leg Raise

Ab Wheel

Standing Calf Raise

Lower Body Hypertrophy & Core

Squat (Barbell)

Deadlift (Barbell)

Lunge (Barbell)

Lower Body Strength

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