Powerbuilding for Strength & Size | Definition, Training Split & Workout Routine

By Edd Oldfield |

Bodybuilder and Personal Trainer

Looking to gain strength like a Powerlifter but still build muscle and aesthetics like a bodybuilder? Welcome to powerbuilding.

Powerbuilding is a combination of powerlifting and bodybuilding training principles in order to get brutally strong whilst still building as much muscle as possible.

On paper, the training focus for these two camps couldn’t be more different.

What is "Powerbuilding?"

The bodybuilder is typically not concerned with strength - their primary concern is what they look like on stage. Having competed myself I can tell you no judge asks you “what do you bench?”

Bodybuilding

With this lack of need for brute strength, the typical bodybuilder mentality is that of “it’s not about how much you bench it’s about how much you look like you bench.”

Powerlifting

The powerlifter on the other hand is solely concerned about the lift on the platform and they’ll do anything to get it. Their training is strength and result based, therefore it doesn't allow for lots of hypertrophy training. This is due to the fact this could impede recovery and take its toll on their central nervous system (a big factor for recovery from heavy lifts.)

This program is therefore aimed at those who want the best of both worlds.

A killer physique with the brute strength to match. Sound good to you? Well read on...

Powerbuilding for Strength & Size | The Training Programme

This program will focus 3 of its 4 training days on what are known as “The Big 3 lifts”.

These will be well known to any strength training addicts out there but to everyone else these are of course the Bench, the Squat and the Deadlift.

These will be the cornerstones of your strength training and take main priority in 3 of your 4 workouts. They will also serve as a base of what body parts will be trained that workout.

The fourth training day will focus on the neglected smaller body parts which have been missed out in the other 3 workouts in order to complete the physique. Cardio will also be incorporated into this day.