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…]
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. In terms of programming, this usually means incorporating 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 Programs
Strength Power and Fortitude Powerbuilding Spreadsheet
The Strength Power and Fortitude (SPF) 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 go gauge progress. [Read more…]
Brogains Powerbuilding Program Spreadsheet
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
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 Powerbuilding Program (5/3/1 Variant)
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
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) Program Spreadsheets
Daily Undulating Periodization or DUP is a scientifically proven method to get stronger, making it ideal for athletes, powerlifters, and anyone looking to get stronger.