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 Squat
3 × 5 3 Leg Press
4 × 10-12 4 Leg Extension
3 × 12-15 5 Leg Curl (Seated)
3 × 12-15 6 Weighted Calf Raises
4 × 12-15 Day 2: Bench Day
Bench + Accessories
1 Barbell Bench Press (Flat)
5 × 3 2 Pause Bench Press
3 × 5 3 Dumbbell Bench Press (Incline)
4 × 8-10 4 Cable Chest Fly
3 × 12-15 5 Tricep Pushdowns
4 × 10-12 6 Lateral Raises
4 × 12-15 Day 3: Deadlift Day
Deadlift + Back
1 Deadlift
5 × 3 2 Hex Bar Deadlifts
3 × 5 3 Barbell Bent-Over Row
4 × 6-8 4 Pull-ups (Wide Grip)
4 × AMRAP 5 Face Pulls (High)
4 × 15-20 6 Barbell Curl
3 × 10-12 Day 4: Overhead Press Day
OHP + Upper
1 Barbell Overhead Press
5 × 3 2 Push Press
3 × 5 3 Dumbbell Shoulder Press
3 × 8-10 4 Cable Lat Pulldown
4 × 10-12 5 Rear Delt Cable Flyes
4 × 12-15 6 Standing Dumbbell Hammer Curl
3 × 10-12 Equipment Required
Barbell Dumbbell Cable Bench Squat rack
Target Muscles
Chest Back Shoulders Quads Hamstrings Glutes
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