Powerbuilding
Powerbuilding program: strength and muscle in one plan
Every week you train the squat, bench press and deadlift heavy, then accessories that build muscle. The plan runs 8 weeks (you can pick 4 to 16), loads are written as a percentage of your max and an RPE, and rest, a deload and a test week are already in it. Each rule says whether a study backs it or it is a convention.
Build your powerbuilding programWho it is for
- You want a stronger squat, bench and deadlift and more muscle at the same time.
- You train in a gym with a barbell, a squat rack and cables.
- You can train 2 to 5 days a week; the example below is 4 days of 75 minutes.
- You like a plan with numbers: sets, reps, percentages, RPE and rest.
- You are new to the barbell: the program adapts with lower caps on load and effort.
Who it is not for
- You have no barbell and rack: there is a separate home program with bodyweight work and the equipment you have.
- You only care about a max total at a powerlifting meet: the Powerlifting program is narrower and built around the three lifts.
- You mainly want conditioning or general health: there are separate programs for that.
- You need treatment for pain or rehab after an injury: this is not a medical service and does not replace a doctor or physiotherapist.
What it does
The competition lifts, heavy, every week
Squat, bench and deadlift each get their own day and come first in the session. One heavy set first, then back-off sets. Strength grows most in the lift you train, so these three are the core of the program.
Enough sets to grow muscle
Each main lift is followed by accessories for the same muscles, and on 4 days one day is upper body hypertrophy only. Weekly volume reaches about 20 sets per muscle, where extra sets start to pay off less. Most exercises get 2 to 4 sets.
Blocks, not random workouts
Over 8 weeks: accumulation (weeks 1 to 3), deload (week 4), intensification (weeks 5 to 7) and a test (week 8). In meta-analyses periodized training built more strength than non-periodized; for muscle size the models did not differ.
Percentage and RPE together
Every main lift set has a percentage and a target RPE. When the day does not go to plan, the RPE tells you whether the load is right. Adjusting load by effort did at least as well as fixed loads in the studies.
Close to failure, not to failure
Accessory sets stop at RPE 7 to 9, 1 to 3 reps short of failure; with more than 2 years of training, half a step closer. Muscle grows more as sets end closer to failure, but failure itself is not needed.
Long rests on the heavy lifts
4 minutes on squat and bench, 5 on the deadlift, 1 to 3 minutes on accessories. In trained lifters longer rests built more strength than short ones.
Example: week 1, 4 days a week, 75 minutes, more than 2 years of training
Monday
Squat, heavy lower (about 66 minutes)
- Back squat: 1 × 3 at 77.5% (RPE 7), then 3 × 5 at 70%
- Pause squat: 3 × 3 at 65% (RPE 7.5)
- Romanian deadlift: 3 × 6 to 10 (RPE 7.5)
- Leg press: 3 × 10 to 15 (RPE 7.5)
- Leg extension: 2 × 12 to 20 (RPE 7.5)
- Standing calf raise: 3 × 10 to 15 (RPE 7.5)
- Hanging leg raise: 3 × 10 to 15 (RPE 7.5)
Tuesday
Bench, heavy push (about 66 minutes)
- Bench press: 1 × 3 at 77.5% (RPE 7), then 3 × 5 at 70%
- Close-grip bench press: 3 × 5 to 8 at 68% (RPE 7.5)
- Incline dumbbell press: 3 × 8 to 12 (RPE 7.5)
- Weighted dips: 3 × 8 to 12 (RPE 7.5)
- Cable fly: 3 × 12 to 20 (RPE 7.5)
- Dumbbell lateral raise: 3 × 12 to 20 (RPE 7.5)
- Cable triceps pushdown: 2 × 12 to 20 (RPE 7.5)
Thursday
Deadlift, heavy pull (about 72 minutes)
- Deadlift: 1 × 3 at 75% (RPE 7), then 2 × 4 at 67.5%
- Block pull: 2 × 2 to 4 at 75% (RPE 7.5)
- Pendlay row: 3 × 6 to 10 (RPE 7.5)
- Weighted pull-up: 3 × 6 to 10 (RPE 7.5)
- Chest-supported row: 3 × 10 to 15 (RPE 7.5)
- Lat pulldown: 3 × 10 to 15 (RPE 7.5)
- Barbell curl: 3 × 8 to 12 (RPE 7.5)
- 45 degree back extension: 3 × 10 to 15 (RPE 7.5)
Friday
Upper body hypertrophy (about 75 minutes)
- Incline barbell press: 4 × 6 to 10 (RPE 7.5)
- Seated cable row: 4 × 10 to 15 (RPE 7.5)
- Seated dumbbell shoulder press: 3 × 8 to 12 (RPE 7.5)
- Lat pulldown: 3 × 10 to 15 (RPE 7.5)
- Cable lateral raise: 4 × 12 to 20 (RPE 7.5)
- Rear delt fly: 4 × 15 to 20 (RPE 7.5)
- Incline dumbbell curl: 3 × 10 to 15 (RPE 7.5)
- Overhead cable triceps extension: 2 × 12 to 20 (RPE 7.5)
How you progress
In weeks 1 to 3 the heavy triple climbs from 77.5 to 82.5%, and accessories gain a set and end closer to failure. Week 4 is a deload: main lifts 3 × 3 at 65%, about half the accessory sets at easier effort. In weeks 5 to 7 the heavy set moves to doubles at 85 to 87.5% and a single at 92.5% (deadlift 94%). Week 8 is a new max attempt on each lift, with fewer accessory sets. If you are new to lifting, no set goes above 85% or RPE 8 and there is no max test in week 8.
What the research says
Heavy loads (about 80 to 90% of max) raise the max most; for muscle growth load matters less if sets end close to failure.
New lifters already progress on moderate loads.
From age 60 loads stay at 85% or less; older adults trained at 70 to 80% in the studies.
Strength grows most in the exercise you train, so the competition lifts are trained directly.
More weekly sets per muscle means more growth, with smaller returns above about 20 sets.
Several sets per exercise grew more muscle than a single set.
Periodized training built more strength than non-periodized training.
Loading by RPE did at least as well for strength as fixed percentages.
Ending sets closer to failure grows more muscle; failure itself is not needed.
Longer rests on heavy sets build more strength.
Variations of the main lifts (pause squat, close grip, block pull) alongside fixed competition lifts; the evidence is weak.
A deload week after at most 5 loading weeks.
Convention, no trialA max test in the last week.
Convention, no trialExact RPE cut-offs and session length.
Convention, no trial
What is convention
Research does not pin these rules down. We use them because they hold up in practice.
- A deload after at most 5 loading weeks: a convention, no study sets it. The one trial on this found a week off mid-program did not add strength.
- A max test in the last week: a convention, no study.
- Exact RPE cut-offs (such as 7 to 9 on accessories) and half a step more after 2+ years of training: a convention, no study.
- Sessions of 60 to 90 minutes: a convention, no study.
- Loads run from 90% of a max estimated from a set of several reps: a convention, no study.
- New lifters stay at or under 85% and RPE 8: a convention, no study.
- After a yes on the health questions or a pain report, RPE 7 at most for the first two weeks: a convention, no study.
Questions
Does it work if I am new to lifting?
Yes. With under 6 months of training, no set goes above 85% or RPE 8, there is no max test in week 8, and accessories get one set fewer. You learn the lifts with weights you control first.
How long is a session?
You enter the minutes you have. The plan estimates each session and trims accessories when there is too much; the main lifts stay. In the 75 minute example sessions run 66 to 75 minutes, less in the deload week.
What if I only have 2 or 3 days a week?
The program runs on 2 to 5 days. On 3 days each competition lift gets its own day. On 2 days each session has two heavy lifts and the most useful accessories. If you pick more than 5 days, it stays at 5.
How much strength and muscle will I gain?
We do not promise a number. Progress depends on your training age, sleep, food and consistency. The app shows a typical range for your level and your own progress from the sets you log.
What about pain or an injury?
When you report pain, the exercises that load that area most get a gentler variation or one set fewer, and for the first two weeks no set goes above RPE 7. With an injury not yet cleared by a doctor, exercises for that area are swapped or left out. The program does not treat injuries and does not replace a doctor.
Can it prepare me for a meet?
Yes. Enter a meet date and the program runs to that day: first the build with its deloads and muscle work, then a 13-day peak with less volume, the heaviest singles 8 to 9 days out and two full rest days. With an injury not cleared, there is no peak.