This program is designed to systematically build maximal and submaximal strength in the squat, bench press, and deadlift while simultaneously promoting lean muscle growth through well-balanced hypertrophy training, creating a bridge between powerlifting performance and bodybuilding aesthetics. It emphasizes structured progression using percentage-based loading and RPE guidance to ensure consistent overload without excessive fatigue, allowing the lifter to improve technique, bar control, and confidence under heavy weights. By combining heavy compound lifts with targeted accessory work, the program develops a strong, proportionate physique while supporting recovery, joint health, and long-term training sustainability, making it especially effective for intermediate lifters aiming to increase strength, add quality size, and maintain performance over multiple training cycles.

Powerbuilding 2026

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

V-Handle Tricep Pushdown (Cable)

UPPER(bench strength)

Deadlift (Barbell)

Barbell Row

Pull-Up (Weighted)

Chest Supported Row (Machine)

Bicep Curl (EZ Bar)

Hammer Curl (Dumbbell)

BACK + DEADLIFT

Front Squat (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Hanging Leg Raise

Standing Calf Raise

LOWER(hypertrophy)

Lat Pulldown

Skull Crusher (Barbell)

Preacher Curl (Barbell)

Tricep Extension (Cable)

UPPER(hypertrophy/arm)

RIR guide:
	•	RPE 7 = 3 reps left
	•	RPE 8 = 2 reps left
	•	RPE 9 = 1 rep left


Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Extension

LOWER(squat strength)

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