SBD101 - Powerbuilding for Students
by Alec Chen
112 athletes joined
The powerbuilding program optimized for the college student's schedule and lifestyle
4.20
(15 ratings)
Program Description
We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck).
Read more about the program below.
Program Overview
Level
Beginner, Intermediate, Novice
Goal
Powerbuilding, Powerlifting, Bodybuilding
Equipment
Full Gym
Program Length
16 weeks
Days Per Week
4 days
Time Per Workout
60 minutes
Variation
Variation 1
Variation 2
3x Per Week Program
Program Length
16 weeks
Days Per Week
4 days
Recommended Days
Mon, Wed, Fri, Sat
Variation Description
- 3 days of training with one optional day
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Day 1
1
Squat (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Bulgarian Split Squat (Dumbbell)
3
10
3
Split Stance Romanian Deadlift
3
8
4
Lat Pulldown
3
15
5
Seated Hamstring Curl
3
15
Day 1
1
Squat (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Bulgarian Split Squat (Dumbbell)
3
10
3
Split Stance Romanian Deadlift
3
8
4
Lat Pulldown
4
15
5
Seated Hamstring Curl
4
15
Day 1
1
Squat (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Bulgarian Split Squat (Dumbbell)
3
10
3
Split Stance Romanian Deadlift
3
8
4
Lat Pulldown
4
15
5
Seated Hamstring Curl
4
15
Day 1
1
Squat (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Bulgarian Split Squat (Dumbbell)
3
10
3
Split Stance Romanian Deadlift
3
8
4
Lat Pulldown
3
1
15
AMRAP
5
Seated Hamstring Curl
3
1
15
AMRAP
Day 1
1
Squat (Barbell)
1
1
1
1
6
6
6
6
2
Close Stance Split Squat
3
10
3
B-Stance Romanian Deadlift
3
8
4
Lat Pulldown
4
12
5
Seated Hamstring Curl
4
12
Day 1
1
Squat (Barbell)
1
1
1
1
6
6
6
6
2
Close Stance Split Squat
3
10
3
B-Stance Romanian Deadlift
3
8
4
Lat Pulldown
4
12
5
Seated Hamstring Curl
4
12
Day 1
1
Squat (Barbell)
1
1
1
1
6
6
6
6
2
Close Stance Split Squat
3
10
3
B-Stance Romanian Deadlift
3
8
4
Lat Pulldown
4
12
5
Seated Hamstring Curl
4
12
Day 1
1
Squat (Barbell)
1
1
1
1
6
6
6
6
2
Close Stance Split Squat
3
10
3
B-Stance Romanian Deadlift
3
8
4
Lat Pulldown
3
2
10
10
5
Seated Hamstring Curl
3
1
12
AMRAP
Day 1
1
Squat (Barbell)
1
3
2
Squat (Barbell) - 10-12% Drop
4
4
3
Single Leg Press
3
8
4
Romanian Deadlift (Dumbbell)
3
10
5
Lat Prayer
3
12
6
Glute-Ham Raise
3
10
Day 1
1
Squat (Barbell)
1
3
2
Squat (Barbell) - 10-12% Drop
4
4
3
Single Leg Press
3
8
4
Romanian Deadlift (Dumbbell)
3
10
5
Lat Prayer
3
12
6
Glute-Ham Raise
3
10
Day 1
1
Squat (Barbell)
1
3
2
Squat (Barbell) - 10-12% Drop
4
4
3
Single Leg Press
3
8
4
Romanian Deadlift (Dumbbell)
3
10
5
Lat Prayer
3
12
6
Glute-Ham Raise
3
10
Day 1
1
Squat (Barbell)
1
3
2
Squat (Barbell) - 10-12% Drop
4
4
3
Single Leg Press
3
8
4
Romanian Deadlift (Dumbbell)
3
10
5
Lat Prayer
2
1
12
AMRAP
6
Glute-Ham Raise
3
10
Day 1
1
Squat (Barbell)
1
1
2
Squat (Barbell) - 10% Drop
1
3
3
Squat (Barbell) - 20% Drop
2
5
4
Single Leg Press
3
8
5
Romanian Deadlift (Dumbbell)
3
8
6
Lat Prayer
3
10
7
Glute-Ham Raise
3
8
Day 1
1
Squat (Barbell)
1
1
2
Squat (Barbell) - 10% Drop
1
3
3
Squat (Barbell) - 20% Drop
2
5
4
Single Leg Press
3
8
5
Romanian Deadlift (Dumbbell)
3
8
6
Lat Prayer
3
10
7
Glute-Ham Raise
3
8
Day 1
1
Squat (Barbell)
1
1
2
Squat (Barbell) - 10% Drop
1
3
3
Squat (Barbell) - 20% Drop
2
5
4
Single Leg Press
2
8
5
Romanian Deadlift (Dumbbell)
2
8
6
Lat Prayer
2
10
7
Glute-Ham Raise
2
8
Day 1
1
Squat (Barbell)
1
1
Day 2
1
Bench Press (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Barbell Row
4
6
3A
Bicep Curl
3
10
3B
Drag Curl - Mechanical Dropset
3
8
4
Tricep Pushdown (Cable)
3
12
5
Super-ROM Lateral Raises
3
1
15
3-5
Day 2
1
Bench Press (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Barbell Row
4
6
3A
Bicep Curl
4
10
3B
Drag Curl - Mechanical Dropset
4
8
4
Tricep Pushdown (Cable)
4
12
5
Super-ROM Lateral Raises
3
1
15
3-5
Day 2
1
Bench Press (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Barbell Row
4
6
3A
Bicep Curl
4
10
3B
Drag Curl - Mechanical Dropset
4
8
4
Tricep Pushdown (Cable)
4
12
5
Super-ROM Lateral Raises
3
1
15
3-5
Day 2
1
Bench Press (Barbell)
1
1
1
1
1
5
5
5
5
5
2
Barbell Row
4
5
3A
Bicep Curl
4
10
3B
Drag Curl - Mechanical Dropset
3
1
8
AMRAP
4
Tricep Pushdown (Cable)
3
1
12
AMRAP
5
Super-ROM Lateral Raises
3
1
15
3-5
Day 2
1
Bench Press (Barbell)
1
1
2
1
1
4
4
4
4
4
2
Barbell Row
5
5
3A
Bicep Curl
3
12
3B
Tricep Pushdown (Cable)
3
10
4A
Super-ROM Lateral Raises
2
8
4B
Lateral Raise (Dumbbell)
2
8
4C
Lateral Raise Partials
2
8
Day 2
1
Bench Press (Barbell)
1
1
1
1
2
4
4
4
4
4
2
Barbell Row
5
5
3A
Bicep Curl
4
12
3B
Tricep Pushdown (Cable)
4
10
4A
Super-ROM Lateral Raises
2
8
4B
Lateral Raise (Dumbbell)
2
8
4C
Lateral Raise Partials
2
8
Day 2
1
Bench Press (Barbell)
1
1
1
1
2
4
4
4
4
4
2
Barbell Row
5
5
3A
Bicep Curl
4
12
3B
Tricep Pushdown (Cable)
4
10
4A
Super-ROM Lateral Raises
2
10
4B
Lateral Raise (Dumbbell)
2
10
4C
Lateral Raise Partials
2
10
Day 2
1
Bench Press (Barbell)
1
1
2
1
1
4
4
4
4
4
2
Barbell Row
5
5
3A
Bicep Curl
3
1
12
AMRAP
3B
Tricep Pushdown (Cable)
3
1
10
AMRAP
4A
Super-ROM Lateral Raises
2
10
4B
Lateral Raise (Dumbbell)
2
10
4C
Lateral Raise Partials
2
AMRAP
Day 2
1
Bench Press (Barbell)
1
2
2
Bench Press (Barbell) - 10% Drop
5
3
3
Single Arm Row (Dumbbell)
3
8
4
Hammer Curl
3
10
5
Tricep Extension (Cable)
3
12
6
Lateral Raise (Dumbbell)
3
12
Day 2
1
Bench Press (Barbell)
1
2
2
Bench Press (Barbell) - 10% Drop
5
3
3
Single Arm Row (Dumbbell)
3
8
4
Hammer Curl
3
10
5
Tricep Extension (Cable)
3
12
6
Lateral Raise (Dumbbell)
3
12
Day 2
1
Bench Press (Barbell)
1
1
2
Bench Press (Barbell) - 10% Drop
5
3
3
Single Arm Row (Dumbbell)
3
8
4
Hammer Curl
3
10
5
Tricep Extension (Cable)
3
12
6
Lateral Raise (Dumbbell)
3
12
Day 2
1
Bench Press (Barbell)
1
1
2
Bench Press (Barbell) - 10% Drop
5
3
3
Single Arm Row (Dumbbell)
3
8
4
Hammer Curl
2
1
10
AMRAP
5
Tricep Extension (Cable)
3
12
6
Lateral Raise (Dumbbell)
3
12
Day 2
1
Bench Press (Barbell)
1
2
2
Bench Press (Barbell) - 15% Drop
4
3
3
Single Arm Row (Dumbbell)
4
6
4
Hammer Curl
3
10
5
Tricep Extension (Cable)
3
10
6
Lateral Raise (Dumbbell)
3
12
Day 2
1
Bench Press (Barbell)
1
2
2
Bench Press (Barbell)
4
3
3
Single Arm Row (Dumbbell)
4
6
4
Hammer Curl
3
10
5
Tricep Extension (Cable)
3
10
6
Lateral Raise (Dumbbell)
3
12
Day 2
1
Bench Press (Barbell)
1
2
2
Bench Press (Barbell)
4
3
3
Single Arm Row (Dumbbell)
3
6
4
Hammer Curl
2
10
5
Tricep Extension (Cable)
2
10
6
Lateral Raise (Dumbbell)
2
12
Day 2
1
Bench Press (Paused)
1
1
Day 3
1
Deadlift (Barbell)
1
1
1
6
6
6
2
Leg Press
3
8
3A
Incline Bench Press (Dumbbell)
3
12
3B
Chest Supported Row (Dumbbell)
3
12
4
Leg Extension
3
12
Day 3
1
Deadlift (Barbell)
1
1
1
6
6
6
2
Leg Press
3
8
3A
Incline Bench Press (Dumbbell)
4
12
3B
Chest Supported Row (Dumbbell)
4
12
4
Leg Extension
4
12
Day 3
1
Deadlift (Barbell)
1
1
1
6
6
6
2
Leg Press
3
8
3A
Incline Bench Press (Dumbbell)
4
12
3B
Chest Supported Row (Dumbbell)
4
12
4
Leg Extension
4
12
Day 3
1
Deadlift (Barbell)
1
1
1
6
6
6
2
Leg Press
3
1
8
2-4
3A
Incline Bench Press (Dumbbell)
4
12
3B
Chest Supported Row (Dumbbell)
4
12
4
Leg Extension
4
12
Day 3
1
Deadlift (Barbell)
1
1
1
1
6
6
6
6
2
Leg Press
3
7
3A
Incline Bench Press (Dumbbell)
3
15
3B
Chest Supported Row (Dumbbell)
3
15
4
Leg Extension
3
10
Day 3
1
Deadlift (Barbell)
1
1
1
1
6
6
6
6
2
Leg Press
3
7
3A
Incline Bench Press (Dumbbell)
3
15
3B
Chest Supported Row (Dumbbell)
3
15
4
Leg Extension
4
10
Day 3
1
Deadlift (Barbell)
1
1
1
1
6
6
6
6
2
Leg Press
3
7
3A
Incline Bench Press (Dumbbell)
3
15
3B
Chest Supported Row (Dumbbell)
3
15
4
Leg Extension
4
10
Day 3
1
Deadlift (Barbell)
1
1
1
1
6
6
6
6
2
Leg Press
3
6-8
3A
Incline Bench Press (Dumbbell)
2
1
15
AMRAP
3B
Chest Supported Row (Dumbbell)
2
1
15
AMRAP
4
Leg Extension
2
2
9-11
9-11
Day 3
1
Deadlift (Barbell)
2
2
2
Deadlift (Barbell) - 12-15% Drop
3
4
3
Leg Press
4
6
4
Bench Press (Dumbbell)
3
12
5
Seated Row (Cable)
3
12
Day 3
1
Deadlift (Barbell)
2
2
2
Deadlift (Barbell) - 12-15% Drop
3
4
3
Leg Press
4
6
4
Bench Press (Dumbbell)
3
12
5
Seated Row (Cable)
3
12
Day 3
1
Deadlift (Barbell)
2
2
2
Deadlift (Barbell) - 12-15% Drop
3
4
3
Leg Press
4
6
4
Bench Press (Dumbbell)
3
12
5
Seated Row (Cable)
3
12
Day 3
1
Deadlift (Barbell)
2
2
2
Deadlift (Barbell) - 12-15% Drop
3
4
3
Leg Press
4
5-7
4
Bench Press (Dumbbell)
2
1
12
AMRAP
5
Seated Row (Cable)
3
12
Day 3
1
Deadlift (Barbell)
1
1
2
Deadlift (Barbell) - 8% Drop
1
2
3
Deadlift (Barbell) - 10% Drop
1
4
4
Leg Press
4
6
5
Bench Press (Dumbbell)
3
10
6
Seated Row (Cable)
3
10
Day 3
1
Deadlift (Barbell)
1
1
2
Deadlift (Barbell) - 8% Drop
1
2
3
Deadlift (Barbell) - 10% Drop
1
4
4
Leg Press
4
6
5
Bench Press (Dumbbell)
3
10
6
Seated Row (Cable)
3
10
Day 3
1
Deadlift (Barbell)
1
1
2
Deadlift (Barbell) - 8% Drop
1
2
3
Deadlift (Barbell) - 10% Drop
1
4
4
Leg Press
3
6
5
Bench Press (Dumbbell)
2
10
6
Seated Row (Cable)
2
10
Day 3
1
Deadlift (Barbell)
1
1
Day 4
1
Bicep Curl (Cable)
2
15
2
Rolling Tricep Extension (Dumbbell)
3
12
3
Lateral Raise (Dumbbell)
2
20
4
Rear Delt Fly (Machine)
2
20
Day 4
1
Bicep Curl (Cable)
2
15
2
Rolling Tricep Extension (Dumbbell)
2
12
3
Lateral Raise (Dumbbell)
2
20
4
Rear Delt Fly (Machine)
2
20
Day 4
1
Bicep Curl (Cable)
3
15
2
Rolling Tricep Extension (Dumbbell)
3
12
3
Lateral Raise (Dumbbell)
3
20
4
Rear Delt Fly (Machine)
3
20
Day 4
1
REST
1
1
Day 4
1
Bicep Curl (Cable)
2
12
2
Rolling Tricep Extension (Dumbbell)
2
10
3
Lateral Raise (Dumbbell)
2
15
4
Rear Delt Fly (Machine)
2
15
Day 4
1
Bicep Curl (Cable)
3
12
2
Rolling Tricep Extension (Dumbbell)
3
10
3
Lateral Raise (Dumbbell)
3
15
4
Rear Delt Fly (Machine)
3
15
Day 4
1
Bicep Curl (Cable)
3
12
2
Rolling Tricep Extension (Dumbbell)
3
10
3
Lateral Raise (Dumbbell)
3
15
4
Rear Delt Fly (Machine)
3
15
Day 4
1
REST
1
1
Day 4
1
Incline Curl 5s Down
2
8
2
Tricep Pushdown (Cable)
2
12
3
Lateral Raise 4s Down
2
10
4
Lat Pulldown Neutral Grip
2
15
Day 4
1
Lat Pulldown Neutral Grip
3
15
2
Incline Curl 5s Down
3
8
3
Tricep Pushdown (Cable)
3
12
4
Lateral Raise 4s Down
3
10
Day 4
1
Lat Pulldown Neutral Grip
3
15
2
Incline Curl 5s Down
3
8
3
Tricep Pushdown (Cable)
3
12
4
Lateral Raise 4s Down
3
10
Day 4
1
REST
1
1
Day 4
1
Lat Pulldown Neutral Grip
2
15
2
Incline Curl 5s Down
2
8
3
Tricep Pushdown (Cable)
2
12
4
Lateral Raise 4s Down
2
10
Day 4
1
Lat Pulldown Neutral Grip
2
15
2
Incline Curl 5s Down
2
8
3
Tricep Pushdown (Cable)
2
12
4
Lateral Raise 4s Down
2
10
Day 4
1
REST
1
1
Day 4
1
REST
1
1
What People Are Saying(15 ratings)
Only ratings with written feedback are displayed here.
4.20/ 5
Bortal Y.Age 31, Man
4 months ago
85
Laurenz Felix S.Age 28, Man
4 months ago
Writing a proper review in the 3rd week is kind of counterproductive yes, but I feel like a few things should be said:
I run the 5-day variant of the program as an intermediate and it is suitable for this level, though I'd recommend swapping some isolation/accessory exercises from time to time. The sessions aren't too long but nonetheless intense, and you get a good pump. The back and legs are targetted very well here, I'd add an additional triceps exercise though.
My main critique so far, and the main reason why I write this comment: while RPE generally is good to gauge the load for an exercise, it only really works if you're already somewhat close to failure: anything below RPE6 doesn't really make a lot of sense, so RPE3 is pretty ridiculous if you ask me, especially for a set where you already do 6 reps. Leave RPEs for HEAVY sets, percentages are much better for high volume work.
That aside, it's a cool program, and I expect to make some notable gains running it.
The college powerbuilding program comes with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.
Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)
Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression
Academic and social lives - optional exercises to get MORE gainz when time allows
The 5 Day Version
Monday: Squat / Posterior Chain
Tuesday: Bench / Chest & Shoulders
Wednesday: Deadlifts / Quads
Thursday: Bench / Back
Friday: Squat / Shoulders & Arms
*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)
The 3 Day Version
Monday: Full Body
Wednesday: Full Body Upper Focus
Friday: Full Body Lower Focus