How does a Sport Scientist train for POWERBUILDING? (My Powerbuilding Training Split Explained)

Introduction

This tutorial outlines a powerbuilding training split as practiced by a sport scientist. Powerbuilding combines elements of powerlifting and bodybuilding to enhance both strength and muscle hypertrophy. You'll learn about the weekly split, exercises, and tips for optimizing your own powerbuilding program.

Step 1: Understand the Powerbuilding Split Layout

Before you begin training, familiarize yourself with the overall structure of the powerbuilding split.

• The week is typically organized over six days, focusing on different muscle groups and lifting techniques.
• Each day includes a mix of heavy compound lifts and accessory work to promote overall development.
• Here's a basic layout for the split:
  • Day 1: Upper Body (Push)
  • Day 2: Lower Body (Pull)
  • Day 3: Upper Body (Pull)
  • Day 4: Lower Body (Push)
  • Day 5: Upper Body (Hypertrophy)
  • Day 6: Lower Body (Hypertrophy)

Step 2: Day 1 - Upper Body Push

Focus on developing the chest, shoulders, and triceps.

• Main Lifts:
  • Bench Press: 3-5 sets of 3-5 reps
  • Overhead Press: 3-5 sets of 3-5 reps
• Accessory Exercises:
  • Incline Dumbbell Press: 3 sets of 8-12 reps
  • Tricep Dips: 3 sets of 8-12 reps
  • Lateral Raises: 3 sets of 12-15 reps

Step 3: Day 2 - Lower Body Pull

Target the posterior chain, including hamstrings and glutes.

• Main Lifts:
  • Deadlift: 3-5 sets of 3-5 reps
• Accessory Exercises:
  • Romanian Deadlifts: 3 sets of 8-12 reps
  • Pull-throughs: 3 sets of 12-15 reps
  • Calf Raises: 4 sets of 12-15 reps

Step 4: Day 3 - Upper Body Pull

Concentrate on the back and biceps.

• Main Lifts:
  • Pull-ups or Lat Pulldowns: 3-5 sets of 3-5 reps
  • Barbell Rows: 3-5 sets of 3-5 reps
• Accessory Exercises:
  • Face Pulls: 3 sets of 12-15 reps
  • Bicep Curls: 3 sets of 8-12 reps
  • Shrugs: 3 sets of 12-15 reps

Step 5: Day 4 - Lower Body Push

Focus on the quadriceps and overall leg strength.

• Main Lifts:
  • Squats: 3-5 sets of 3-5 reps
• Accessory Exercises:
  • Leg Press: 3 sets of 8-12 reps
  • Lunges: 3 sets of 10-12 reps per leg
  • Abductor Machine: 3 sets of 12-15 reps

Step 6: Day 5 - Upper Body Hypertrophy

Aim for muscle growth with higher rep ranges.

• Exercises:
  • Dumbbell Bench Press: 4 sets of 8-12 reps
  • Seated Rows: 4 sets of 8-12 reps
  • Tricep Pushdowns: 4 sets of 10-15 reps
  • Dumbbell Flyes: 3 sets of 12-15 reps

Step 7: Day 6 - Lower Body Hypertrophy

Enhance muscle size in the legs with varied exercises.

• Exercises:
  • Leg Extensions: 4 sets of 10-15 reps
  • Hamstring Curls: 4 sets of 10-15 reps
  • Walking Lunges: 3 sets of 12-15 reps
  • Seated Calf Raises: 4 sets of 12-15 reps

Conclusion

This powerbuilding training split focuses on balancing strength and muscle growth. Each day targets specific muscle groups with a combination of compound and accessory lifts. To successfully implement this program, ensure adequate rest and nutrition, and consider tailoring the rep ranges and weights to fit your personal fitness level. For further resources, visit Wolf Coaching for free programs and additional insights.