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…]
Powerbuilding Program Spreadsheets
A powerbuilding program blends 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
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…]
September 9, 2019: New and improved Metallicadpa PPL v2.1 spreadsheet has been added. Now keeps track of 12 weeks at a time, progresses weight automatically between workouts, and is easier to customize.
August 30, 2019 Update: Added Shortcut to Shred to the list of PPL programs.
Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. This workout structure, often referred to as a 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 [Read more…]
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…]
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…]