10 Week Powerbuilding Routine | LiftVault.com
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Powerbuilding by /u/smallof2pieces
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This program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories.Tier 1
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On this program you'll hit a major compound movement(for powerlifters, likely your competion
Heavy compounds, competition movements.
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movement plus one additional) for one top set of an AMRAP before moving on to
Low volume, high effort
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accessory exercises. The goal is to not burn out on competition movements so as to
Squat, bench, deadlift, etc
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hit each day fresh and able to hit a rep PR. Meanwhile you'll get in your volume and Tier 2
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back-up work on non-competition movements to strengthen weak points and build muscle.
Secondary compounds that are similar, but inherently easier than Tier 1 movements.
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Your Tier 2 movements will be similar to your competition movements, but just different enough to
Medium volume, medium effort
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keep you from building up repeated stress in the movement pattern. Your Tier 3s will be smaller,
Box squat, DB bench, rack pulls, etc
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isolation movements and exercises done with a metric butt ton of volume to pack on muscle.Tier 3
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Supersets are utilized frequently to save on time. Workouts are split upper and lower, and you'll do
Isolation exercises used to build muscle and support the main movements
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deadlift accessories after squats, squat accessories after deadlift, bench accessories after OHP, etc.
High volume, low effort
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in order to increase lift frequency and allow for better recovery by not overdoing any one particular lift.
Cable rows, leg extensions, flies, bicep curls, etc
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What this program is good for:
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- Building muscle
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- Having fun and staying fresh in the off season
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- Exploring new movements while staying familiar with comp movements
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- Slow but steady strength gains
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- Hitting low intensity(<~85%) rep PRs
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- People looking to get a workout in in about 1.5 hours, 4x a week
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What this program is not good for:
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- Peaking for a meet
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- Getting in high specificity training with comp movements
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- Hitting high intensity (>~85%) PRs
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