{"id":21690,"date":"2023-03-24T14:00:53","date_gmt":"2023-03-24T18:00:53","guid":{"rendered":"https:\/\/barbend.com\/?p=21690"},"modified":"2024-11-17T22:00:05","modified_gmt":"2024-11-18T03:00:05","slug":"powerbuilding-workout-routine","status":"publish","type":"post","link":"https:\/\/barbend.com\/powerbuilding-workout-routine\/","title":{"rendered":"Powerbuilding Workout Routine, With Tips from a CPT"},"content":{"rendered":"\n<p>Some athletes want to get bigger, and some athletes want to get stronger. But if you\u2019re like us, you probably want\u2026well, the best of both worlds. But don\u2019t worry \u2014 it\u2019s far from impossible to be able to <a href=\"https:\/\/barbend.com\/how-to-deadlift-500-pounds\/\">deadlift 500 pounds<\/a> and <em>look <\/em>like you can deadlift 500 pounds. Just turn on the CrossFit Games for proof positive. But if you\u2019re not a CrossFitter, what\u2019s a lifter to do?&nbsp;<\/p>\n\n\n\n<p>Luckily, we\u2019ve got \u201cpowerbuilding\u201d \u2014 a hybridized version of powerlifting (getting strong) plus bodybuilding (getting muscular). It\u2019s all good if you don\u2019t know where to start: because we do. Below, we\u2019re laying out a 10-week powerbuilding program, just for you.<\/p>\n\n\n\n<p class=\"is-style-boxshadow\"><em><strong>Recent Updates<\/strong>: <\/em>BarBend\u2019<em>s Senior Editor <strong><a href=\"https:\/\/barbend.com\/author\/jay-polish\/\">Alex Polish<\/a><\/strong> made our information more digestible by rearranging some sections. You\u2019ll encounter a cleaner reading experience \u2014 and slick workout charts \u2014 that will make it easy to take our workouts to the gym with you. And if you don\u2019t have all the equipment the workouts call for, we\u2019re now offering alternatives to help you complete your workouts with what you\u2019ve got.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"what-is-powerbuilding\">What Is Powerbuilding?<\/h2>\n\n\n\n<p>As the name implies, powerbuilding workouts are meant to both<strong> increase strength (powerlifting) and spark muscle gain (bodybuilding)<\/strong>. Powerbuilding programs are pretty varied. They can be tailored to suit the competitive powerlifter who wants to max out their <a href=\"https:\/\/barbend.com\/deadlift\">deadlift<\/a> or to the weekend warrior who wants to get bigger <em>and <\/em>stronger. These programs are accessible and customizable.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2023\/10\/deadlifting-with-the-hades-deadlift-bar.jpg\" alt=\"BarBend's Jake Herod deadlifting with the hades deadlift bar.\" class=\"wp-image-218949\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2023\/10\/deadlifting-with-the-hades-deadlift-bar.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/10\/deadlifting-with-the-hades-deadlift-bar-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/10\/deadlifting-with-the-hades-deadlift-bar-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/10\/deadlifting-with-the-hades-deadlift-bar-489x275.jpg 489w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<p><strong><em>[Read More: These Are the Differences Between <a href=\"https:\/\/barbend.com\/powerlifting-vs-powerbuilding\/\">Powerlifting vs. Powerbuilding<\/a>]<\/em><\/strong><\/p>\n\n\n\n<p>Usually, powerbuilding programs start with compound movement \u2014 like the bench press or back squat \u2014 often in the lower rep range with a strength and power focus. Then, you transition into more focused accessory work, working your biceps, triceps, and shoulder muscles with lighter weight for more reps.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"the-barbend-10-week-powerbuilding-program\">The BarBend 10-Week Powerbuilding Program<\/h2>\n\n\n\n<p>If you don\u2019t want to craft your own powerbuilding routine from scratch \u2014 a huge undertaking \u2014 you need a good template routine to follow. This is<em> BarBend<\/em>\u2019s own 10-week powerbuilding plan, all but guaranteed to build your strength and beef you up at the same time.&nbsp;<\/p>\n\n\n\n<p>Note that movements linked with a \u201c+\u201d sign should be performed as a <a href=\"https:\/\/barbend.com\/supersets\/\">superset<\/a> with little to no rest in between.<\/p>\n\n\n\n<p><strong>Equipment Needed<\/strong>:&nbsp;<\/p>\n\n\n\n<ul class=\"is-style-kettlebells wp-block-list\">\n<li>Barbell<\/li>\n\n\n\n<li>Weight plates<\/li>\n\n\n\n<li>Dumbbells<\/li>\n\n\n\n<li>Adjustable weight bench<\/li>\n\n\n\n<li>Leg curl machine<\/li>\n\n\n\n<li>Pull-up bar<\/li>\n\n\n\n<li>Cable machine<\/li>\n\n\n\n<li>Back extension machine<\/li>\n\n\n\n<li>Medicine ball<\/li>\n\n\n\n<li>Dip bar<\/li>\n\n\n\n<li>Dip belt&nbsp;<\/li>\n\n\n\n<li>TRX suspension strap<\/li>\n\n\n\n<li>Resistance band<\/li>\n\n\n\n<li>Kettlebell<\/li>\n\n\n\n<li>Weight sled (optional)<\/li>\n<\/ul>\n\n\n\n<p>Don\u2019t have all the equipment on that list? No problem. <strong>We\u2019ll provide exercise substitutions <\/strong>with each workout.<\/p>\n\n\n\n<p>For workouts labeled <strong>hypertrophy<\/strong>, choose moderate weights that you can bring to failure toward the end of each set within the prescribed rep range. Aim for a seven to eight out of 10 effort.<\/p>\n\n\n\n<p>For <strong>strength <\/strong>workouts, use heavier weights and aim to leave one or two reps in the tank with each set. Aim to be giving it an eight to nine out of 10 effort.<\/p>\n\n\n\n<p>With <strong><a href=\"https:\/\/barbend.com\/deload-week\/\">deload<\/a> <\/strong>workouts, use only about 55-65 percent of what you use in your strength workouts. Don\u2019t be fooled by the low volume and load up \u2014 instead, take the opportunity to grease the groove of these movements and practice your form with light weights.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"674\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2023\/01\/barbell-bench-press-barbend-movement-gif-masters-1.gif\" alt=\"BarBend's Jake Herod performing the barbell bench press exercise in their bench press program.\" class=\"wp-image-225326\"\/><\/figure>\n\n\n\n<p><strong>Make it Easier<\/strong>: Perform the barbell movements with <a href=\"https:\/\/barbend.com\/best-dumbbells\/\">dumbbells<\/a>. For example, try swapping in a goblet squat for the back squat and a dumbbell hip thrust for the barbell version. Perform the plank with your hands on an incline or from your knees. Use pull-up assist bands or perform lat pulldowns when the workouts call for chin-ups or pull-ups.<\/p>\n\n\n\n<p><strong>Make it Harder<\/strong>: Perform your accessory exercises with a slow tempo \u2014 control each eccentric (lowering) portion of the lift for three to five seconds. This will majorly increase your time under tension and boost your muscle-building potential.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"weeks-one-two\">Weeks One &amp; Two<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-hypertrophy\">Day One: Squat Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Barbell Back Squat<\/strong><\/td><td>5<\/td><td>8<\/td><\/tr><tr><td><strong>Barbell Hip Thrust<\/strong><\/td><td>3<\/td><td>10<\/td><\/tr><tr><td><strong>Dumbbell Split Squat + Dumbbell Romanian Deadlift<\/strong><\/td><td>3<\/td><td>8 + 12<\/td><\/tr><tr><td><strong>Single-Leg Seated Leg Curl + Hanging Leg Raise<\/strong><\/td><td>2<\/td><td>12 + <a href=\"https:\/\/barbend.com\/what-is-amrap\/\">AMRAP<\/a><\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>30 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Dumbbell Hip Thrust<\/li>\n\n\n\n<li>Bodyweight Split Squat + Bodyweight Good Morning<\/li>\n\n\n\n<li>Leg Curl With Dumbbell (lying prone on a bench) + Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/hypertrophy-training-sets-and-reps\/\">Hypertrophy Training Sets and Reps<\/a>]<\/em><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-hypertrophy\">Day Two: Bench Press Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>5<\/td><td>7<\/td><\/tr><tr><td><strong>Dumbbell Bench Press<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Incline Dumbbell Bench Press<\/strong><\/td><td>3<\/td><td>7<\/td><\/tr><tr><td><strong>Incline Dumbbell Row<\/strong><\/td><td>3<\/td><td>10<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/skull-crushers\/\"><strong>Skull Crusher<\/strong><\/a><\/td><td>4<\/td><td>7<\/td><\/tr><tr><td><strong>Push-Up + Pallof Press<\/strong><\/td><td>2<\/td><td>AMRAP + 6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Kneeling Push-Up<\/li>\n\n\n\n<li>Feet-Elevated Push-Up<\/li>\n\n\n\n<li>Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up + Russian Twist<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-hypertrophy\">Day Three: Deadlift Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>5<\/td><td>4<\/td><\/tr><tr><td><strong>Barbell Row<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Pull-Up<\/strong><\/td><td>3<\/td><td>7<\/td><\/tr><tr><td><strong>Farmer\u2019s Walk + Back Extension<\/strong><\/td><td>4<\/td><td>20 paces + 10<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/inverted-row-guide\/\"><strong>Inverted Row<\/strong><\/a><\/td><td>2<\/td><td>7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift OR PVC Deadlift<\/li>\n\n\n\n<li>Chest-Supported Dumbbell Row<\/li>\n\n\n\n<li>Lat Pulldown OR Assisted Pull-Up<\/li>\n\n\n\n<li>Static Dumbbell Hold + Superman<\/li>\n\n\n\n<li>TRX Row<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-hypertrophy\">Day Four: Overhead Press Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>6<\/td><td>6<\/td><\/tr><tr><td><strong>Chin-Up + Landmine Press<\/strong><\/td><td>4<\/td><td>6 + 8<\/td><\/tr><tr><td><strong>Barbell Curl + Dip<\/strong><\/td><td>3<\/td><td>8 + AMRAP<\/td><\/tr><tr><td><strong>Incline Dumbbell Curl + Lateral Raise<\/strong><\/td><td>3<\/td><td>7 + 12<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/dead-bug-exercise\/\"><strong>Dead Bug<\/strong><\/a><\/td><td>2<\/td><td>20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up + Seated Back-Supported Dumbbell Press<\/li>\n\n\n\n<li>Dumbbell Curl + Assisted Dip OR Bench Dip<\/li>\n\n\n\n<li>Seated Concentration Curl + Seated Lateral Raise<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-three\">Week Three<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-hypertrophy\">Day One: Squat Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Back OR Front Squat<\/strong><\/td><td>4<\/td><td>8<\/td><\/tr><tr><td><strong>Barbell Hip Thrust<\/strong><\/td><td>3<\/td><td>10<\/td><\/tr><tr><td><strong>Dumbbell Split Squat + <\/strong><a href=\"https:\/\/barbend.com\/dumbbell-romanian-deadlift\/\"><strong>Dumbbell Romanian Deadlift<\/strong><\/a><\/td><td>3<\/td><td>8 + 12<\/td><\/tr><tr><td><strong>Single-Leg Seated Leg Curl + Hanging Leg Raise<\/strong><\/td><td>2<\/td><td>12 + AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>40 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Dumbbell Hip Thrust OR Glute Bridge<\/li>\n\n\n\n<li>Bodyweight Split Squat + Bodyweight Good Morning<\/li>\n\n\n\n<li>Leg Curl With Dumbbell (lying prone on a bench) + Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/best-knee-sleeves\/\">The Best Knee Sleeves You Can Buy on the Market<\/a>]<\/em><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-hypertrophy\">Day Two: Bench Press Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>5<\/td><td>6<\/td><\/tr><tr><td><strong>Dumbbell Bench Press<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/incline-dumbbell-bench-press\/\"><strong>Incline Dumbbell Bench Press<\/strong><\/a><strong> + Seal Row<\/strong><\/td><td>3<\/td><td>7 + 10<\/td><\/tr><tr><td><strong>Skull Crusher<\/strong><\/td><td>4<\/td><td>7<\/td><\/tr><tr><td><strong>Push-Up + Pallof Press<\/strong><\/td><td>2<\/td><td>AMRAP + 6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Kneeling Push-Up<\/li>\n\n\n\n<li>Feet-Elevated Push-Up<\/li>\n\n\n\n<li>Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up + Russian Twist<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-hypertrophy\">Day Three: Deadlift Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/barbell-row\/\">Barbell Row<\/a><\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Pull-Up<\/strong><\/td><td>3<\/td><td>7<\/td><\/tr><tr><td><strong>Farmer\u2019s Walk + Back Extension<\/strong><\/td><td>4<\/td><td>20 paces + 10<\/td><\/tr><tr><td><strong>Inverted Row<\/strong><\/td><td>2<\/td><td>7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift OR PVC Deadlift<\/li>\n\n\n\n<li>Chest-Supported Dumbbell Row<\/li>\n\n\n\n<li>Lat Pulldown OR Assisted Pull-Up<\/li>\n\n\n\n<li>Static Dumbbell Hold + Superman<\/li>\n\n\n\n<li>TRX Row<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-hypertrophy\">Day Four: Overhead Press Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>5<\/td><td>6<\/td><\/tr><tr><td><strong>Chin-Up + Kneeling Landmine Press<\/strong><\/td><td>4<\/td><td>6 + 6<\/td><\/tr><tr><td><strong>Barbell Curl + Dip<\/strong><\/td><td>3<\/td><td>8 + AMRAP<\/td><\/tr><tr><td><strong>Incline Dumbbell Curl + <a href=\"https:\/\/barbend.com\/lateral-raises\/\">Lateral Raise<\/a><\/strong><\/td><td>3<\/td><td>7 + 12<\/td><\/tr><tr><td><strong>Dead Bug<\/strong><\/td><td>2<\/td><td>20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up + Seated Back-Supported Dumbbell Press<\/li>\n\n\n\n<li>Dumbbell Curl + Assisted Dip OR Bench Dip<\/li>\n\n\n\n<li>Seated Concentration Curl + Seated Lateral Raise<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-four\">Week Four<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-hypertrophy\">Day One: Squat Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>4<\/td><td>7<\/td><\/tr><tr><td><strong>Barbell Hip Thrust<\/strong><\/td><td>3<\/td><td>10<\/td><\/tr><tr><td><strong>Dumbbell Split Squat + Dumbbell Romanian Deadlift<\/strong><\/td><td>3<\/td><td>8 + 12<\/td><\/tr><tr><td><strong>Single-Leg Seated Leg Curl<\/strong><\/td><td>2<\/td><td>12<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/hanging-leg-raises\/\">Hanging Leg Raise<\/a><\/strong><\/td><td>2<\/td><td>AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>45 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercises Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Dumbbell Hip Thrust<\/li>\n\n\n\n<li>Bodyweight Split Squat + Bodyweight Good Morning<\/li>\n\n\n\n<li>Leg Curl With Dumbbell (lying prone on a bench)<\/li>\n\n\n\n<li>Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-deload\">Day Two: Bench Press Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>3<\/td><td>6<\/td><\/tr><tr><td><strong>Dumbbell Bench Press<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Incline Dumbbell Bench Press + Seal Row<\/strong><\/td><td>2<\/td><td>7 + 10<\/td><\/tr><tr><td><strong>Skull Crusher<\/strong><\/td><td>2<\/td><td>7<\/td><\/tr><tr><td><strong>Push-Up<\/strong><\/td><td>1<\/td><td>AMRAP<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/pallof-press\/\">Pallof Press<\/a><\/strong><\/td><td>1<\/td><td>6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Kneeling Push-Up OR Push-Up<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up<\/li>\n\n\n\n<li>Russian Twist<\/li>\n<\/ol>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/best-weight-benches\/\">Best Weight Benches<\/a>]<\/em><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-hypertrophy\">Day Three: Deadlift Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong>Barbell Row<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/pull-up\/\">Pull-Up<\/a><\/strong><\/td><td>3<\/td><td>6<\/td><\/tr><tr><td><strong>Farmer\u2019s Walk + Back Extension<\/strong><\/td><td>4<\/td><td>20 paces + 10<\/td><\/tr><tr><td><strong>Inverted Row<\/strong><\/td><td>2<\/td><td>7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift OR PVC Deadlift<\/li>\n\n\n\n<li>Chest-Supported Dumbbell Row<\/li>\n\n\n\n<li>Lat Pulldown OR Assisted Pull-Up<\/li>\n\n\n\n<li>Static Dumbbell Hold + Superman<\/li>\n\n\n\n<li>TRX Row<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-deload\">Day Four: Overhead Press Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>2<\/td><td>6<\/td><\/tr><tr><td><strong>Chin-Up + Kneeling Landmine Press<\/strong><\/td><td>2<\/td><td>6 + 8<\/td><\/tr><tr><td><strong>Barbell Curl<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/dips\/\">Dips<\/a><\/strong><\/td><td>2<\/td><td>AMRAP<\/td><\/tr><tr><td><strong>Incline Dumbbell Curl<\/strong><\/td><td>3<\/td><td>7<\/td><\/tr><tr><td><strong>Front\/Lateral\/Rear Raise<\/strong><\/td><td>3<\/td><td>21 (7 reps each)<\/td><\/tr><tr><td><strong>Dead Bug<\/strong><\/td><td>2<\/td><td>20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up + Seated Back-Supported Dumbbell Press<\/li>\n\n\n\n<li>Dumbbell Curl<\/li>\n\n\n\n<li>Assisted Dip OR Bench Dip<\/li>\n\n\n\n<li>Seated Concentration Curl<\/li>\n\n\n\n<li>Seated Front\/Lateral\/Rear Raise<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-five\">Week Five<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-deload\">Day One: Squat Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Barbell <a href=\"https:\/\/barbend.com\/hip-thrusts\/\">Hip Thrust<\/a><\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift<\/strong><\/td><td>2<\/td><td>8 + 8<\/td><\/tr><tr><td><strong>Single-Leg Stability Ball Curl<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Hanging Weighted Knee Raise<\/strong><\/td><td>2<\/td><td>AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>50 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Dumbbell Hip Thrust<\/li>\n\n\n\n<li>Bodyweight Split Squat + Bodyweight Good Morning<\/li>\n\n\n\n<li>Leg Curl With Dumbbell (lying prone on a bench)<\/li>\n\n\n\n<li>Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-strength\">Day Two: Bench Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>5<\/td><td>5<\/td><\/tr><tr><td><strong>Dumbbell Bench Press<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Incline Dumbbell Bench Press + Seal Row<\/strong><\/td><td>3<\/td><td>7 + 10<\/td><\/tr><tr><td><strong>Skull Crusher<\/strong><\/td><td>4<\/td><td>7<\/td><\/tr><tr><td><strong>Push-Up<\/strong><\/td><td>2<\/td><td>AMRAP<\/td><\/tr><tr><td><strong>Pallof Press<\/strong><\/td><td>2<\/td><td>6<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Kneeling Push-Up OR Push-Up<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up<\/li>\n\n\n\n<li>Russian Twist<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-hypertrophy\">Day Three: Deadlift Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong>Barbell Row<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Pull-Up<\/strong><\/td><td>3<\/td><td>6<\/td><\/tr><tr><td><strong>Farmer\u2019s Walk + Back Extension<\/strong><\/td><td>4<\/td><td>20 paces + 10&nbsp;<\/td><\/tr><tr><td><strong>Inverted Row<\/strong><\/td><td>2<\/td><td>7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift OR PVC Deadlift<\/li>\n\n\n\n<li>Chest-Supported Dumbbell Row<\/li>\n\n\n\n<li><a href=\"https:\/\/barbend.com\/lat-pulldown\/\">Lat Pulldown<\/a> OR Assisted Pull-Up<\/li>\n\n\n\n<li>Static Dumbbell Hold + Superman<\/li>\n\n\n\n<li>TRX Row<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-strength\">Day Four: Overhead Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Chin-Up<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Dumbbell Shoulder Press + Preacher Curl<\/strong><\/td><td>3<\/td><td>8 + 7<\/td><\/tr><tr><td><strong>Close-Grip Push-Up<\/strong><\/td><td>2<\/td><td>10<\/td><\/tr><tr><td><strong>Hammer Curl<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><tr><td><strong>Front\/Lateral\/Rear Raise<\/strong><\/td><td>3<\/td><td>21 (7 reps each)<\/td><\/tr><tr><td><strong>Waiter Walk<\/strong><\/td><td>3<\/td><td>20 paces per side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up<\/li>\n\n\n\n<li>Seated Back-Supported Dumbbell Press + Concentration Curl<\/li>\n\n\n\n<li>Close-Grip Kneeling Push-Up<\/li>\n\n\n\n<li>Incline Hammer Curl<\/li>\n\n\n\n<li>Seated Front\/Lateral\/Rear Raise<\/li>\n\n\n\n<li><a href=\"https:\/\/barbend.com\/overhead-carries\/\">Overhead Carry<\/a><\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-six\">Week Six<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-strength\">Day One: Squat Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>5<\/td><td>5<\/td><\/tr><tr><td><strong>Barbell Hip Thrust<\/strong><\/td><td>3<\/td><td>8<\/td><\/tr><tr><td><strong>Dumbbell Bulgarian Split Squat + Dumbbell Romanian Deadlift<\/strong><\/td><td>3<\/td><td>6 + 8<\/td><\/tr><tr><td><strong>Single-Leg Stability Ball Curl + Hanging Leg Raise<\/strong><\/td><td>2<\/td><td>8 + AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>55 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Dumbbell Hip Thrust<\/li>\n\n\n\n<li>Bodyweight Split Squat + Bodyweight Good Morning<\/li>\n\n\n\n<li>Leg Curl With Dumbbell (lying prone on a bench) + Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-strength\">Day Two: Bench Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong><a href=\"https:\/\/barbend.com\/bench-press\/\">Bench Press<\/a><\/strong><\/td><td>5<\/td><td>4<\/td><\/tr><tr><td><strong>Incline Barbell Press<\/strong><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><strong>Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row<\/strong><\/td><td>3<\/td><td>7 + 8 (each arm)<\/td><\/tr><tr><td><strong>Skull Crusher<\/strong><\/td><td>4<\/td><td>7<\/td><\/tr><tr><td><strong>Rope Pushdown + Cable Crunch<\/strong><\/td><td>2<\/td><td>12 + 20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Kneeling Push-Up OR Push-Up<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up + Russian Twist<\/li>\n<\/ol>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/how-to-increase-bench-press\/\">How to Increase Your Bench Press \u2014 Tips and Programs to Try<\/a>]<\/em><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-deload\">Day Three: Deadlift Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>2<\/td><td>4<\/td><\/tr><tr><td><strong>Barbell Row<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Pull-Up<\/strong><\/td><td>2<\/td><td>7<\/td><\/tr><tr><td><strong>Farmer\u2019s Walk + Back Extension<\/strong><\/td><td>2<\/td><td>20 paces + 10<\/td><\/tr><tr><td><strong>Inverted Row<\/strong><\/td><td>2<\/td><td>7<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift OR PVC Deadlift<\/li>\n\n\n\n<li>Chest-Supported Dumbbell Row<\/li>\n\n\n\n<li>Lat Pulldown OR Assisted Pull-Up<\/li>\n\n\n\n<li>Static Dumbbell Hold + Superman<\/li>\n\n\n\n<li>TRX Row<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-strength\">Day Four: Overhead Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong>Chin-Up<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Dumbbell Shoulder Press + <\/strong><a href=\"https:\/\/barbend.com\/preacher-curl\/\"><strong>Preacher Curl<\/strong><\/a><\/td><td>3<\/td><td>8 + 7<\/td><\/tr><tr><td><strong>Close-Grip Push-Up + Hammer Curl<\/strong><\/td><td>2<\/td><td>10 + 8<\/td><\/tr><tr><td><strong>Lateral Raise<\/strong><\/td><td>3<\/td><td>15 + 20<\/td><\/tr><tr><td><strong>Waiter Walk<\/strong><\/td><td>3<\/td><td>20 paces per side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up<\/li>\n\n\n\n<li>Seated Back-Supported Dumbbell Press + Concentration Curl<\/li>\n\n\n\n<li>Close-Grip Kneeling Push-Up + Incline Hammer Curl<\/li>\n\n\n\n<li>Seated Lateral Raise<\/li>\n\n\n\n<li>Overhead Carry<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-seven\">Week Seven<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-strength\">Day One: Squat Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>5<\/td><td>4<\/td><\/tr><tr><td><strong>Goblet Squat + Box Jump<\/strong><\/td><td>2<\/td><td>12 + 5<\/td><\/tr><tr><td><strong>Dumbbell Step-Up + Seated Leg Curl<\/strong><\/td><td>3<\/td><td>8 + 15<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/side-plank\/\">Side Plank<\/a> + Hanging Leg Raise<\/strong><\/td><td>3<\/td><td>40 seconds + AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>60 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Bodyweight Squat + Step-Up<\/li>\n\n\n\n<li>Standing Knee Raise + Lying Dumbbell Hamstring Curl<\/li>\n\n\n\n<li>Supported Side Plank + Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-strength\">Day Two: Bench Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong>Incline Barbell Press<\/strong><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/single-arm-dumbbell-bench-press\/\"><strong>Single-Arm Dumbbell Bench Press<\/strong><\/a><strong> + Single-Arm Dumbbell Row<\/strong><\/td><td>3<\/td><td>7 + 8 (each arm)<\/td><\/tr><tr><td><strong>Decline Skull Crusher<\/strong><\/td><td>3<\/td><td>6<\/td><\/tr><tr><td><strong>Rope Pushdown<\/strong><\/td><td>2<\/td><td>12<\/td><\/tr><tr><td><strong>Kneeling Cable Crunch<\/strong><\/td><td>2<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Incline Dumbbell Bench Press<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up<\/li>\n\n\n\n<li>Crunch<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-strength\">Day Three: Deadlift Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>3<\/td><td>3<\/td><\/tr><tr><td><strong>Deficit Deadlift<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Weighted Pull-Up<\/strong><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/cable-pull-through\/\"><strong>Cable Pull-Through<\/strong><\/a><strong> + Kettlebell Suitcase Carry<\/strong><\/td><td>3<\/td><td>10 + 20 paces<\/td><\/tr><tr><td><strong>Face Pull<\/strong><\/td><td>2<\/td><td>12<\/td><\/tr><tr><td><strong>Medicine Ball Side Slam<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift<\/li>\n\n\n\n<li>Deficit Kettlebell Deadlift<\/li>\n\n\n\n<li>Pull-Up OR Assisted Pull-Up OR Lat Pulldown<\/li>\n\n\n\n<li>Kettlebell Swing + Farmer\u2019s Walk<\/li>\n\n\n\n<li>Resistance Band Pull-Apart<\/li>\n\n\n\n<li>Resistance Band Pallof Press<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-strength\">Day Four: Overhead Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong>Chin-Up<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/dumbbell-shoulder-press\/\"><strong>Dumbbell Shoulder Press<\/strong><\/a><strong> + Preacher Curl<\/strong><\/td><td>3<\/td><td>8 + 7<\/td><\/tr><tr><td><strong>Close-Grip Push-Up + Hammer Curl<\/strong><\/td><td>2<\/td><td>10 + 8<\/td><\/tr><tr><td><strong>Lateral Raise<\/strong><\/td><td>3<\/td><td>15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up<\/li>\n\n\n\n<li>Seated Back-Supported Dumbbell Press + Concentration Curl<\/li>\n\n\n\n<li>Close-Grip Kneeling Push-Up + Incline Hammer Curl<\/li>\n\n\n\n<li>Seated Lateral Raise<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-eight\">Week Eight<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-strength\">Day One: Squat Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>4<\/td><td>4<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/goblet-squat\/\">Goblet Squat<\/a> + Box Jump<\/strong><\/td><td>2<\/td><td>12 + 5<\/td><\/tr><tr><td><strong>Dumbbell Step-Up + Seated Leg Curl<\/strong><\/td><td>3<\/td><td>8 + 15<\/td><\/tr><tr><td><strong>Side Plank + Hanging Leg Raise<\/strong><\/td><td>3<\/td><td>45 seconds + AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>60 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Bodyweight Squat + Step-Up<\/li>\n\n\n\n<li>Standing Knee Raise + Lying Dumbbell Hamstring Curl<\/li>\n\n\n\n<li>Supported Side Plank + Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-deload\">Day Two: Bench Press Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>2<\/td><td>4<\/td><\/tr><tr><td><strong>Incline Barbell Press<\/strong><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><strong>Single-Arm Dumbbell Bench Press + <\/strong><a href=\"https:\/\/barbend.com\/dumbbell-row\/\"><strong>Single-Arm Dumbbell Row<\/strong><\/a><\/td><td>3<\/td><td>7 + 8 (each arm)<\/td><\/tr><tr><td><strong>Decline Skull Crusher<\/strong><\/td><td>3<\/td><td>6<\/td><\/tr><tr><td><strong>Rope Pushdown + Cable Crunch<\/strong><\/td><td>2<\/td><td>12 + 20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Incline Dumbbell Bench Press<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up + Crunch<\/li>\n<\/ol>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/best-bench-press-programs\/\">Bench Press Programs<\/a> to Build a Bigger, Stronger Chest]<\/em><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-strength\">Day Three: Deadlift Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>3<\/td><td>3<\/td><\/tr><tr><td><strong>Deficit Deadlift<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/weighted-pull-up\/\"><strong>Weighted Pull-Up<\/strong><\/a><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><strong>Cable Pull-Through + Kettlebell Suitcase Carry<\/strong><\/td><td>3<\/td><td>10 + 20 paces<\/td><\/tr><tr><td><strong>Kettlebell Suitcase Carry<\/strong><\/td><td>3<\/td><td>40 feet<\/td><\/tr><tr><td><strong>Face Pull + Medicine Ball Slam<\/strong><\/td><td>2<\/td><td>12 + 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift<\/li>\n\n\n\n<li>Deficit Kettlebell Deadlift<\/li>\n\n\n\n<li>Pull-Up OR Assisted Pull-Up OR Lat Pulldown<\/li>\n\n\n\n<li>Kettlebell Swing + Farmer\u2019s Walk<\/li>\n\n\n\n<li>Resistance Band Pull-Apart<\/li>\n\n\n\n<li>Resistance Band Pallof Press<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-deload\">Day Four: Overhead Press Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>2<\/td><td>4<\/td><\/tr><tr><td><strong>Chin-Up<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Dumbbell Shoulder Press + Preacher Curl<\/strong><\/td><td>2<\/td><td>8 + 7<\/td><\/tr><tr><td><strong>Close-Grip Push-Up + <a href=\"https:\/\/barbend.com\/hammer-curls\/\">Hammer Curl<\/a><\/strong><\/td><td>2<\/td><td>10 + 8<\/td><\/tr><tr><td><strong>Lateral Raise + Waiter Walk<\/strong><\/td><td>3<\/td><td>12 + 20 paces per side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up<\/li>\n\n\n\n<li>Seated Back-Supported Dumbbell Press + Concentration Curl<\/li>\n\n\n\n<li>Close-Grip Kneeling Push-Up + Incline Hammer Curl<\/li>\n\n\n\n<li>Seated Lateral Raise + Overhead Carry<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-nine\">Week Nine<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-strength\">Day One: Squat Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>4<\/td><td>3<\/td><\/tr><tr><td><strong>Goblet Squat + <\/strong><a href=\"https:\/\/barbend.com\/box-jump\/\"><strong>Box Jump<\/strong><\/a><\/td><td>2<\/td><td>12 + 5<\/td><\/tr><tr><td><strong>Dumbbell Step-Up + Seated Leg Curl<\/strong><\/td><td>3<\/td><td>8 + 15<\/td><\/tr><tr><td><strong>Side Plank + Hanging Leg Raise<\/strong><\/td><td>3<\/td><td>45 seconds + AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>3<\/td><td>60 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Bodyweight Squat + Step-Up<\/li>\n\n\n\n<li>Standing Knee Raise + Lying Dumbbell Hamstring Curl<\/li>\n\n\n\n<li>Supported Side Plank + Lying Leg Raise<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-strength\">Day Two: Bench Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>4<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/incline-barbell-bench-press\/\"><strong>Incline Barbell Bench Press<\/strong><\/a><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><strong>Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row<\/strong><\/td><td>3<\/td><td>7 + 8 (each arm)<\/td><\/tr><tr><td><strong>Decline Skull Crusher<\/strong><\/td><td>3<\/td><td>6<\/td><\/tr><tr><td><strong>Rope Pushdown + Cable Crunch<\/strong><\/td><td>2<\/td><td>12 + 20<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Incline Dumbbell Bench Press<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up + Crunch<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-strength\">Day Three: Deadlift Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>3<\/td><td>2<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/deficit-deadlift\/\"><strong>Deficit Deadlift<\/strong><\/a><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Weighted Pull-Up<\/strong><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><strong>Cable Pull-Through + Kettlebell Suitcase Carry<\/strong><\/td><td>3<\/td><td>10 + 20 paces<\/td><\/tr><tr><td><strong>Face Pull + Medicine Ball Side Slam<\/strong><\/td><td>2<\/td><td>12 + 8<\/td><\/tr><tr><td><strong>Medicine Ball Side Slam<\/strong><\/td><td>2<\/td><td>8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift<\/li>\n\n\n\n<li>Deficit Kettlebell Deadlift<\/li>\n\n\n\n<li>Pull-Up OR Assisted Pull-Up OR Lat Pulldown<\/li>\n\n\n\n<li>Kettlebell Swing + Farmer\u2019s Walk<\/li>\n\n\n\n<li>Resistance Band Pull-Apart<\/li>\n\n\n\n<li>Resistance Band Pallof Press<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-hypertrophy\">Day Four: Overhead Press Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>4<\/td><td>6<\/td><\/tr><tr><td><strong><a href=\"https:\/\/barbend.com\/chin-up\/\">Chin-Up<\/a><\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Dumbbell Shoulder Press + Preacher Curl<\/strong><\/td><td>3<\/td><td>8 + 7<\/td><\/tr><tr><td><strong>Close-Grip Push-Up + Hammer Curl<\/strong><\/td><td>2<\/td><td>10 + 8<\/td><\/tr><tr><td><strong>Lateral Raise + Waiter Walk<\/strong><\/td><td>3<\/td><td>12 + 20 paces per side<\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up<\/li>\n\n\n\n<li>Seated Back-Supported Dumbbell Press + Concentration Curl<\/li>\n\n\n\n<li>Close-Grip Kneeling Push-Up + Incline Hammer Curl<\/li>\n\n\n\n<li>Seated Lateral Raise + Overhead Carry<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"week-10\">Week 10<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-one-squat-deload\">Day One: Squat Deload<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Squat<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Goblet Squat + Box Jump<\/strong><\/td><td>2<\/td><td>12 + 5<\/td><\/tr><tr><td><strong>Dumbbell Step-Up + Seated Leg Curl<\/strong><\/td><td>3<\/td><td> 8 + 15<\/td><\/tr><tr><td><strong>Side Plank + Hanging Leg Raise<\/strong><\/td><td>2<\/td><td>45 seconds + AMRAP<\/td><\/tr><tr><td><strong>Hanging Weighted Knee Raise<\/strong><\/td><td>2<\/td><td>AMRAP<\/td><\/tr><tr><td><strong>Weighted Plank<\/strong><\/td><td>2<\/td><td>60 seconds<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Goblet Squat<\/li>\n\n\n\n<li>Bodyweight Squat + Step-Up<\/li>\n\n\n\n<li>Standing Knee Raise + Lying Dumbbell Hamstring Curl<\/li>\n\n\n\n<li>Supported Side Plank + Lying Leg Raise<\/li>\n\n\n\n<li>Lying Leg Raise (tempo)<\/li>\n\n\n\n<li>Plank (OR with your hands on an incline OR performed on your knees)<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-two-bench-press-strength\">Day Two: Bench Press Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Bench Press<\/strong><\/td><td>3<\/td><td>3<\/td><\/tr><tr><td><strong>Incline Barbell Press<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Single-Arm Dumbbell Bench Press + Single-Arm Dumbbell Row<\/strong><\/td><td>2<\/td><td>7 + 8 (each arm)<\/td><\/tr><tr><td><strong>Decline Skull Crusher<\/strong><\/td><td>2<\/td><td>6<\/td><\/tr><tr><td><strong>Rope Pushdown<\/strong><\/td><td>2<\/td><td>12<\/td><\/tr><tr><td><strong>Kneeling <a href=\"https:\/\/barbend.com\/cable-crunch\/\">Cable Crunch<\/a><\/strong><\/td><td>2<\/td><td>25<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Dumbbell Bench Press<\/li>\n\n\n\n<li>Incline Dumbbell Bench Press<\/li>\n\n\n\n<li>Feet-Elevated Push-Up + Bent-Over Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Kickback<\/li>\n\n\n\n<li>Kneeling Push-Up<\/li>\n\n\n\n<li>Crunch<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-three-deadlift-strength\">Day Three: Deadlift Strength<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Deadlift<\/strong><\/td><td>3<\/td><td>2<\/td><\/tr><tr><td><strong>Deficit Deadlift<\/strong><\/td><td>2<\/td><td>5<\/td><\/tr><tr><td><strong>Weighted Pull-Up<\/strong><\/td><td>3<\/td><td>5<\/td><\/tr><tr><td><strong>Cable Pull-Through + Kettlebell Suitcase Carry<\/strong><\/td><td>3<\/td><td>10 + 20 paces<\/td><\/tr><tr><td><a href=\"https:\/\/barbend.com\/face-pulls\/\"><strong>Face Pull<\/strong><\/a><strong> + Medicine Ball Side Slam<\/strong><\/td><td>2<\/td><td>12 + 8<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Elevated Kettlebell Deadlift<\/li>\n\n\n\n<li>Deficit Kettlebell Deadlift<\/li>\n\n\n\n<li>Pull-Up OR Assisted Pull-Up OR Lat Pulldown<\/li>\n\n\n\n<li>Kettlebell Swing + Farmer\u2019s Walk<\/li>\n\n\n\n<li>Resistance Band Pull-Apart + Resistance Band Pallof Press<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"day-four-overhead-press-hypertrophy\">Day Four: Overhead Press Hypertrophy<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Overhead Press<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Chin-Up<\/strong><\/td><td>4<\/td><td>5<\/td><\/tr><tr><td><strong>Dumbbell Shoulder Press + Preacher Curl<\/strong><\/td><td>3<\/td><td>8 + 7<\/td><\/tr><tr><td><strong>Close-Grip Push-Up + Hammer Curl<\/strong><\/td><td>2<\/td><td>10 + 8<\/td><\/tr><tr><td><strong>Lateral Raise + Waiter Walk<\/strong><\/td><td>3<\/td><td>12 + 20 paces per side<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Seated Dumbbell Overhead Press<\/li>\n\n\n\n<li>Reverse-Grip Lat Pulldown OR Assisted Chin-Up<\/li>\n\n\n\n<li>Seated Back-Supported Dumbbell Press + Concentration Curl<\/li>\n\n\n\n<li>Close-Grip Kneeling Push-Up + Incline Hammer Curl<\/li>\n\n\n\n<li>Seated Lateral Raise + Overhead Carry<\/li>\n<\/ol>\n\n\n\n<h4 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"optional-day-five-for-weeks-1-10\">Optional Day Five (for Weeks 1-10)<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-border-color has-primary-border-color\"><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td><strong>Kettlebell Windmill + Goblet Squat + Kettlebell Swing<\/strong><\/td><td>3<\/td><td>6 + 8 + 12<\/td><\/tr><tr><td><strong>Medicine Ball Slam + Dumbbell <a href=\"https:\/\/barbend.com\/z-press\/\">Z-Press<\/a> + TRX Row<\/strong><\/td><td>2<\/td><td>10 + 8 + 6<\/td><\/tr><tr><td><strong>Weighted Sled Pull + Banded Monster Walk<\/strong><\/td><td>2<\/td><td>10 paces + 10 paces<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Exercise Substitutions<\/strong>:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Yoga Triangle Pose + Bodyweight Squat + Kettlebell Deadlift<\/li>\n\n\n\n<li>Inchworm + Seated Dumbbell Press + Dumbbell Row<\/li>\n\n\n\n<li>Glute Bridge Floor Press + Side Lying Leg Raise<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"which-powerbuilding-split-is-best-for-you\">Which Powerbuilding Split Is Best for You?<\/h2>\n\n\n\n<p>There are many ways to tailor a <a href=\"https:\/\/barbend.com\/powerbuilding-programs\/\">powerbuilding program<\/a>. Typically, experienced gymgoers can tolerate more exercise volume than newcomers. Your ability to handle hard and heavy training will dictate how you construct or adhere to your powerbuilding workouts.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"beginner\">Beginner<\/h3>\n\n\n\n<p>A beginner getting into powerbuilding will usually need to focus more on compound movements, or lifts that involve the movement of more than one joint. They can still train with an aesthetic goal in mind, but the building of a strong foundation will lead to better long-term success.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/stiff-leg-deadlift.jpg\" alt=\"BarBend's Jake Herod performing the stiff-leg deadlift with an empty barbell.\" class=\"wp-image-239902\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/stiff-leg-deadlift.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/stiff-leg-deadlift-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/stiff-leg-deadlift-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/stiff-leg-deadlift-489x275.jpg 489w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<p>A strong and versatile base of strength will allow you to hone in on \u2014 and cater to \u2014 your weaknesses while being able to handle higher amounts of <a href=\"https:\/\/barbend.com\/study-volume-intensity-strength-training\/\">volume and intensity<\/a>. Follow these guidelines for starters:<\/p>\n\n\n\n<ul class=\"is-style-dumbbells wp-block-list\">\n<li><strong>Training Days Per Week<\/strong>: 3<\/li>\n\n\n\n<li><strong>Compound Movements<\/strong>: Squat, bench press, deadlift, row, press<\/li>\n\n\n\n<li><strong>Compound Sets x Reps<\/strong>: 4-6 sets, 6-8 reps<\/li>\n\n\n\n<li><strong>Accessory Movements Per Workout<\/strong>: 3-4 movements<\/li>\n\n\n\n<li><strong>Accessory Sets x Reps<\/strong>: 3 sets, 8-15 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"intermediate\">Intermediate<\/h3>\n\n\n\n<p>As you develop in the weight room and gain some experience, you can start implementing more variety (and difficulty) into your training. Intermediates stand to gain quite a bit from doing more overhead pressing, as it should carry over to their bench press. Or, if your legs are a weakness, you can skip additional pressing and head to the <a href=\"https:\/\/barbend.com\/best-squat-racks\/\">squat rack<\/a> instead.&nbsp;<\/p>\n\n\n\n<ul class=\"is-style-dumbbells wp-block-list\">\n<li><strong>Training Days Per Week<\/strong>: 4<\/li>\n\n\n\n<li><strong>Compound Movements<\/strong>: Squat, bench, deadlift, overhead press, or a second squat day<\/li>\n\n\n\n<li><strong>Compound Sets x Reps<\/strong>: 4-5 sets, 4-8 reps<\/li>\n\n\n\n<li><strong>Accessory Movements Per Workout<\/strong>: 3-5 movements<\/li>\n\n\n\n<li><strong>Accessory Sets x Reps<\/strong>: 3-4 sets, 8-12 reps<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"advanced\">Advanced<\/h3>\n\n\n\n<p>You may consider yourself an advanced trainee if you have lots of depth to your training history. Advanced lifters don\u2019t have as much luxury when it comes to programming. You can\u2019t add five pounds to your bar every week forever.<\/p>\n\n\n\n<p>To drive progress as an advanced lifter, you should focus on quality <a href=\"https:\/\/barbend.com\/german-volume-training\/\">training volume<\/a> that doesn\u2019t beat you up too much or damage your ability to perform high-intensity lifts.&nbsp;<\/p>\n\n\n\n<ul class=\"is-style-dumbbells wp-block-list\">\n<li><strong>Training Days Per Week<\/strong>: 4-5<\/li>\n\n\n\n<li><strong>Compound Movements<\/strong>: Squat, Bench, Deadlift, Overhead Press, and building day<\/li>\n\n\n\n<li><strong>Compound Sets x Reps<\/strong>: 4-5 sets, 3-6 reps<\/li>\n\n\n\n<li><strong>Accessory Movements Per Workout<\/strong>: 3-5 movements<\/li>\n\n\n\n<li><strong>Accessory Sets x Reps<\/strong>: 3-4 sets, 6-12 reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"organizing-your-powerbuilding-workout-split\">Organizing Your Powerbuilding Workout Split<\/h2>\n\n\n\n<p>The specs above are just guidelines, but there are many ways you can structure the days of your accessory work. Two common <a href=\"https:\/\/barbend.com\/workout-splits\/\">workout splits<\/a> to follow are either a push-pull style of training or a body part split.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"push-pull\">Push-Pull<\/h3>\n\n\n\n<p>For the push-pull split, you can pair push-focused accessory moves with the corresponding <a href=\"https:\/\/barbend.com\/best-compound-exercises\/\">compound exercises<\/a>. For example: on your squat day, you can also do a leg press, dumbbell chest press, calf raise, and triceps extension. It\u2019s more of a full-body approach, but they\u2019re all pushing movements. This is a good option for beginners who require a little less volume.&nbsp;<\/p>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/push-pull-workouts\/\">Push\/Pull Workouts<\/a> Can Take Your Training Up a Notch]<\/em><\/strong><\/p>\n\n\n\n<p>The push-pull option also allows you to familiarize yourself with certain movements since you\u2019re training both the pushing and pulling movements twice per week.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"body-part\">Body Part<\/h3>\n\n\n\n<p>Or, you can strictly train legs on your squat day, your back on deadlift day, chest on bench day, and shoulders and arms on the pressing day. This is more of a body-part split and is recommended for intermediate and advanced lifters. You\u2019ll accumulate more volume per body part, and also rest longer between body parts.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"how-to-progress-your-powerbuilding-program\">How to Progress Your Powerbuilding Program<\/h2>\n\n\n\n<p>A key to reaching your strength and muscle goals is progression. You can\u2019t keep lifting the same weights for the same sets and reps and expect to get bigger and stronger. The body swiftly adapts to stress, and so you need to keep adding stress (meaning more weight or more reps) to force it to re-adapt. This is why implementing a mode of progression is vital.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"progressive-overload\">Progressive Overload<\/h3>\n\n\n\n<p>The key to getting stronger is to <a href=\"https:\/\/barbend.com\/progressive-overload\/\">progressively overload<\/a> your training. You can do this by lifting heavier weights, performing more sets, or bumping up your reps. When it comes to powerbuilding, you can gain a lot of ground by pushing your rep count on a weekly basis.&nbsp;<\/p>\n\n\n\n<p>For each exercise, start on the low end of the prescribed rep range. You want the weight to be challenging enough. A good rule of thumb is to use a load that you can comfortably lift for two more reps than the rep count you\u2019re aiming for.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_.jpg\" alt=\"BarBend's Jake Boly performing weighted pull-up.\" class=\"wp-image-194738\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-300x169.jpg 300w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-489x275.jpg 489w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-360x203.jpg 360w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-750x421.jpg 750w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-214x120.jpg 214w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-130x73.jpg 130w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-560x315.jpg 560w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-345x194.jpg 345w, https:\/\/barbend.com\/wp-content\/uploads\/2023\/06\/weighted-pull-up-barbend.com_-650x365.jpg 650w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/6-easy-ways-programming-progressive-overload\/\">6 Easy Ways To Start Programming Progressive Overload<\/a>]<\/em><\/strong><\/p>\n\n\n\n<p>During your next workout, add one rep to both your main movement and <a href=\"https:\/\/barbend.com\/powerlifting-accessory-exercises\/\">accessory exercises<\/a>. Repeat this for four weeks. Then, add a small amount of weight to each lift \u2014 even two and a half or five pounds will work \u2014 and start the process over again.&nbsp;<\/p>\n\n\n\n<p>A five-pound increase may not sound like much, but bench-pressing four sets of seven reps with 135 pounds versus four sets of seven reps with 140 pounds equals 140 extra pounds pressed in total. That\u2019s a small increase but one that will compound over time to yield some serious strength results. If you add five pounds to your 135-pound bench press every month, then in a year, you\u2019ll be pressing 195 pounds. That\u2019s a formidable jump.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"add-accessories\">Add Accessories<\/h3>\n\n\n\n<p>&#8220;You could use a double progression method. For example, you could do three sets of 10-12 reps, with the goal of completing each in the 10-12 rep range,&#8221; recommends <em>BarBend<\/em> Expert and certified personal trainer <a href=\"https:\/\/barbend.com\/experts\/gianna-masi\/\">Gianna Masi<\/a>. <\/p>\n\n\n\n<p>&#8220;For the next workout, you\u2019re only allowed to add weight if you get all three sets of 12. Otherwise, stick with the same weight and try to get more reps. This will allow you to push your main exercises hard while allowing you to auto-regulate your exercises.&#8221;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"the-benefits-of-powerbuilding\">The Benefits of Powerbuilding<\/h2>\n\n\n\n<p>The defining feature of powerbuilding is its potential to build both muscle and strength in equal measure. However, you stand to gain a whole lot more than that if you work hard (and follow a good program \u2014 more on that later).&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"develops-multiple-qualities-at-once\">Develops Multiple Qualities at Once<\/h3>\n\n\n\n<p>The biggest <a href=\"https:\/\/barbend.com\/powerbuilding-program-benefits\/\">benefit of powerbuilding programs<\/a> is their ability to target strength, power, and aesthetic goals at the same time. Not only will this help you put on a bit more muscle or add some strength, but combining your training creates a synergistic effect.&nbsp;<\/p>\n\n\n\n<p>Research indicates that muscular strength is strongly correlated with cross-sectional area, meaning that a bigger muscle will ultimately be a stronger muscle. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18296959\/\" target=\"_blank\" rel=\"noopener\">1<\/a>) That said, if you\u2019re a bodybuilder, strongman, or serious powerlifter, you may need a program that\u2019s a bit more focused.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"offers-variability-in-workouts\">Offers Variability in Workouts<\/h3>\n\n\n\n<p>Powerbuilding programs allow you to incorporate a plethora of exercises, sets, rep schemes, or different training intensities to meet your needs. Some programming styles restrict the amount of variation you can work with, which may limit your potential. Some literature shows that mixing up your <a href=\"https:\/\/barbend.com\/barbend-exercise-selection-methodology\/\">exercise selection<\/a> is more effective for strength gain than just sticking to one single lift for a given muscle group. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24832974\/\" target=\"_blank\" rel=\"noopener\">2<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"its-easy-to-track-and-progress\">It\u2019s Easy to Track and Progress<\/h3>\n\n\n\n<p>A good powerbuilding program will have a well-thought-out method for programming compound movements. This will come in one of the forms of periodization and will allow you to easily track your main movement\u2019s progress while avoiding burnout.&nbsp;<\/p>\n\n\n\n<p>Additionally, if you ever feel out of it, you can go lighter on accessories, while still giving your all on the \u201cmeat and potatoes\u201d movements. No matter your exact style of training, studies firmly show that periodizing, or tracking, your workouts is more effective than winging it. (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28497285\/\" target=\"_blank\" rel=\"noopener\">3<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"great-for-building-a-strong-foundation\">Great for Building a Strong Foundation<\/h3>\n\n\n\n<p>Powerbuilding programs are fantastic for building your \u201cbase\u201d as an athlete, especially if you\u2019re new to your gym career. By focusing on both muscle growth and strength gain simultaneously, you can better prepare for any future shifts in focus if you want to dabble in other sports or styles of exercise. A good powerbuilding program can set you up for long-term success.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"allows-for-a-well-rounded-and-balanced-training-approach\">Allows for a Well-Rounded and Balanced Training Approach<\/h3>\n\n\n\n<p>In the weight room, accessory exercises are your fruits and vegetables. They help you stay in fighting shape without incurring too much systemic fatigue from ultra-heavy lifting. For example, if you have a hard time staying upright when you squat, you can program some extra core training throughout the week that should carry over to those squats.&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"760\" height=\"427\" src=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/dumbbell-bench-press.jpg\" alt=\"BarBend's Jake Herod performing the dumbbell bench press.\" class=\"wp-image-239908\" srcset=\"https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/dumbbell-bench-press.jpg 760w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/dumbbell-bench-press-120x68.jpg 120w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/dumbbell-bench-press-50x28.jpg 50w, https:\/\/barbend.com\/wp-content\/uploads\/2024\/03\/dumbbell-bench-press-489x275.jpg 489w\" sizes=\"(max-width: 760px) 100vw, 760px\" \/><\/figure>\n\n\n\n<p>This accomplishes two things at once: You can address a deficiency in your athletic performance while also encouraging muscle growth from extra training volume.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"who-should-do-powerbuilding\">Who Should Do Powerbuilding?<\/h2>\n\n\n\n<p>While there is no definitive answer to this question, we feel that every individual could benefit from gaining strength, muscle, and fitness at some point in their training cycle. Below are some ideas on how to integrate the principles of powerbuilding into various populations.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"strength-and-power-athletes\">Strength and Power Athletes<\/h3>\n\n\n\n<p>Strength and power athletes often have sport-specific movements they need to perform. Powerbuilding can be a viable option for lifters who are far out from competition and are looking to build foundational strength, increase lean muscle mass, and have the ability to not devote as much time to their individual sport needs and movements.&nbsp;<\/p>\n\n\n\n<p><strong><em>[Read More: <a href=\"https:\/\/barbend.com\/how-to-combine-powerlifting-and-bodybuilding\/\">How to (Properly) Combine Powerlifting and Bodybuilding Training<\/a>]<\/em><\/strong><\/p>\n\n\n\n<p>As the competition approaches, more energy will have to be put towards training sport-specific movements and events, which may be a good time to transition into a more sport-specific training program.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"functional-fitness-athletes\">Functional Fitness Athletes<\/h3>\n\n\n\n<p>A powerbuilding workout plan is a solid choice for athletes who want to get better at daily life. Powerbuilding is a hybrid training approach that can be very beneficial to functional fitness athletes as it works to <a href=\"https:\/\/barbend.com\/how-to-increase-strength\/\">increase strength<\/a> and muscle mass. You can create and mix in skill-based movements within accessory segments to further make powerbuilding more customized to your training goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"general-populations\">General Populations<\/h3>\n\n\n\n<p>Powerbuilding is a good hybrid approach to develop strength, muscle mass, and improve fitness with most individuals. By diversifying your training with a powerbuilding workout program, you can often accomplish multiple things at once, while making workouts challenging and fun at the same time. If you\u2019re short on time, you can adopt a powerbuilding full-body workout, too, making this an extra attractive choice.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"frequently-asked-questions\">Frequently Asked Questions<\/h2>\n\n\n\n<p>Powerbuilding isn\u2019t for every athlete or all situations, but it almost is. If you\u2019re still wondering if the approach is right for you, consider these common questions.<\/p>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1722274418514\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \" class=\"rank-math-question \" id=\"is-powerbuilding-good-for-beginners\"><strong>Is powerbuilding good for beginners?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Absolutely. As a newcomer to the gym, you stand to gain a lot of ground from your time in the gym. As such, you should diversify your approach to exercise and dip your hands into as many areas as you can. Specialization will come later.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1722274427067\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \" class=\"rank-math-question \" id=\"is-powerbuilding-safe\"><strong>Is powerbuilding safe?<\/strong><\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Of course! Lifting weights isn\u2019t inherently dangerous if you practice good weight room habits like using proper technique and following a program. Powerbuilding routines often incorporate plenty of recovery, making sure that you can accomplish your goals safely. Just make sure you\u2019re warming up, using good form, and sleeping and eating enough.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\" class=\"wp-block-heading\" id=\"references\">References<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Akagi, R., Kanehisa, H., Kawakami, Y., &amp; Fukunaga, T. (2008). Establishing a new index of muscle cross-sectional area and its relationship with isometric muscle strength. Journal of strength and conditioning research, 22(1), 82\u201387.&nbsp;<\/li>\n\n\n\n<li>Fonseca, R. M., Roschel, H., Tricoli, V., de Souza, E. O., Wilson, J. M., Laurentino, G. C., Aihara, A. Y., de Souza Le\u00e3o, A. R., &amp; Ugrinowitsch, C. (2014). Changes in exercises are more effective than in loading schemes to improve muscle strength. Journal of strength and conditioning research, 28(11), 3085\u20133092.&nbsp;<\/li>\n\n\n\n<li>Williams, T. D., Tolusso, D. V., Fedewa, M. V., &amp; Esco, M. R. (2017). Comparison of Periodized and Non-Periodized Resistance Training on Maximal Strength: A Meta-Analysis. Sports medicine (Auckland, N.Z.), 47(10), 2083\u20132100.&nbsp;<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Some athletes want to get bigger, and some athletes want to get stronger. But if you\u2019re like us, you probably want\u2026well, the best of both worlds. But don\u2019t worry \u2014 it\u2019s far from impossible to be able to deadlift 500 pounds and look like you can deadlift 500 pounds. Just turn on the CrossFit Games for proof positive&#8230;.<\/p>\n","protected":false},"author":40,"featured_media":240079,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[20668],"tags":[19758],"class_list":{"0":"post-21690","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts","8":"tag-parent-topic-strength-exercise","9":"entry"},"wppr_data":{"cwp_meta_box_check":"No"},"acf":{"breadcrumb_type":"custom","breadcrumbs":[{"breadcrumb_text":"Workouts","breadcrumb_url":"https:\/\/barbend.com\/workouts\/"}],"breadcrumb_title_override":""},"_links":{"self":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/21690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/users\/40"}],"replies":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/comments?post=21690"}],"version-history":[{"count":25,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/21690\/revisions"}],"predecessor-version":[{"id":300455,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/posts\/21690\/revisions\/300455"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media\/240079"}],"wp:attachment":[{"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/media?parent=21690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/categories?post=21690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barbend.com\/wp-json\/wp\/v2\/tags?post=21690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}