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) .

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?

Sure, 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

What is a powerlifting program?

A powerlifting program is any program designed to improve the performance of an athlete in the squat, bench press, and deadlift.

How long do powerlifting programs last?

Powerlifting programs typically last between 4 and 16 weeks.

Can beginners do powerlifting?

Absolutely. Anyone that can safely perform the squat, bench press, and deadlift can use a powerlifting program. There are no special qualifications. Plus, running a powerlifting program can actually help you improve coordination and motor recruitment.

What are the different kinds of powerlifting programs?

The primary variables manipulated in a powerlifting program are frequency, intensity, and volume. “Volume programs” tend to have higher volume & frequency paired with lower intensity and are best for off season training or as the beginning of a meet preparation. A “peaking program” is any program that ends with tapering down v

What is a beginner powerlifting program?

A beginner powerlifting program is any powerlifting program that takes advantage of the novice lifter’s ability to recover rapidly. As such, it tends to have shorter mesocycles than other programs. These usually range from 1 training session in length to 2 weeks.

PHATburn Powerbuilding Program Spreadsheet (2019)

Last Updated on March 30, 2019

PHATburn Powerbuilding Program Spreadsheet

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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.

Initially created by Reddit user /u/CaptainSarcasmo, PHATburn was “never meant to be a routine for other people to attempt” and was only created to capture what was working for /u/CaptainSarcasmo, who consistently ran a version of the program for 38 weeks. The program was “…only ever meant to be fun,” not a “good routine.”

Program overview:

6 training sessions per week
- 3 strength training sessions
- 3 hypertrophy training sessions
Combination of Doug Hepburn’s Powerlifting Method and Layne Norton’s PHAT
Best suited for individuals that have a lot of of time per session, enjoy lifting variations, and do not need to progress rapidly
Not ideal for competitive bodybuilding or powerlifting

PHATburn Program Spreadsheet

PHATburn Program Spreadsheet | LiftVault.com

PHATburn Program Spreadsheet

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