PWRBLD Intermediate Program
16 week powerbuilding program for building muscle and strength
PROGRAM DESCRIPTION
Designed by competitive powerlifter and coach Collin Whitney, this is a 16 week intermediate-level powerbuilding program to take your strength to the next level while building a muscular base.
There are 4 phases to this 16 week program:
Week 1-4: Accumulation Phase
Week 5-8: Hypertrophy Phase
Week 9-12: Transition Phase
Week 13-16: Strength Phase
Powerbuilding is a hybrid training approach that combines the principles of powerlifting and bodybuilding to achieve both strength and muscle hypertrophy. This style of training allows individuals to build impressive muscle size and definition while simultaneously increasing their maximal strength in key lifts such as the squat, bench press, and deadlift. A well-structured powerbuilding program ensures balanced development, enhances overall athletic performance, and contributes to a robust and aesthetically pleasing physique.
This 16-week powerbuilding program is divided into four distinct phases, each lasting four weeks. Each phase is strategically designed to build upon the previous one, ensuring continuous progress and optimal results.
Collin Whitney Coaching:
Collin offers a variety of coaching, including online 1-on-1 coaching, group coaching, and one-time consultations. Visit https://www.whitneysp.com/ to learn more.
PROGRAM OVERVIEW
- LevelNovice, Intermediate
- GoalPowerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Days Per Week4 days
- Time Per Workout60 minutes
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A 16-week Powerbuilding program is divided into four distinct phases, each designed to optimize different aspects of your training.
Weeks 1-4: Accumulation Phase Focus on building a solid foundation with high-volume, moderate-intensity workouts. The goal is to accumulate training volume, improve work capacity, and prepare your body for the more intense phases ahead.
Weeks 5-8: Hypertrophy Phase Shift the focus to muscle growth with higher rep ranges and slightly heavier weights. This phase is designed to maximize muscle hypertrophy, improving muscle size and overall aesthetics while maintaining strength.
Weeks 9-12: Transition Phase This phase bridges the gap between hypertrophy and strength training. Intensity increases while volume slightly decreases, preparing your body for the heavy lifting ahead. The goal is to maintain muscle size while starting to emphasize strength gains.
Weeks 13-16: Strength Phase The final phase centers on maximizing strength. Workouts focus on low reps and heavy weights, with the goal of hitting new PRs (personal records) by the end of the program. This phase is where you’ll see the culmination of all your hard work.