Tim’s Powerbuilding Program

This program combines key aspects of powerlifting, and bodybuilding to increase your one rep max for squat, bench, and deadlift. At the same time it will also target muscles that help you build a more “aesthetic” look. This program can also easily adapt to your schedule. Whether you can work out 3, 4, or 5 days a week, simply go to the gym when you can and do the next day in rotation. Just don’t skip or rest more than 3 days in a row. Due to the intensity of the program, don’t work out more than 3 days in a row. Try this program and watch your overall strength increase!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Squat (Barbell)

Deadlift (Barbell)

Leg Extension

Seated Calf Raise

Day2 Lower Strength w/Quad Acc

Bench Press (Barbell)

Barbell Row

Military Press (Barbell)

L-Sit Pull Up

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Day1 Upper Strength w/Push Acc

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Pull-Up (Assisted)

Bicep Curl (Cable)

Rear Delt Fly (Dumbbell)

Day3 Upper Body Day w/Pull Acc

Focus on deadlifting heavy. But use caution. Injuries equals massive setbacks.

Seated Hamstring Curl

Standing Calf Raise

Day4 Lower Deadlift w/Ham Acc

Mini deload week to help CNS. Occurs after 4 weeks of lifting. Do them more or less as you need.

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