Powerbuilder Classic

The perfect marriage of powerlifting and bodybuilding. Get strong as an ox while looking like a Greek god. Because why choose when you can have both?

IntermediateStandard sessionspowerbuildingstrength
Days a week4
Exercises20
Focus4muscles

Who it's for

A 4-day intermediate program with extra work for chest, back, quadriceps and shoulders: 20 exercises across 4 sessions a week.

Focus muscles: Chest, Back, Quadriceps, Shoulders. Run it as a mesocycle and Swole.fit sets the weights, adds sets as the weeks build and schedules the deload.

The week

4 sessions. Primary lifts are marked; they get the freshest effort.

Day 1

Lower Power

Heavy lower body

  1. 1Barbell Back Squat
  2. 2Barbell Romanian Deadlift
  3. 3Leg Press
  4. 4Leg Curl
  5. 5Standing Calf Raise Machine

Day 2

Upper Power

Heavy upper body

  1. 1Barbell Bench Press
  2. 2Barbell Bent-Over Row
  3. 3Barbell Overhead Press
  4. 4Pull-ups
  5. 5Barbell Curl

Day 3

Lower Hypertrophy

Volume lower body

  1. 1Barbell Front Squat
  2. 2Dumbbell Lunge
  3. 3Barbell Bulgarian Split Squat
  4. 4Leg Extension
  5. 5Barbell Stiff-Leg Deadlift

Day 4

Upper Hypertrophy

Volume upper body

  1. 1Dumbbell Bench Press
  2. 2Cable Row
  3. 3Dumbbell Shoulder Press
  4. 4Cable Fly
  5. 5Dumbbell Hammer Curl

Weekly sets per muscle

Starting volume with 3 sets per exercise. Helpers count as half a set. The app adds sets from here as the cycle builds.

MuscleSetsZone
Glutes18Optimal
Quadriceps18Optimal
Hamstrings15Optimal
Back12Moderate
Biceps10.5Optimal
Chest9Moderate
Shoulders9Moderate
Lats7.5Maintenance
Triceps6Moderate
Abs4.5Moderate
Calves4.5Maintenance
Forearms1.5Maintenance
Traps1.5Maintenance

Similar programs

Run this program free.

Start Powerbuilder Classic in Swole.fit and the app plans every session: weights, reps in reserve, weekly sets and the deload.

Start training freeCompare the plans