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Powerbuilding Program Spreadsheets

A powerbuilding program is a training routine that combines principles from powerlifting and bodybuilding to achieve significant gains in both strength and muscular hypertrophy. In other words, you'll be strong and look strong. Powerbuilding routines often incorporate both low volume, high intensity powerlifting movements with higher volume accessory movements that support the squat, bench, and deadlift while also achieving aesthetic goals.

Popular Powerbuilding Routines

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

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8 Week Hypertrophy Program Spreadsheet (BigCoachD)

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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…]

Best 4 Day Workout Split Program Spreadsheets (Routine Collection)

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A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. Body parts are “split” into different training days, allowing recovery of those muscle groups while others are being worked in the next training session. Still, the term is somewhat flexible and can be applied to many different types of training. [Read more…]

8 Week Powerbuilding Program (Seba Kot)

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

10 Week Powerbuilding Program

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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…]

7 Week Hypertrophy Program Spreadsheet

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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…]

Coolcicada 6 Day PPL Spreadsheet

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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…]

Brendan Tietz 7 Week Intermediate Powerlifting Program

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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…]