Lift Vault

Free Programs and Spreadsheets

Home » Programs » Powerbuilding Program » Page 2

The 10 Best Powerbuilding Programs for 2023

  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. Upper/Lower Split Program Collection
  7. Reddit PPL
  8. 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. 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.

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.

Popular Programs via App


Boostcamp App


Boostcamp App


Free

Many of the most popular programs on Lift Vault are now available on a free app!

Boostcamp lets you track progress, calculate weight/sets/reps, and discover new programs - all for free!


Visit Boostcamp App

Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks: ,
Periodization:
Meet prep program:
Program goal: , , ,
Uses RPE:
Uses 1RM Percentage(%):

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 Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. It has the option to be run as a peaking program for a meet. [Read more…]

Hepburn Method Powerbuilding Program Spreadsheet

By
Last updated

Experience level: ,
Weeks:
Periodization:
Meet prep program:
Program goal: , ,
Uses RPE:
Uses 1RM Percentage(%):

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

Doug Hepburn has become synonymous with brute force and sheer simplicity. This is reflected in his programs, which focus entirely on compound strength movements and do not explicitly recommend any direct accessory work.

Below there are essentially 2 programs, each with a power phase and a pump phase. In the old days, [Read more…]

Brian Alsruhe 9 Week Powerbuilding Program (5/3/1 Variant)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Check out the spreadsheet for Brian Alsruhe’s 5/3/1 variant program, which is excellent for those looking for a powerbuilding training style.

Please watch Brian’s video to understand how the program works. [Read more…]

PHATburn Powerbuilding Program Spreadsheet

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes. If you’re looking to introduce more volume into your off-season training, this may be what you’re looking for. [Read more…]

Daily Undulating Periodization (DUP) Training Program Spreadsheets

By
Last updated


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

Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to gain strength.

[Read more…]

Kizen 16 Week Powerbuilding Program (4 Week Preview + PDF)

By
Last updated

Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Hot on the heels of the immensely popular Kizen 6 Week Bench Peaking Program spreadsheet, Silent Mikke, Bart Kwan, and Omar Isuf have teamed up yet again to release the first 4 weeks of their 16 week Powerbuilding Program for free, including a PDF that explains the theory behind the program!

[Read more…]

PHAT Workout Routine + Program Spreadsheet

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks:
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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 PHAT (Power Hypertrophy Adaptive Training) workout routine is a 5 day powerbuilding program for athletes seeking strength and hypertrophy development.

Developed by Dr. Layne Norton, the PHAT workout routine blends power and hypertrophy work, making it ideal for bodybuilders looking to gain size and lifters that want to look aesthetic without being weak.

[Read more…]

PHUL Workout Routine Tips + Program Spreadsheet (Updated 2023)

By
Last updated

Recommended by Lift Vault:
Experience level:
Weeks: ,
Periodization:
Meet prep program:
Program goal: ,
Uses RPE:
Uses 1RM Percentage(%):

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

Short for Power Hypertrophy Upper Lower, PHUL blends power and size building principles for the athlete looking to get stronger and bigger. The PHUL program follows many of the principles of powerbuilding programming, but could also be considered a bodybuilding program.

[Read more…]