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| Workout Goal | Build Mass |
|---|---|
| Workout Type | Powerbuilding Split |
| Training Level | Beginner/Intermediate |
| Program Duration | 12 Weeks |
| Days Per Week | 3 |
| Time Per Workout | 45-75 Minutes |
| Equipment Required | Barbell, Dumbbell, Machines |
| Workout PDF | 3 Day Powerbuilding Workout Routine Download |
First off, powerbuilding programs are not new. The term powerbuilding is usually used to describe a certain workout program structure. These programs are tailored toward those who want strength and aesthetics. Really, these programs are best for a large majority of the average gym population.
We all want to get stronger and enjoy lifting, but we also want to improve our body composition. Competing is generally out of the question — but that isn’t always the case.
Many of these programs — including this one — starts with a compound movement trained in the lower rep range, and moves onto a bodybuilding focus on accessory lifts. There are many formats, but generally a powerbuilding workout routine will either be a push/pull, upper-lower split, or a powerlifting-style split.
I’ve noticed a trend of other strength athletes migrating to the wonderful sport of powerlifting. Whether they are tired of the culture, the subjective judging criteria of bodybuilding, or even the politics involved in the sport… athletes are turning to a powerbuilding way of training. Nothing beats breaking personal records, building muscle, and training with the intent of a bodybuilder.
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51 thoughts on “3 Day Powerbuilding Workout Routine”
Bobby
November 19, 2018 at 10:30 pm
Hey cutty.. My gym doesn’t have reverse hyper machine.. What else can I put there?!
Reply
Cutty
November 20, 2018 at 8:35 am
You could do some Romanian deadlifts, stiff leg deadlifts, or some good mornings. Let me know how it goes!
January 5, 2023 at 5:09 pm
Hey I was wondering why so much high reps and different sets like 3 sets 4 and 5
Cutty
January 22, 2023 at 3:09 pm
Higher reps make for great muscular endurance. The lower rep sets are the big heavy compound lifts. Remember, powerbuilding is mixing bodybuilding with powerlifting. Your goal is to cause hypertrophy and priming your nervous system to get stronger with the heavy compound lifts.
Zain
January 3, 2019 at 8:39 am
Is this the best workout for skinny guys on the site or do you recommend another one?
Reply
CuttyWork
January 8, 2019 at 3:17 pm
Any workout will work. If you are skinny, aim to eat around 300 calories extra per day. This is going to help you build muscle without putting on a lot of fat.
You will build muscles in the kitchen, so going to the gym is only half of the equation. I’d recommend logging your food so you can see your baseline and then start eating more nutritious foods. You’ll be able to get the most nutrition out of your calories which will again build muscle but keep your fat gain to a minimum.
Finding a workout that you will enjoy and will actually commit to is more important than the actual workout. Pretty much any workout on the site is good for any goal — food is where you make the difference.
Hope this helps!
James Kitchens
December 11, 2021 at 5:28 pm
Hey man, would it be unnecessary to add front squat or squat lunges to Wednesday or Friday? My squat is my primary focus while still wanting to add strength and size. I’m just worried squatting once a week as opposed to 3x like I’ve been doing in strong lifts will regress my squat.
Reply
Cutty
April 3, 2022 at 12:23 pm
James, I’m so sorry for taking way too long to get back to your comment. The world we’re living in now is making it hard for me to get any free time to work on this website.
Yes, if you’re a trained lifter with any experience, that would be perfect. I try to write the articles for beginners or someone who needs to get back into the gym. I used to squat Monday and Friday, Wednesday used to be deadlift day. You vary up the exercise or the weight. So I typically would do some sort of medium weight medium rep squat or squat variation on Monday, Wednesday I would heavy deadlift, Friday I would do another variation. The next week I would do heavy squats, rep deadlifts, and Friday go off of feel but either do dynamic/light weight power reps, or go heavy again. Once you learn your body, you will know when and where to push yourself harder.
Ioan
April 12, 2022 at 3:08 am
Hello, how long Should I aim to spend on the gym with this programme? And how long should I rest between sets?
Reply
Cutty
July 30, 2022 at 10:08 pm
Typically, that depends on the individual. Think of it kind of like a flight of stairs. Some people can run up them just fine, and others are out of breath after that flight. As soon as you “feel ready to go again,” go again. If you need a little bit in between sets, take them. This shouldn’t take more than 60 to 90 minutes.
David
October 10, 2022 at 4:58 pm
Is it okay to throw in some extra chest exercises for all of the training days? I have lacking chest and I like to do some chest presses and pec dec additionally to bench.
Also I have tried all the variations for triceps but mechanically only pushdowns work well for me. No matter how light is the barbell on skullcrushers i fail to feel my triceps, also, it feels awkward when im doing them. Does that matter?Reply
Cutty
November 27, 2022 at 6:56 pm
Throw in some more chest workouts if you’re killing the workout as is. For the triceps, I would recommend using exercises that feel like they are working your triceps most. You could also try standing tricep extensions with the rope on the cable machine. There could be a reason that you are not feeling it in your triceps. That could be a form issue or possibly posture issue. I struggle with certain movements due to tight wrists and rounded shoulders.
