Power Bodybuilding Workout Routine

Slipping into a training rut or being unable to break through a training plateau week after week seems to have many solutions that are constantly changing. Something all bodybuilders know is that increasing core strength will increase total lean body mass.

This means lifting heavy weights using compound movements, not training like a powerlifter but rather training as a bodybuilder mixing it up using higher reps for more reps training with 70% of 1RM. The answer is what the bodybuilding world call a Power Bodybuilding Routine.

The power bodybuilding routine is specifically designed to increase strength and gain muscle training only one body-part a day for 5 days. The basic compound movements are split into a 12-week incremental program that will start off doing 5X 4 using 70% 1RM for the first 4 weeks, 80% for the next 4 weeks and then 90% of 1RM for the last 4 weeks.

Each movement listed in the Power Bodybuilding routine needs to start with a warm-up of 1 to 3 sets using only 40% or 50% of your 1RM. The 12-week training routine working out 5 times a week would look like the routine below.

Power Bodybuilding Program

Monday: Chest
Barbell Incline Bench-press 6 X 5 reps
D/B Bench-press 4-5 X 10 reps
Incline D/B Flyes 3 X 8-10 reps
PM Cardio/Abs: 30 min

Tuesday: Legs
Barbell Squat 7 X 3 reps
Leg-press 5 X 10 reps
Leg Extensions 3 X 8 reps
PM Cardio/Abs: 30 min

Wednesday: Shoulders
Standing Shoulder Press 3 X 8 reps
Upright Barbell Rowing (wide-grip) 3 X 8 reps
Standing D/B Upright Rowing 3 X 8 reps
Side Lateral Raises 4 X 12 reps
Seated Bent-Over D/B Raises 4 X 12 reps

Thursday: Arms
Barbell Curls 3 X 8-12 reps
Seated D/B Curls 3 X 8-12 reps
Preacher Curls 3 X 8-12 reps
Lying Triceps Extensions 4 X 8-12 reps
Triceps Pushdowns 4 X 8-12 reps
D/B Incline Triceps Extension 4 X 8-12 reps
PM Cardio/Abs: 30 min

Friday: Back
Barbell Deadlifts 7 X 2 reps
One-Arm D/B Rowing 5 X 10 reps
Wide-Grip Lat Pulldowns 3 X 8 reps
PM Cardio/Abs: 30 min

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