What is powerbuilding?

Powerbuilding is a term used to describe training styles that incorporate both higher intensity, lower volume rep ranges (power) with lower intensity, higher volume rep ranges (bodybuilding) .

Is the powerbuilding training style new?

No. The term has become increasingly popular within the fitness community since 2013, but the training style is not new.

How do I know if a powerbuilding program is right for me?

The best answer is to try one. By actually running a program, you can see what works for you, what does not, and make adjustments from there. You should not run a powerbuilding program if you're preparing for a powerlifting meet. If you're lifting to get stronger or add muscle, chances are a powerbuilding program could help you achieve that.

Can I lose weight while running a powerbuilding program?

Sure, you can lose weight running any program. Weight loss depends on the number of calories you're eating vs. the number of calories you're burning each day. Learn more: Gaining Strength During Weight Loss

10 Week Powerlifting Program Spreadsheets

Here is a filtered list of 10 week powerlifting programs.

Don't see the program spreadsheet you're looking for?

Check out all powerlifting programs or all strength programs.

Lift Specific 10 Week Programs

10 Week Powerbuilding Program

This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement(for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. [Read more…]

GZCL / Mag-Ort / Deathbench Hybrid Spreadsheet

Combining GZCL for squats, Mag-Ort for deadlift, and Deathbench for bench press, this hybrid program became popularized on Reddit by /u/truthlesshunter. [Read more…]

Candito Advanced 10 or 14 Week Deadlift Program Spreadsheet

Released in February 2018, this deadlift specific program is the latest in a long line of excellent powerlifting programs from Jonnie Candito. This is an advanced deadlift program and should not be used by novice lifters. For the novice and intermediate lifter, check out Candito’s 6 Week Program or Linear Strength Programs.

The deadlift program is structured as follows: [Read more…]

Dan Alexander 10 Week Powerlifting Peaking Program

Dan Alexander’s 10 week Powerlifting Peaking Program is designed to improve the 1RM of the squat, bench, and deadlift by 5%. Spread across the three lifts, this can result in a sizeable boost to a lifter’s total on the competition platform.

This program is a hybrid of Korte’s 3×3 program and Verhoshansky’s Soviet peaking routine. [Read more…]

Scott Warman Bench Press Peaking Program

Scott Warman’s 10 week bench press peaking program is a bit different than many bench peaking programs in that it focuses on improving the 2RM by 10 lbs. 1RM improvements are saved for meet day. [Read more…]

Ken Lain’s Original and Modified Matrix Bench Program Spreadsheet

The Original Matrix and Modified Matrix bench programs were designed by Ken Lain to help peak his bench press.

While both versions calls for a heavy and light bench day, the original version is much more aggressive in its programming, especially on heavy days.

For this reason, most athletes are recommended to start with the “modified matrix” version. [Read more…]

Ed Coan Program: 12 and 14 Week Peaking Program Spreadsheets

Ed Coan, arguably the GOAT of powerlifting, has a few popular programs floating around, including the Coan Phillipi Deadlift Routine. Here are two popular powerlifting programs in 12 and 14 week versions. Rep schemes for each program are included below the spreadsheets.