5-Day Powerbuilding Program: Strength + Size

Advanced5 days/week90 working sets/week

Powerbuilding splits the difference between powerlifting and bodybuilding: two heavy days early in the week built around low-rep barbell work, then three volume days in a push/pull/legs pattern to drive muscle growth. You chase numbers on Monday and Tuesday, and chase the pump the rest of the week.

The heavy days keep you strong in the 4–6 rep range on squat, bench, row and press; the volume days push 8–15 rep hypertrophy work with machines, dumbbells and cables. It's the plan for lifters who want a bigger total and a bigger frame at the same time.

The program

Upper · heavy17 sets

Barbell Bench Press4 × 4–6

Barbell Row4 × 6–8

Overhead Press3 × 6–8

Weighted Dips3 × 6–10

Face Pull3 × 12–15

Lower · heavy17 sets

Back Squat4 × 4–6

Romanian Deadlift3 × 6–8

Leg Press3 × 8–10

Standing Calf Raise4 × 8–12

Hanging Leg Raise3 × 10–15

Push · volume18 sets

Incline Barbell Press4 × 8–10

Machine Chest Press3 × 10–12

Seated DB Shoulder Press3 × 8–12

Cable Lateral Raise3 × 12–20

Skull Crusher3 × 10–12

Triceps Pushdown2 × 12–15

Pull · volume18 sets

Deadlift3 × 3–5

Pull-Up4 × 6–10

Chest-Supported Row3 × 8–12

Straight-Arm Pulldown3 × 12–15

EZ-Bar Curl3 × 10–12

Hammer Curl2 × 12–15

Legs · volume20 sets

Hack Squat4 × 8–10

Hip Thrust3 × 8–12

Bulgarian Split Squat3 × 10–12

Seated Leg Curl3 × 12–15

Leg Extension3 × 12–15

Seated Calf Raise4 × 10–15

Every exercise name links to a full form guide with steps, cues and common mistakes.

Who this plan is for

Advanced lifters who care about both strength numbers and physique
People bored of pure bodybuilding splits who miss heavy barbell work
Lifters with 5 reliable training days and solid recovery habits

How to progress

Heavy days: add weight when you complete all sets at the top of the range; these sets should feel like real work at RPE 8–9.
Volume days: double progression, 1–2 reps in reserve on everything.
Deadlifts stay at 3×3–5 — progress them slowly and don't add back-off sets unless recovery is excellent.

FAQ

What is powerbuilding?

Powerbuilding combines powerlifting-style heavy, low-rep training on the main barbell lifts with bodybuilding-style volume work for muscle size. The goal is getting stronger and more muscular at the same time rather than specializing in one.

Is this program good for strength or size?

Both, deliberately. The two heavy days maintain and build your squat, bench, deadlift and press in the 3–8 rep range, while the three volume days supply the weekly set count that drives hypertrophy. If you only care about a powerlifting total, run a dedicated strength block instead.

Can I swap the heavy and volume days around?

Keep the heavy days when you're freshest — most people put them right after their rest days. Whatever order you choose, avoid putting the heavy lower day the day after the volume leg day.

More plans

BeginnerFoundations · Full Body

3 days · the proven way to start lifting

IntermediateUpper / Lower

4 days · every muscle twice a week

AdvancedPPL 6-day

6 days · push / pull / legs, twice through

BeginnerStrength 5×5

3 days · the classic barbell strength builder

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