This program is Phase 2 of the Powerbuilding System. It is designed to expand and improve on the adaptations built in Powerbuilding Phase 1.

Phase 1 was designed with a roughly equal focus on developing strength and muscle growth. It could be considered a pure “50:50” powerbuilding 
plan. 

Phase 2 will focus more on the muscle building aspect of powerbuilding through the use of slightly higher volumes, more exercise variation and advanced hypertrophy techniques. 

This phase will set us up to have an enormous work capacity and increased muscle mass leading into Phase 3.

Jeff Nippard Powerbuilding Phase 2.0 (5x/6x Week)

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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

Squat (Barbell)

Front Squat (Barbell)

Bench Press (Barbell)

Pull-Up (Weighted)

Glute-Ham Raise

Face Pull

Full Body 1

Deadlift (Barbell)

Overhead Press (Barbell)

Bulgarian Split Squat (Dumbbell)

Meadow Row

Bicep Curl (EZ Bar)

Chest Fly (Cable)

Full Body 2

Pin Squat

Chin-Up (Bodyweight)

Single Leg Hip Thrust

Cable Reverse Flye

Full Body 3

ENHANCED-ECCENTRIC CALF RAISE

Full Body 5 (Pump Day)

Romanian Deadlift (Barbell)

Single Leg Press

Leg Extension

Lying Leg Curl

Standing Calf Raise

Legs 1

Shoulder Press (Machine)

Dip (Weighted)

Skull Crusher (Barbell)

EGYPTIAN LATERAL RAISE

Tricep Kickback

Push 1

Seated Row (Cable)

Kneeling Pullover

Hammer Curl

Incline Curl (Dumbbell)

Incline Dumbbell Shrug

Pull 1

Reset Deadlift

Hack Squat

L-Sit Hold

Legs 2

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Lateral Raise (Dumbbell)

Neck Flexion

Push 2

Omni-Grip Lat Pulldown (Wide, Mid, Under Grip)

Chest Supported Row (Machine)

Pull 2

Block Pull (Barbell)

Incline Bench Press (Dumbbell)

Leg Curl

Wide Grip Lat Pulldown

Sliding Leg Curl

Wall Slide

Sumo Deadlift (Barbell)

Leg Press

Isometric Row Hold (Dumbbell)

Dip (Bodyweight)

Single Arm Row (Cable)

Tricep Pushdown (Cable)

Bench Press (Paused)

Pull-Up (Neutral Grip, Weighted)

Prone Trap Raise

Hanging Leg Raise

Larsen Press (Barbell)

Incline Barbell Press (Close Grip)

Lateral Raise (Cable)

Sissy Squat

Nordic Curl

Single Leg Calf Raise (Weighted)

Hip Abductor (Machine)

Cable Crunch

Cable Shrug-In

Lat Pulldown (Single Arm)

Helms Row

Bayesian Curl

Inverse Zottman Curl

Band Pull Apart

Pull Through (Cable)

Single-Leg Leg Curl

Deficit Push Up

Cable Crossover

Dumbbell Lateral Raise (ISO Hold)

Push 5

Weighted Eccentric-Overload Pull-Up

Eccentric-Accentuated Pull-Up

Pinch Grip Curl

Full Body 4

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