4 day powerbuilding routine. A sample 4-day split could look like this: Day 1: Squat-focused strength + leg hypertrophy (quads, hamstrings, calves) Day 2: Bench press strength + chest, shoulders, and triceps hypertrophy Day 3: Deadlift strength + back and biceps 250 Likes, TikTok video from thenattyengineer (@thenattyengineer): “Discover a powerful 4-day upper/lower workout split designed to maximize strength and hypertrophy. pdf), Text File (. This program focuses on building strength through powerlifting techniques, and then maximising size and definition with bodybuilding exercises. A powerbuilding program is a training routine that combines principles from powerlifting and bodybuilding to achieve significant gains in both strength and muscular hypertrophy. doc / . I think it's really good, as written its more bodybuilding but you can swap in Deadlifts and Squats and run programing used on Bench below for those to be a powerbuilding routine, it's just an intermediate periodization method with similar volumes to 531. There's no more excuses, May the gains be with you This is a pretty common strength split, though often there will be 1-2 extra bench slots on the deadlift days. This particular upper/lower workout program includes three distinct training phases – volume, strength realization, and intensity. Oct 4, 2025 · 4 Day Powerlifting Routine for Beginners Exercise Substitutions While the exercises in this routine are chosen to serve a specific purpose, there are times when exercises need to be substituted in because of an inability to do the exercise correctly, not having the right equipment, or not wanting to wait for the equipment to become available. Utilizing 4 training days per week is a popular choice for upper/lower body split routines like PHUL as well as programs that focus on a major compound lift each day like Wendler's 5/3/1. Table of Contents1 Brogains Powerbuilding Program Overview2 Brogains Powerbuilding Program Spreadsheet3 How to Calculate Your Training One Rep Max (1RM) Brogains Powerbuilding Program Overview 4 workouts per […] This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Now, I realize that most of you probably aren't only interested in hypertrophy. Ideal for all fitness levels. Oct 14, 2023 · Are 4-day workout splits good for building muscle? And if so, which split is best? In this article, we go over five of the best ones. This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains. If you are interested in fully customized online coaching for a 4 or 5 day power building routine…. muscleandstrength. It has the option to be run as a peaking program for a meet. Many powerbuilding programs use a 4-day or 5-day split to balance strength and hypertrophy work effectively. It was originally designed for school-aged lifters that were only able to train 3 days per week. Develop raw strength & boost lagging muscles with this powerbuilding split designed for effective progression in the weight room. This 5 day split is for intermediate lifters who are hungry for rapid size and strength gains. Power Muscle Burn 5 Day Powerbuilding Split. Compound movements will ensure the intensity is spread across all ma Best Powerbuilding Program: The Get Big & Strong Workout + Free PDF. A PPL split split stands for Push, Pull, Legs, which is exactly what the workouts are divided into. Here's the ultimate workout split to achieve both. txt) or read online for free. Although a full body workout plan is most ideal for a 3 day split if your goal is strength2, they can also be effective when expanded to a 4-day weekly schedule. In this article, I share what happened when I reduced my workouts to just four lifts and only trained three times a week. In this blog post you're going to get a complete 4-Day Bodybuilding Split Routine that focuses on building size and strength throughout all your major A 4 Day powerlifting routine allows you to program your strength and hypertrophy exercises in an effective way so that you can beef up mass and increase your lifting ability. Use this template as a guideline rather than a strict plan. Jan 26, 2010 · This 4 day split by Steve Shaw is a powerbuilding system designed to propel intermediate lifters towards faster muscle mass and strength gains. 6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Plan This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Huge range of FREE workouts for men. There are many formats, but generally a powerbuilding workout routine will either be a push/pull, upper-lower split, or a powerlifting -style split. This is a 12-week program. If you are a beginner and would like to do this routine, change the 3 sets of 3 rep exercises to a 5×5; there is no need for a beginner to do anything under 5 reps. Table of Contents1 Brogains Powerbuilding Program Overview2 Brogains Powerbuilding Program Spreadsheet3 How to Calculate Your Training One Rep Max (1RM) Brogains Powerbuilding Program Overview 4 workouts per […] 4 Day Workout Plans 4 day workout plans are a great way to build strength, grow muscle, and make solid progress. The goal is to keep your strength gains moving up and to continuously add more muscle size. 4-Day Full Body Split. Feb 11, 2024 · Many 4-day workout programs use a powerbuilding approach, combining powerlifting and bodybuilding principles. This Chinese Olympic weightlifting program is a 3 day, 4 week peaking block designed for competition preparation. I am currently accepting 5 NEW CLIENTS onto my roster. On Days 3 and 4, you will ramp up the volume to stimulate hypertrophy. Link to Workout: https://www. Sep 11, 2020 · The intent is for you to stay on each routine for four weeks, making this a complete 12-week powerbuilding program. In my last article, I explained why traditional training programs usually fall a bit short and discussed what I consider the optimal split routine for bodybuilding. You could even classify this workout routine as a powerbuilding program because it blends aspects of powerlifting and bodybuilding. With four days per week, you can dedicate two of those days to strength training and the other to hypertrophy. This guide will provide a complete outline of the PHUL workout program and links to exercise instructions. Our 8 week powerlifting program and calculator is now at your fingertips. We show you the right technique for optimal results. 4-Day "Body Part" Split. Rapidly build size and strength with this powerbuilding 5 day split which focuses on strength building power sets, and crazy-intense burn sets. A science-backed 4-day push-pull workout routine designed to help you build strength and muscle efficiently - training each major muscle group twice per week with structured push and pull days and smart recovery. Gym Geek's 4 day powerlifting routine combines multiple lifts (bench, deadlift and squat) into the same workout session. It allows you to hit muscle groups twice a week, which is shown to be highly effective for muscle growth and strength gains among beginner to intermediate lifters, it allows you to separate big lifts like squats and deadlifts or bench press and overhead press, and it's easy to organize and manage - 2 upper + 2 lower = 4 days. This particular example is drawn from Brogains 10 Week Powerbuilding program, a 4-day upper/lower workout routine that’s great for intermediate and advanced lifters trying to gain strength and size. 4-Day PPL Split. Build both size and strength in this 4 day split based around basic compound movements. Learn how many reps and sets are best, and try this 4-day powerbuilding programme. Pushing: Upper body pushing exercises (chest, shoulders, triceps). Compound movements will ensure the intensity is spread across all ma Best 4 day split according to research | Push+Pull only (legs included) : r/powerbuilding r/powerbuilding Current search is within r/powerbuilding Remove r/powerbuilding filter and expand search to all of Reddit A powerbuilding program is a training routine that combines principles from powerlifting and bodybuilding to achieve significant gains in both strength and muscular hypertrophy. html PHUL stands for Power Hypertrophy Upper Lower and is a popular 4-day workout routine that combines training for strength and hypertrophy. 3-day workout split routine example Day 1: squat, bench press, lat pulldown Day 2: rest Day 3: overhead press, deadlift, dumbbell row Day 4: rest Day 5: bench press, squat, lat pulldown Day 6: rest Day 7: rest The above 3-day split workout routine is one example of how you can fit an effective training plan into three days per week. Download men's workouts for muscle building, fat loss, abs, chest and more from Muscle & Strength. Ready to grow? It's time to get your bulk on! Maximize Power Muscle Burn training by following this diet and supplementation plan. Gain maximum size and strength with the most effective exercises known to man. #gymtok #fitness #workoutroutine #powerbuilding”. Program Overview 4 week peaking mesocycle 3 training days per week Trains a variety lifts, but is designed to peak the snatch and clean 5-Day split workouts include two 5 day workout plans and vital info on optimal training for 5 days a week. MAN 4 DAYS PROGRAMS - Free download as Word Doc (. This 4-Day Split 12-week routine explains what Powerbuilding is + How-To This guide will help you learn how powerbuilding workout programs work and offers powerbuilding routines for you to test out and feel the impact of the training for yourself. On Days 1 and 2, you will focus primarily on building strength. Planning 2026, Powerbuild, Workout Plans For 2026 And More Your training must be calculated if you hope to build strength and size at the same time. This 4 day split workout plan follows an upper-lower split with three rest days each week while making sure each muscle group gets worked twice, giving them enough time to recover and grow. Day Split FAQs: Which 4-Day Split Workout Is Best? At SET FOR SET, we strongly believe an upper lower workout program is best for a 4 day split. You have been warned! Jeff Nippard Size and Strength (4X a week) program update : r/powerbuilding r/powerbuilding Current search is within r/powerbuilding Remove r/powerbuilding filter and expand search to all of Reddit Power 8 combines a 5x5 protocol with a brutally effective 8x8 exercise. To do this, bodybuilders will usually train maybe 5 days or even 6 days a week. Power Bodybuilding Program: 4-Day Split This workout program is your one stop shop for strength, size and power. Massive Freak 4 Day Powerbuilding Split Those of you that are familiar with my articles know I've created hundreds of routines over the years. 4 Day Workout Plans 4 day workout plans are a great way to build strength, grow muscle, and make solid progress. Some may still prefer to use a very bodybuilding specific program and hit every muscle hard once a week. This three-day, 'powerbuilding' inspired training plan combines heavy 5 x 5 compound lifts and bodybuilding supersets to help you add raw strength and muscle mass The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. This system is perfect for the intermediate lifter who wants to continue to maximize gains. I'm sure that most elitefts readers—hell, most lifters in general—prefer to This powerbuilding program combines training protocols from powerlifting and bodybuilding to maximize your gains in strength and muscle in 12 weeks. docx), PDF File (. There’s no need to limit the way your organize your workouts to the ways bodybuilders most commonly do it. Power Muscle Burn Bulking Diet And Supplement Plan. Powerlifting makes you really strong, bodybuilding makes you really muscular, and powerbuilding does both. . To help you start your powerbuilding journey, I put together this four-day program that follows a straightforward upper/lower split. Best 4 day split according to research | Push+Pull only (legs included) : r/powerbuilding r/powerbuilding Current search is within r/powerbuilding Remove r/powerbuilding filter and expand search to all of Reddit Build power and muscle by combining the techniques of powerlifting and bodybuilding. Not what you're looking for? Forget about abs and calves. Not what you're looking for? Try this 4-day split workout routine to not only develop bigger muscles and strength gains, but to also improve power, explosiveness, and force generation. This routine is based on a powerbuilding model and is intended for intermediate lifters. The Difference Between Bodybuilding, Powerlifting, and Bodybuilding Watch short videos about powerbuilding workout plan for 2026 from people around the world. Enter our powerbuilding workout routine. Get the best of both worlds with bodybuilding and powerlifting. STEVE’S DENSITY & STRENGTH 4 DAY SPLIT This 4 day powerbuilding split by Steve Shaw system designed to is a propel intermediate lifters towards faster muscle mass and strength gains. Powerbuilding routines often incorporate both low volume, high-intensity powerlifting movements with higher volume, bodybuilding-style accessory movements. The Brogains powerbuilding program is a strength and hypertrophy program written by Brogan Pratt. This program is a classic push/pull/legs program. My Eight-Week Minimalist Powerbuilding Program Powerbuilding combines powerlifting with bodybuilding to increase muscle size and strength simultaneously. Here's how to design a plan. com/ workouts/steves-density-and-strength-4-day-split. Each routine will have a slightly different approach that includes both powerlifting and bodybuilding techniques. You also This 4 day workout focuses on high intensity and a lower rep range to build strength. This three-day, 'powerbuilding' inspired training plan combines heavy 5 x 5 compound lifts and bodybuilding supersets to help you add raw strength and muscle mass r/powerbuilding Current search is within r/powerbuilding Remove r/powerbuilding filter and expand search to all of Reddit This 4 day workout focuses on high intensity and a lower rep range to build strength. You can gain muscle and strength at the same time — you just need the right program. bzuzhr, gjnc, chef5e, ksw2, zkrq, agxw, v8ddn, jknzc, t39hk, ibieu,