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Home » Programs » Powerbuilding Program

The 10 Best Powerbuilding Programs

Here are the 10 most popular powerbuilding program spreadsheets.

  1. Kizen 16 Week Powerbuilding Program
  2. PHUL Workout Program Spreadsheet
  3. Kizen 4 Week Powerbuilding Spreadsheet
  4. PhatBurn Program Spreadsheet
  5. Brogains Powerbuilding Program
  6. SPF Powerbuilding Program
  7. PRIME 4 Week Powerbuilding Program
  8. Upper/Lower Split Program Collection
  9. Reddit PPL
  10. Starscream Hypertrophy Program (more hypertrophy focused, less power-focused)

A powerbuilding program is a training routine that combines principles from powerlifting and bodybuilding to achieve significant gains in both strength and muscular hypertrophy. Powerbuilding routines often incorporate both low volume, high-intensity powerlifting movements with higher volume, bodybuilding-style accessory movements.

Related: What is Powerbuilding?

Want more? Search the Lift Vault Program Library!

Search the Lift Vault Program Library to find the exact program you're looking for based on many criteria (e.g. experience level, days per week, and much more).

The latest powerbuilding programs are also available below.

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The 5 Best 6-Day Workout Splits

By Heather Jacques
Last updated June 29, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

For most people, it’s not realistic to go to the gym six days per week, which is why most workout programs only prescribe training 3-5 days per week. Not to mention, training nearly every day of the week may not be ideal or even necessary for beginners and intermediate trainees. And if you have an extremely busy schedule, it’s not even worth considering.

With that said, a 6-day workout split may be the best option for advanced trainees wanting to continue gaining size and/or strength. Let’s face it, some people enjoy the gym so much that they want to be there every single day. So if you’re a gym rat or an advanced lifter looking to maximize results, a 6-day workout split is something you should consider.

Since you’re training six days per week, following a well-structured workout program is essential because you can quickly overtrain. Two of the most popular 6-day workout splits include the upper/lower and push/pull/legs split. A 6-day workout split can be very effective for building muscle, gaining strength, and losing fat, as long as it’s programmed well.

To take the guesswork out of finding an excellent 6-day workout program and prevent wasted time or money, we’ve hand-selected 5 of the best ones that exist. Below you will find the five best 6-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program




What is Powerbuilding?

By Kyle Risley
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

For the last several decades, a civil war has been raging within the strength training community.

On one side stands an army of thick-necked powerlifters uniformed in sweat-stained Westside Barbell t-shirts. On the other looms a legion of bodybuilders, jacked, tan, and displaying perfect symmetry as they pose threateningly with shakers full of creatine monohydrate and protein powder.

Those in the former camp argue that the pursuit of strength trumps all. Those in the latter cite the philosophy of aesthetics as their primary motivation for performing rep after punishing rep.

All the while, another, more rational subset of strength athletes has sat quietly on the sidelines pondering the obvious question: why can’t you have both?

[Read more…]

Filed Under: Powerbuilding Program, Programs




PRIME 4 Week Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Prime Powerbuilding Program

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session.

[Read more…]

Filed Under: Powerbuilding Program, Programs

Squat frequency: 1
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

The 5 Best Upper/Lower Split Programs

By Heather Jacques
Last updated May 8, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you just looking for great upper/lower split workout programs to run?

If so, check out these links for spreadsheets and additional info.

  1. nSuns 4 Day LP
  2. SPF Powerbuilding
  3. Brogains Powerbuilding
  4. 5/3/1 365
  5. PHUL

What’s the best workout split for building muscle and gaining strength?

This question is a commonly asked question by many lifters. While several splits are effective, such as the bro split, push/pull split, full body workout split, and push/pull/legs, the upper/lower split is arguably the most popular.

An upper/lower workout split can be used whether you’re a beginner, intermediate, or advanced trainee. If you have at least 3-4 days per week to train, you can effectively hit each major muscle group twice per week, which is often considered to be the optimal training frequency for muscle growth.

The increased training frequency also improves your skill and technique in the big three (squat, bench press, and deadlift). An upper/lower split can also be utilized if you prefer training 5 or even 6 days per week.

Better yet, an upper/lower split benefits anyone wanting to lose fat, build muscle, and gain strength without living in the gym. Since this split is so popular, numerous upper/lower split workout programs are available!

Below you will find the five best upper/lower split workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program
Tagged With: 3 Day Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



BarBend 10 Week Powerbuilding Program

By Kyle Risley
Last updated February 7, 2022

Experience level: Beginner, Intermediate

Weeks: 10

Periodization: Linear Periodization, Undulating Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS CSCS, and is a program that was created in partnership with Gravitus mobile app. 

[Read more…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan, 5 Day Workout Plan



Ivysaur 3 Week Intermediate Aesthetic Workout Routine

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 3

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy

Uses RPE: No

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]

Filed Under: 3 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs
Tagged With: 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Best 3 Day Workout Splits

By Emma Lennon
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Many gym goers believe you need to train five or six times a week to see strength gains and build muscle mass. 

But if you’re too busy to make it to the gym more than three times a week, don’t fret.

Three high-quality workout sessions are better than dragging yourself to the gym every day to do subpar workouts with no energy or focus.

We’ll explore how to achieve your fitness and aesthetic goals with just three weekly gym sessions. 

You’ll learn how to plan a 3-day workout split to strengthen your upper body and lower body muscle groups and promote muscle growth.

We’ve also provided links to the six best 3-day training split programs, where you’ll find free, downloadable spreadsheets to help you reach your goals. 

[Read more…]

Filed Under: Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program




The Famous Reddit PPL Program Spreadsheet (Improved)

By Kyle Risley
Last updated May 8, 2023

Experience level: Beginner

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I’m bringing forth a new and improved version here after being frustrated by the shortcomings of past efforts.

[Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1
Overhead press frequency: 2

Starscream: 12 Week Hypertrophy Program (5 Day)

By Kyle Risley
Last updated June 22, 2020

Experience level: Intermediate

Weeks: 12

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Starscream is the brainchild of /u/benchpauper, who concocted such popular spreadsheets as the MEGAZORD hybrid strength program. [Read more…]

Filed Under: 12 Week Programs, Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 12 Week Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan
Squat frequency: 1
Bench press frequency: 3
Deadlift frequency: 1

8 Week Hypertrophy Program Spreadsheet (BigCoachD)

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner, Intermediate

Weeks: 8

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Edit 9/22/19: Fixed an issue with the inputs. Using a “.” (i.e. period, full stop) is now supported in the 1RM input fields.

This program is an 8 week hypertrophy training program inspired by Reddit user and strength coach /u/BigCoachD. Good for off-season powerlifting training, bodybuilding, or anyone looking to increase their work capacity and get bigger.

It is a 4 day program based on linear periodization. Week 1 starts at 5×12 @50% of 1RM and adds 5% each week, gradually working up to 5×8@67.5% in week 8. [Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 1

The 6 Best 4 Day Workout Splits for 2023

By Heather Jacques
Last updated February 11, 2024


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you just looking for great 4 day workout split to run?

If so, check out these links for spreadsheets and additional info.

  1. GZCLP (4-day version)
  2. The Strength Athlete (4-day version)
  3. GZCL Jacked and Tan 2.0
  4. nSuns LP
  5. PHUL
  6. SPF Powerbuilding (4 day version)

The 4-day workout program is one of the best training splits for anyone with a busy schedule wanting to build muscle, burn fat, or gain strength. Many 4-day workout splits are organized so that you train each major muscle group twice per week, which is arguably the most optimal training frequency.

One of the best features of a 4-day workout split is three rest days, so you can still do all the other activities you enjoy outside of the gym. Not to mention, rest is extremely important for muscle growth, strength gains, and even losing fat.

When it comes to changing your body composition and improving your exercise performance, less is more. Whether you’re a complete beginner or an advanced trainee, a 4-day workout routine is a great option for those looking to maximize their results without practically living in the gym.

Below you will find the six best 4-day workout programs and a link to their respective spreadsheets so you can download a copy for free!

[Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Powerlifting Program, Programs, Strength Training Program




8 Week Powerbuilding Program (Seba Kot)

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 8

Periodization: Block Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is an 8 week powerbuilding program designed by Seba Kot, Polish lifter (YouTube channel). This is a lightly translated version. [Read more…]

Filed Under: 8 Week Programs, Powerbuilding Program, Programs
Tagged With: 4 Day Workout Plan, 8 Week Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

10 Week Powerbuilding Program

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 10

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

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…]

Filed Under: 10 Week Programs, Powerbuilding Program, Programs
Tagged With: 10 Week Workout Plan, 4 Day Workout Plan
Squat frequency: 2
Bench press frequency: 1
Deadlift frequency: 1
Overhead press frequency: 1

7 Week Hypertrophy Program Spreadsheet

By Kyle Risley
Last updated June 8, 2019


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a 7 week hypertrophy program billed the “Generic Hypertrophy Block.” Following general periodization principles, this type of program could effectively be used prior to transitioning to a strength block, power block, and peaking block. [Read more…]

Filed Under: 7 Week Programs, Powerbuilding Program, Programs




Coolcicada 6 Day PPL Spreadsheet

By Kyle Risley
Last updated August 4, 2023

Experience level: Beginner, Intermediate

Weeks: Indefinite

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Coolcicada PPL is a popular 6 day PPL  that originated from a BodyBuilding.com forum member. The original thread is here. It has since gained great notoriety as an effective program for building strength and muscular development in many lifters.

[Read more…]

Filed Under: Bodybuilding Program, Powerbuilding Program, Programs, Strength Training Program
Tagged With: 6 Day Bodybuilding Program, 6 Day Workout Plan
Squat frequency: 2
Bench press frequency: 2
Deadlift frequency: 2
Overhead press frequency: 2

Brendan Tietz 7 Week Intermediate Powerlifting Program

By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 7

Periodization: Block Periodization

Meet prep program: Yes

Program goal: Hypertrophy, Powerlifting


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a spreadsheet derived from Brendan Tietz’s YouTube video on intermediate powerlifting and bodybuilding programming. If you’re a beginner lifter, please see Brendan Tietz Beginner Powerlifting Program. As this blends a significant amount of hypertrophy work with strength development, this could also be considered a powerbuilding program. This program utilizes a blend of percentage programming and RPE. If you’re unfamiliar with RPE, you can learn more about it here: RPE Calculator. [Read more…]

Filed Under: 7 Week Programs, Powerbuilding Program, Powerlifting Program, Programs
Tagged With: 5 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 2
Overhead press frequency: 1

6 Day PPL Split Workout Routines (7 PPL Programs)

By Kyle Risley
Last updated August 4, 2023


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Are you just looking for great 6 day PPL workout programs to run?

If so, check out these links for spreadsheets and additional info.

  • metallicadpa PPL (aka “Reddit PPL)
  • Coolcicada 6 Day PPL
  • Blood God PPL
  • PPL GZCL
  • PHUL 6 Day PPL Version
  • nSuns 5/3/1 LP PPL with BBB

What is a PPL Split?

A PPL split is a method for organizing resistance training based on the type of exercise movements. PPL stands for push, pull, legs. Common exercises include the bench press for push days, barbell rows for pull days, and squats for leg days.

About 6 Day Push Pull Legs Routines

Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout split allows for recovery from a certain set of movements while still training other movements.

For example, by grouping push movements (e.g. overhead press, bench press, dumbbell press, etc.) together in a single training session, it allows for those muscles to recover while pull movements are trained the next day. This lets an athlete train with greater frequency while still allowing for adequate recovery.

These programs are often used to stimulate hypertrophy, though mixing heavy days with lighter days appropriately can also help achieve significant strength gains as well.

[Read more…]

Filed Under: Powerbuilding Program, Programs, Strength Training Program




All Pro Simple Beginner Routine Program Spreadsheet

By Kyle Risley
Last updated April 18, 2020

Experience level: Beginner

Weeks: 5

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The All Pro Simple Beginner Routine (ASBR) is a classic strength and hypertrophy workout routine for novices. It supposedly originated on BodyBuilding.com and this particular version was modified a bit by tr3pid.

There is an extensive FAQ section that is copied from the spreadsheet below. [Read more…]

Filed Under: 5 Week Programs, Bodybuilding Program, Powerbuilding Program
Tagged With: 3 Day Bodybuilding Program, 3 Day Workout Plan
Squat frequency: 3
Bench press frequency: 3
Deadlift frequency: 3
Overhead press frequency: 3

David Laid DUP 6 Day PPL Program

By Kyle Risley
Last updated April 17, 2020


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. [Read more…]

Filed Under: 4 Week Programs, Powerbuilding Program, Programs
Tagged With: 4 Week Workout Plan



Strength Power and Fortitude 4 Week Powerbuilding Program Spreadsheet

By Kyle Risley
Last updated August 21, 2021

Experience level: Intermediate

Weeks: 4

Periodization: Linear Periodization

Meet prep program: No

Program goal: Hypertrophy, Powerlifting, Strength

Uses RPE: No

Uses 1RM Percentage(%): Yes


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

The Strength Power and Fortitude (SPF) 4 week powerbuilding program by Brogan Pratt is an off season program for powerlifters designed to help build base strength and work capacity. It can be run as a 3 day or 4 day program and resets every 4 weeks, using an AMRAP set on week 4 to gauge progress.

[Read more…]

Filed Under: 4 Week Programs, Powerbuilding Program, Programs
Tagged With: 3 Day Workout Plan, 4 Day Split, 4 Day Workout Plan, 4 Week Workout Plan
Squat frequency: 1
Bench press frequency: 1, 2
Deadlift frequency: 1
Overhead press frequency: 1, 2

  • 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). For more information, check out our article, “What is Powerbuilding?“
  • 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?
    • Yes, 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. It could, however, limit your strength gains. Click to learn more: Gaining Strength During Weight Loss
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