Hybrid training
Free Powerbuilding Programs
Get stronger and bigger at the same time. Each plan trains the big barbell lifts heavy, then adds bodybuilding volume for size. Pick the one that fits your week and we work out every set from your maxes.
3 days a week
4 days a week
- Intermediate 4 days/wk · 10 weeks
Powerbuilding 4-Day Upper/Lower
4-day upper/lower powerbuilding (2 power days + 2 hypertrophy days)
Strength Programs original View Powerbuilding 4-Day Upper/Lower
- Intermediate 4 days/wk · 12 weeks
PHUL (Power Hypertrophy Upper Lower)
Upper/lower strength and muscle
Based on Brandon Campbell's template View PHUL (Power Hypertrophy Upper Lower)
- Beginner 4 days/wk · 8 weeks
GZCLP (4-Day Tiered Linear Progression)
4-day Tier 1 / Tier 2 / Tier 3 linear progression
Based on Cody Lefever's template View GZCLP (4-Day Tiered Linear Progression)
- Beginner 4 days/wk · 8 weeks
Candito Linear Program (4-Day Strength & Control)
4-day Heavy / Control Upper-Lower linear progression
Based on Johnny Candito's template View Candito Linear Program (4-Day Strength & Control)
- Intermediate 4 days/wk · 4 weeks
5/3/1 Boring But Big (BBB)
4-day 5/3/1 strength waves + 5×10 barbell hypertrophy
Based on Jim Wendler's template View 5/3/1 Boring But Big (BBB)
- Intermediate 4 days/wk · 4 weeks
5/3/1 First Set Last (FSL 5×5)
4-day 5/3/1 wave + 5×5 First Set Last supplemental strength
Based on Jim Wendler's template View 5/3/1 First Set Last (FSL 5×5)
- Intermediate 4 days/wk · 6 weeks
GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
4-day high-volume powerbuilding & rep-max block periodization
Based on Cody Lefever's template View GZCL Jacked & Tan 2.0 (6-Week Powerbuilding Block)
- Intermediate 4 days/wk · 4 weeks
nSuns 4-Day Linear Progression (5/3/1 LP)
4-day high-volume 17-set Tier 1 + Tier 2 linear progression
Strength Programs original View nSuns 4-Day Linear Progression (5/3/1 LP)
- Intermediate 4 days/wk · 8 weeks
Doug Hepburn Method (8×2 Power + 3×6 Pump)
4-day old-school 8×2 Power Phase + 3×6 Pump Phase strength
Based on Doug Hepburn's template View Doug Hepburn Method (8×2 Power + 3×6 Pump)
- Advanced 4 days/wk · 3 weeks
Smolov Jr. Bench Press + 4-Day Bodybuilding Split
3-week 4-day Smolov Jr. Bench Press peaking + bodybuilding split
Based on Sergey Smolov's template View Smolov Jr. Bench Press + 4-Day Bodybuilding Split
- Advanced 4 days/wk · 8 weeks
DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
4-day Rest-Pause & Widowmaker high-intensity power-bodybuilding
Based on Dante Trudel's template View DC (Doggcrapp) Rest-Pause Power-Hypertrophy Split
5 days a week
- Intermediate 5 days/wk · 8 weeks
5×5 Power-Bro Split (Strength + Bodybuilding)
5-day 5×5 strength + bodybuilding bro split
Strength Programs original View 5×5 Power-Bro Split (Strength + Bodybuilding)
- Intermediate 5 days/wk · 8 weeks
PHAT (Power Hypertrophy Adaptive Training)
5-day Power Hypertrophy Adaptive Training (Powerbuilding)
Based on Layne Norton's template View PHAT (Power Hypertrophy Adaptive Training)
- Intermediate 5 days/wk · 4 weeks
Smolov Jr. Squat + Upper Bodybuilding Split
Smolov Jr. Squat specialization + Upper Bodybuilding split
Based on Sergey Smolov's template View Smolov Jr. Squat + Upper Bodybuilding Split
6 days a week
- Advanced 6 days/wk · 8 weeks
Powerbuilding 6-Day Push/Pull/Legs
6-day push/pull/legs powerbuilding (heavy round + volume round)
Strength Programs original View Powerbuilding 6-Day Push/Pull/Legs
- Intermediate 6 days/wk · 8 weeks
6-Day Linear Push / Pull / Legs (PPL)
6-day Push / Pull / Legs linear powerbuilding & hypertrophy
Based on Metallicadpa's template View 6-Day Linear Push / Pull / Legs (PPL)
- Intermediate 6 days/wk · 4 weeks
nSuns 6-Day Squat Focus LP
6-day high-frequency nSuns LP with Dynamic Squat & Deadlift Saturday
Strength Programs original View nSuns 6-Day Squat Focus LP
Build your own hybrid
Pick a strength engine, the lift to prioritise and a bodybuilding split, and we put the plan together.
Custom powerbuilding mixer
Mix a strength engine with a bodybuilding split
Pair your favorite heavy barbell progression with an isolation hypertrophy split. Every day and exercise below loads 1-to-1 into your custom plan.
01 · Strength engine
6×6, 7×5, 8×4, 10×3 @ 70–85% 1RM
02 · Primary anchor lift
03 · Bodybuilding split
Chest & Triceps · Back & Biceps · Quads & Calves · Delts & Arms
4-day hybrid blueprint
Smolov Jr. Bench Focus + Bro Split
- Day 1 — Chest & Triceps Pump ~65m
Bench Press: 6×6 @ 160 lb (70%)
Incline Dumbbell Press 4×10 · Cable Flye 3×15 · Overhead Tricep Extension 4×12
- Day 2 — Back Width & Biceps Peak ~65m
Bench Press: 7×5 @ 170 lb (75%)
Lat Pulldown 4×10 · Chest-Supported Row 4×10 · Incline Dumbbell Curl 4×12
- Day 3 — Quads, Hamstrings & Calves ~65m
Bench Press: 8×4 @ 180 lb (80%)
Hack Squat 4×12 · Leg Curl 4×12 · Standing Calf Raise 4×15
- Day 4 — 3D Delts & Arm Feeder ~65m
Bench Press: 10×3 @ 190 lb (85%)
Lateral Raise 5×15 · Face Pull 4×15 · Hammer Curl 3×15 · Cable Pushdown 3×15
Frequently Asked Questions
What is powerbuilding?
Powerbuilding mixes powerlifting and bodybuilding in the same week. You train the squat, bench press and deadlift heavy for strength, then add higher-rep bodybuilding work for muscle size.
Which powerbuilding program should I start with?
If you train three days a week, start with Powerbuilding 3-Day Full Body. With four days, PHUL or Powerbuilding 4-Day Upper/Lower are steady choices. Five or six days suits PHAT, Power-Bro 5×5 or Powerbuilding 6-Day Push/Pull/Legs.
Are these powerbuilding programs free?
Yes. Every program here is free to follow and track, with your working weights worked out from your maxes and rounded to your plates.
Classic templates here are our adaptations of each author's published program. Strength Programs is not affiliated with or endorsed by their authors.
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