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#Power of ten workout how to

This is more of a body-part split and is recommended for intermediate and advanced lifters. Or, you can strictly train legs on your squat day, your back on deadlift day, chest on bench day, and shoulders and arms on the pressing day. The push-pull option also allows you to familiarize yourself with certain movements since you’re training both the pushing and pulling movements twice per week. This is a good option for beginners who require a little less volume. It’s more of a full-body approach, but they’re all pushing movements. For example: on your squat day, you can also do a leg press, dumbbell chest press, calf raise, and triceps extension. Two common workout splits to follow are either a push-pull style of training or a body part split.įor the push-pull split, you can pair push-focused accessory moves with the corresponding compound exercises.

The specs above are just guidelines, but there are many ways you can structure the days of your accessory work. Organizing Your Powerbuilding Workout Split

Accessory Sets x Reps: 3-4 sets, 6-12 reps.

Compound Sets x Reps: 4-5 sets, 3-6 reps.

Compound Movements: Squat, Bench, Deadlift, Overhead Press, and building day.

On that day, the lifter can focus on more volume with less weight. In addition to building four days around the compound movements listed below, there’s also an additional building day for optimal muscle growth. Beginners (2 years of lifting)Īn advanced lifter has a good amount of depth in their training history to utilize a powerbuilding program that cycles intensity and volume a little more frequently. Below, we outline the general specs one should follow, based on experience level, when setting out to design their own workout program. Typically, a more experienced gym-goer will be able to handle more volume compared to a beginner with less than six months of experience. There are many ways one can tailor a powerbuilding workout split. Which Powerbuilding Split is Best for You? Then, the lifter transitions into more focused accessory work, hitting their biceps, triceps, and shoulder muscles with lighter weight for more reps. Usually, these programs starts with compound movement - like the bench press or back squat - often in the lower rep range with a strength and power focus. These programs are accessible and customizable. Powerbuilding programs are pretty varied and can be tailored to suit the competitive powerlifter who wants to max out his or her deadlift, to the weekend warrior who wants a killer beach body.

Powerbuilding Sets, Reps, and Programming RecommendationsĪs the name implies, powerbuilding workouts are meant to both increase strength and spark muscle gain.

#Power of ten workout how to

How to Progress Your Powerbuilding Program.Organizing Your Powerbuilding Workout Split.Which Powerbuilding Split is Best for You?.In this powerbuilding guide, we’ll cover multiple topics including: The concept sounds simple - because, well, it is - but there’s still a bit to learn before you jump traps first into a brand new style of training.

Really, powerbuilding is a workout program that combines powerlifting-style training with bodybuilding for a one-two combination of strength and size. Powerbuilding workout programs are nothing new in the world of strength sports - it’s an old product with a new label.