An Entry to “Powerbuilding”

Wanna gain functional strength? Wanna grow some muscle? Wanna do both at the same time? Don’t have a ton of time? This is the program for you.

This is essentially a condensed “lite” version of the same program I ran myself for years with great success. It’s meant to take you from beginning to end including a testing week, a re-test week, and a deload week. If you are new to strength training, this is a good introduction. Please follow it to a “T” for best results. Here’s an outline of what the program entails and the intended outcome:

Frequency – 3x lifting per week, 2x Zone 2 Cardio per week

Phases – The program begins with establishing a baseline of strength by testing your 5-repetition maximum (5RM) on the Squat, Bench Press, and Deadlift. The following 3 weeks are high volume and low intensity. The second 3 weeks taper down in volume but increase in intensity to help “peak” you for testing your strength level at the end. The program ends with a re-test of your 5RM followed by a programmed de-load week.

Outcome – You should be able to see noticeable gains in total body strength and hypertrophy, especially if you run this program multiple times.

As long as you follow the prescribed de-load, this program is repeatable indefinitely.