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. Learn more: Gaining Strength During Weight Loss

10 Best Powerbuilding Programs for 2021

Q: 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) .

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

Kizen 16 Week Powerbuilding Program
PHUL Workout Program Spreadsheet
Kizen 4 Week Powerbuilding Spreadsheet
PhatBurn Program Spreadsheet
Brogains Powerbuilding Program
Upper/Lower Split Program Collection
Reddit PPL
Starscream Hypertrophy Program (more hypertrophy focused, less power focused)

Related: What is Powerbuilding?

Questions? Ask the Forum

Head over to the Lift Vault forum to ask the community and connect with other lifters.

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 programs are also available below.

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…]

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…]

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…]

Coolcicada 6 Day PPL Spreadsheet

By Kyle Risley
Last updated June 10, 2020
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…]

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…]

6 Day PPL Split Workout Routines (7 PPL Programs)

By Kyle Risley
Last updated October 27, 2021

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

Just looking for great 6 day PPL workout programs to run? Check out these links for spreadsheets + info.

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…]

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…]

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…]

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…]

Brogains 10 Week Powerbuilding Program Spreadsheet (4 Day)

By Kyle Risley
Last updated August 21, 2021
Recommended by Lift Vault: Recommended
Experience level: Intermediate
Weeks: 10, 12
Periodization: Block Periodization
Meet prep program: Yes
Program goal: Hypertrophy, Peaking, 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 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…]