Powerbuilding Strength and Size (ULPPL)

This powerbuilding program combines the best of both strength training (powerlifting) and hypertrophy (bodybuilding) to develop both size and strength. Designed for intermediate to advanced lifters, this program focuses on maximizing muscle mass while increasing power on key lifts: the squat, deadlift, and bench press.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Chin-Up (Weighted)

Seated Overhead Press (Dumbbell)

Pendlay Row

Dip (Weighted)

Incline Curl (Dumbbell)

Upper

Squat (Low Bar)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Cable Crunch

Lower 

Bench Press (Dumbbell)

Incline Bench Press (Smith Machine)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Push

Pull-Up (Weighted)

Seated Row (Cable)

Standing Pullover (Cable)

Spider Curl

Rear Delt Fly (Cable)

Pull

Deadlift (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Suitcase Carry

Dead Hang

Legs

Bicep Curl (Barbell)

Monday 

Chest Supported Row (Machine)

Wednesday 

Friday 

Max testing

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