Powerbuilding 2+3 - Strenght + Hypertrophy

This program follow most of the general recommendations when it comes to frequency and reps and tries to apply those to a combination of strength and hypertrophy days.

Strength day are loosely inspired by some Sheiko templates (Mainly the exercise order e.g. squat, bench, squat, bench.) Here the bench acts like an extended break between the 2 squat variants, which allows us to hit the second squat variant relatively hard, when compared to a chained approach (e.g. squat, squat, bench, bench).

Hypertrophy day follow an upper/lower/upper split, strength days, with heavy squats and deadlifts are already pretty taxing on the lower body, so that we can allow us to spend an extra day on the upper body.

The program is split into 2 micro cycles, each lasting 3 weeks and 2 macro cycles, with a 1RM / deload week after the first macro cycle and a deload week after the second macro cycle. The program is designed to be run back2back.

Exercise selection for secondary lifts (variants like paused squats, tempo squats,…) will change every micro cycle, with each focusing on a different part of the lift. I highly recommend to tune these to your weak spots. Hypertrophy days stay mostly the same, aside from some minor changes.

Only main lifts will use %, while the rest uses rpe tracking. This allow to keep the program simple, but still assure that we vary and overload our main lifts.

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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

Week 13

Week 14

Squat (Low Bar)

Bench Press (Barbell)

Squat (Paused)

Chin-Up (Weighted)

Lateral Raise (Dumbbell)

Rear Delt Fly (Machine)

Shrug (Barbell)

Squat (Smith Machine)

Standing Calf Raise

Leg Press

Stiff Leg Deadlift

Overhead Press (Barbell)

Deadlift (Barbell)

Bench Press (Paused)

Pendlay Row

Deadlift (Paused)

Hyperextension

Bench Press (Dumbbell)

Incline Bench Press (Dumbbell)

Chest Fly (Machine)

Lat Pulldown

Kroc Row

Face Pull

Tempo Squat (Barbell)

Rack Pull (Barbell)

Larsen Press (Barbell)

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