Build a Monster Powerbuilding: 3 Day Workout Routine

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I love powerbuilding. Strength. Muscle. The complete package. I don’t just want to look good in a t-shirt – with mountain-like traps and arm size for days – I want to have the strength to back up this size.

This is the essence of powerbuilding. You aren’t necessarily a bodybuilder or powerlifter, but you are a freak. A monster.

Related: Massive Freak 4 Day Powerbuilding Split

This workout program is for the hardcore powerbuilder. It is an upper/lower split performed three days per week. Your workouts will be hard and heavy, backed up by plenty of rest and good nutrition.

It can be performed by the late beginning lifter to intermediate.

Here’s a sample schedule:

Week 1

  • Day 1 – Workout A
  • Day 2 – Off
  • Day 3 – Workout B
  • Day 4 – Off
  • Day 5 – Workout C
  • Day 6 – Off
  • Day 7 – Off

Week 2

  • Day 1 – Workout D
  • Day 2 – Off
  • Day 3 – Workout A
  • Day 4 – Off
  • Day 5 – Workout B
  • Day 6 – Off
  • Day 7 – Off

Squats and Bench Press. Squats and bench press utilizing three sets. 12, 8, and 5 reps respectively. You will be working from a lighter weight to a heavier weight with each subsequent set.

When you reach the target number of reps for each specific set, add 5 pounds to the bar for that set only the next time you perform this lift. For example, on the first set if you bench press 185 pounds for 12 reps, bump the weight up to 190 pounds the next time you bench.

Here is a good weight to start with during your first workout.

  • Set 1 (12 rep goal) – 70% of your one rep max (1RM)
  • Set 2 (8 rep goal) – 77.5% of your one rep max (1RM)
  • Set 3 (5 rep goal) – 82.5% of your one rep max (1RM)

Other Exercises. Add weight when you can perform the target number of reps listed for each set. Remember, progressive overload is king. If you’re not pushing for more reps, and ultimately more weight on the bar, you’ll severely limit your muscle gains.

Workout Nutrition

This is an intense program, despite only training three days per week. I do not recommend performing this workout while trying to lose fat. Use it strictly for muscle and strength building.

  • Protein – Men, eat about 180 to 220 grams per day. Women, eat about 100 to 120 grams per day.
  • Calories – Men, eat about 200 to 300 calories above maintenance levels. Women, eating at maintenance or 100 calories above. To calculate your daily calorie needs, click here.
  • Fat – 25 to 35% of your daily calories should come from healthy fats such as nuts, dairy, avocados, olive oil, butter, etc.
  • Carbs – Fill in the rest of your calories with quality carb-heavy foods such as oatmeal, rice, quinoa, fruits, and veggies.

Let’s look at a couple of examples. First for a male that requires 3,200 calories per day. Here is the macronutrient and calorie breakdown.

  • Protein – 200 grams, which equates to 800 calories per day. (4 calories per gram of protein)
  • Fat – 30% of daily calories from fats. This equates to 960 calories, or about 107 grams of fat per day. (9 calories per gram of fat)
  • Carbs – Subtracting calories consumed from fats and protein (960 and 800, respectively), we are left with 1,440 calories. This equates to 360 grams of carbs. (4 calories per gram of carbs)

Now, an example for women. Let’s say this lifter requires 1,800 calories per day.

  • Protein – 120 grams, which equates to 480 calories per day. (4 calories per gram of protein)
  • Fat – 30% of daily calories from fats. This equates to 540 calories, or about 60 grams of fat per day. (9 calories per gram of fat)
  • Carbs – Subtracting calories consumed from fats and protein (540 and 480, respectively), we are left with 780 calories. This equates to 195 grams of carbs. (4 calories per gram of carbs)
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I also recommend considering the following supplementation options to help with protein intake, recovery, and performance.

  • Pre-Workout – Something like Ruckus to help boost focus, energy, and pumps.
  • MTS Whey – Boost your protein intake by using a couple shakes per day.
  • BCAAs – Intra-workout BCAAs to help boost recovery.
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Workout a
Upper Body Workout
Exercise Sets Reps
Bench Press  3  12, 8, 5
Dumbbell Rows  2  12
Seated Alternating Overhead Dumbbell Press  3  10
Low Cable Crossovers  2  15
Single Arm Lat Pull Downs  2  12
Side Laterals  2  12
Cable Triceps Extensions  2  15
Reverse Grip Lat Pull Downs  2  15
Workout B
Lower Body Workout
Exercise Sets Reps
Squats  3  12, 8, 5
Dumbbell Romanian Deadlifts  2  10
Leg Extensions  3  12
Vertical Leg Press – Hamstring Focus  3  12
Bodyweight Lunges – Finisher  1  100
Rocking Standing Calf Raise  2  12
Planks  2  60-120 sec
Workout C
Upper Body Workout
Exercise Sets Reps
Alternating Dumbbell Bench Press  3  12
Lat Pull Down  3  12
Seated Overhead Press  3  8
Push Ups  2  20
Seated Cable Rows  2  12
Dumbbell Upright Rows  2  12
Close Grip Bench Press  2  12
Seated Cable Curls  2  15
Workout D
Lower Body Workout
Exercise Sets Reps
Deadlifts  3  5
Front Squats – Paused  2  10
Reverse Hack Squat Good Morning  3  10
Single Leg Press  3  10
High Box Step Ups – Finisher  1  100
Leg Press Calf Raise  2  15
Ab Wheel Rollouts  2  10-15
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Name: Steve Shaw

Bio: I don’t believe in magic training systems or rep ranges. My philosophy is simple: remain consistent, use the best possible exercises, focus upon progression and enter the gym looking to maximize each set. When you maximize each set, you maximize progress. Easy, obvious, insanely effective.