Advanced Strength
Powerbuilding Protocol
The best of both worlds: strength meets aesthetics
Combines powerlifting principles with bodybuilding techniques. Each workout starts with heavy compound lifts for strength, followed by hypertrophy work for muscle growth. For those who want to be both strong AND look the part.
4
Days/Week
12
Weeks
70
Min/Session
24
Exercises
Weekly Schedule
Day 1: Squat Day
Squat + Accessories
1 Barbell Back Squat
5 × 3 2 Pause Squats
3 × 5 3 Leg Press
4 × 10-12 4 Leg Extensions
3 × 12-15 5 Leg Curls
3 × 12-15 6 Calf Raises
4 × 12-15 Day 2: Bench Day
Bench + Accessories
1 Barbell Bench Press
5 × 3 2 Pause Bench Press
3 × 5 3 Incline Dumbbell Press
4 × 8-10 4 Cable Flyes
3 × 12-15 5 Tricep Pushdowns
4 × 10-12 6 Lateral Raises
4 × 12-15 Day 3: Deadlift Day
Deadlift + Back
1 Conventional Deadlift
5 × 3 2 Deficit Deadlifts
3 × 5 3 Barbell Rows
4 × 6-8 4 Pull-ups
4 × AMRAP 5 Face Pulls
4 × 15-20 6 Barbell Curls
3 × 10-12 Day 4: Overhead Press Day
OHP + Upper
1 Overhead Press
5 × 3 2 Push Press
3 × 5 3 Dumbbell Shoulder Press
3 × 8-10 4 Lat Pulldowns
4 × 10-12 5 Rear Delt Flyes
4 × 12-15 6 Hammer Curls
3 × 10-12 Equipment Required
Barbell Dumbbell Cable Bench Squat rack
Target Muscles
Chest Back Shoulders Quads Hamstrings Glutes
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#strength
#hypertrophy
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#powerlifting
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