powerbuilding program

Powerbuilding Program

Free powerbuilding program template combining strength and hypertrophy with a weekly schedule and Gym Log import.

Level

Intermediate

Goal

Build strength on major lifts while driving hypertrophy across the week.

Frequency

4 training days per week.

Equipment

Barbell, dumbbells, bench, rack, and accessory options.

Strength Hypertrophy Home Gym

A powerbuilding program combines two goals that many lifters care about at the same time: getting stronger on key barbell lifts and looking more muscular. Pure powerlifting can become too narrow for people who also want physique-focused work. Pure bodybuilding can leave strength progress feeling vague. Powerbuilding sits in the middle.

This template is built around a four-day structure with heavy primary lifts and muscle-building accessory work. It suits people who enjoy tracking top sets, back-off work, and visible weekly volume. In Gym Log, it becomes easy to record the heavy work and still keep the rest of the session organized.

Weekly schedule

This powerbuilding program is organized as a 4 training days per week. plan. After import, the workout days are spaced out on your calendar so you can start with a realistic week instead of adding everything manually.

Upper Strength

Starts on your chosen date

Bench-focused strength day

Competition or Paused Bench Press — 4 x 3-5
Barbell Row — 4 x 6-8
Overhead Press — 3 x 6-8
Weighted Pull-Up or Pulldown — 3 x 6-10
Arm Finisher — 2-3 rounds

Lower Strength

1 day later

Squat and hinge strength focus

Back Squat — 4 x 3-5
Deadlift Variation — 3 x 3-5
Leg Press or Pause Squat — 3 x 6-8
Leg Curl — 3 x 8-12
Calf Raise — 3 x 12-20

Upper Hypertrophy

3 days later

Chest, shoulder, and back volume

Incline Dumbbell Press — 4 x 8-10
Chest-Supported Row — 4 x 8-10
Seated Dumbbell Press — 3 x 8-10
Lateral Raise — 3 x 12-20
Fly + Curl + Triceps Extension Circuit — 2 rounds

Lower Hypertrophy

4 days later

Glute, hamstring, and quad volume

Front Squat or Hack Squat — 4 x 6-8
Romanian Deadlift — 4 x 8-10
Bulgarian Split Squat — 3 x 8-10 each leg
Leg Extension — 3 x 12-15
Hanging Leg Raise — 2-3 sets

Why this template works

Keeps strength goals and physique goals in the same plan.
Lets heavy compounds stay central without ignoring accessories.
Excellent fit for experienced home-gym users.
Tracks well inside a workout calendar because the weekly rhythm is stable.

Who should use this workout

This routine is best for people who want a clear structure they can follow right away. It is especially useful for:

Intermediate lifters who enjoy barbell work.
People who want both performance and physique progress.
Users who like a structured weekly split.

Track this workout properly

You can follow this workout manually, but tracking your sets, reps, and progression is what actually drives results. Gym Log automatically places each session on your calendar so you can focus on lifting instead of remembering what you did last time.

Import the workout in one click.
Log your sets and reps as you train.
Track progression week over week.
Never lose your workout history again.

Start tracking this workout →

Download this workout

Prefer to use the plan offline? Create a free Gym Log account or sign in to unlock instant PDF and Excel downloads.

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Coaching notes

Treat the heavy top lift as the priority of the day.
Use accessories to build muscle and support the main lifts instead of chasing fatigue for its own sake.
Run the same movement patterns long enough to see strength progress.

Frequently asked questions

What is the difference between powerlifting and powerbuilding?

Powerlifting focuses mainly on squat, bench, and deadlift performance. Powerbuilding keeps those lifts important but adds more physique-oriented volume.

Is powerbuilding good for intermediate lifters?

Yes. It is often ideal for intermediates who no longer want a beginner-only strength plan.