Build Strength With This Particular 3 Day Powerbuilding Program

 

Add Strength & Size With Mike O’Hearn’s Power Bodybuilding Program Bodybuilding.com

Video taken from the channel: Bodybuilding.com


 

How to Run a Three-Day Conjugate Training Split | elitefts.com

Video taken from the channel: elitefts


 

How to BUILD MUSCLE & STRENGTH at the SAME TIME | Powerbuilding 101

Video taken from the channel: MattDoesFitness


 

The Best Training Splits & Programming for Powerlifting & Bodybuilding

Video taken from the channel: Silent Mike


 

FREE POWERBUILDER PROGRAM!!!

Video taken from the channel: Brian Alsruhe


Day 1 Squats five sets of five reps Seated Overhead Barbell Press four sets of 12 reps Romanian Deadlifts four sets of 10 reps Close Grip Lat Pull Downs four sets of eight reps Reverse Hyperextensions four sets of 15 reps Mountain Climbers three sets of 45 seconds. 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. First off, powerbuilding programs are not new.

The term powerbuilding is usually used to describe a certain workout program structure. These programs are tailored toward those who want strength and aesthetics. Really, these programs are best for a large majority of the average gym population.

Day 1 is a moderate volume and intensity session that will create a baseline for the workouts to come. On Day 2, you’ll kick up the intensity to build strength and prime your body for the third workout. Day 3 is a high-volume workout that will bring on serious hypertrophy. In some ways, the bulldog three day power building split is a variation of the push/pull program. With an extra leg day rather than splitting these exercises into push/pull.

What we really like about this program is the combination of different rep ranges. A 3 day split workout is a training routine that divides the exercises into three training days per week. 3 day split programs tend to work multiple muscle groups each training session, making them an efficient training option. This is a collection of some of the most popular 3 day training programs available on Lift Vault. Powerlifting is a strength based sport in which athletes train for the big 3squat, bench, and deadlift.

The goal of any powerlifter is to raise his/her total from meet to meet, and ideally place in the top 3. On the day of competition, your aim is to set a personal record for all 3 lifts (for a single repetitionalso known as a 1 rep max). This 10 week powerbuilding program is modeled off of basic 5/3/1 with inspiration from GZCL and BBB for accessories. On this program you’ll hit a major compound movement(for powerlifters, likely your competition movement plus one additional) for one top set of an AMRAP before moving on to accessory exercises. Real workouts for real people who want to gain, lose weight, or build strength.

Working out three days per week is by far the most popular way to workout. While each routine has stated workout days ofMonday, Wednesday and Friday, any other three. 5/3/1: How to Build Pure Strength by Jim Wendler | 07/07/09.

Jim Wendler’s 5/3/1/ program promises slow and steady gains that will eventually turn you into the.

List of related literature:

The program gave me strength I didn’t have before.

“Issues in Aging” by Mark Novak
from Issues in Aging
by Mark Novak
Taylor & Francis, 2018

The program I recommend below builds up over a handful of weeks to heavier loads done with a few reps.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

If the goal is to increase strength, the program would concentrate on low repetitions with heavy resistance.

“Introduction to Physical TherapyE-BOOK” by Michael A. Pagliarulo
from Introduction to Physical TherapyE-BOOK
by Michael A. Pagliarulo
Elsevier Health Sciences, 2013

This gradual and steady progression should keep you uninjured while making great gains in strength.

“Fast After 50: How to Race Strong for the Rest of Your Life” by Joe Friel
from Fast After 50: How to Race Strong for the Rest of Your Life
by Joe Friel
VeloPress, 2015

Resistance training programs can produce substantial strength gains.

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This is, by far, one of the best workouts I know of to not only build strength but also to build strength endurance.

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

For this to be an optimal strength-training program, you need to decide what you’re hoping to get out of it and how consistently you can do the workouts.

“Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon” by Matt Dixon
from Fast-Track Triathlete: Balancing a Big Life with Big Performance in Long-Course Triathlon
by Matt Dixon
VeloPress, 2018

Fiatarone et al. first showed that frail, institutionalized elders (72 to 98 years old) could safely perform progressive resistive training at intensities of 80% of one repetition maximum (1 RM), 3 sets of 8 repetitions, 3 times/week, and make significant gains in muscle strength.

“Orthopaedic Physical Therapy Secrets E-Book” by Jeffrey D. Placzek, David A. Boyce
from Orthopaedic Physical Therapy Secrets E-Book
by Jeffrey D. Placzek, David A. Boyce
Elsevier Health Sciences, 2006

But wait: How will you know that your performance in these lifts actually improved during the 16-week Maximum Strength Program?

“Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program” by Eric Cressey, Matt Fitzgerald
from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
by Eric Cressey, Matt Fitzgerald
Hachette Books, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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14 comments

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  • Interesting to see how much you have been giving these to pointers to your audience.. great job.. this is something that needs to be said regularly to get it in people’s head so they benefit.. thanks Matt.. I’m annoyed with how many times you have said this in a good way �� but I can understand why

  • Hey Brian love your content! Quick question, you mention the antagonist movement has to be the same weight as the main mover. I can’t row as much as I can bench so should I just figure out my 1rm for rows and adjust the weight instead of using the same weight I use for bench? Appreciate your videos!

  • so how many sets are you supposed do for the giant sets, or do you do your strength set, rest 90, and then move to your assistance.

  • I know this is an old video, but I’m just seeing it. Love the videos, but I hope someone told the guy at the very beginning to stop hyperextending his neck during deadlifts. Yikes.

  • Wow great info..Matt i know your tryna live your life. Train and do a great chanel. I need to ask what you think of protein starvation and overload. Just saw a guy and his friends when i was in South america. They were eating protien in liquid form every hour and 15 mins 35 grams as body will only take 25grams per hour. They do this for 2 days then eat no protien for 2 days. I thought they would have been litrally eating there muscles but nope they were all massive as in crazy huge. They said the two with no protien made there bodys digest the weaker fibers and when they overloaded it rebuilt them stronger and in a more complex fashion as they body was aware it needs them so made them harder and harder to digest. They all had between 5 % and 11 % body fat but huge. They told me warriors stumbled on this technique many years ago. I presumed roids so i even paid to test them and not one came back with anything hence why im writting this as i thought they would. They alsi stick beat all muscles after training very violently which they tell me makes them swell in the area and keep blood feeding the strands longer and by the looks of it i think it does. Last thing that i found strange but most interesting is they all like you did pure strength training prior to body building as apparently it builds what they called the first layer which is most inportant. You are also rare as in you did it that way and the results speak for them selves just brilliant. Wanted to know what you make of these findings and if you could tell me if you reccomend them. Its more than unusual but truely crazy results. Oh and they also do this mental upside down training using there head as we might our feet or a bench..they say when your blood is running the other way you are able to force the nervious system into producing unnatural levels of testosterone. They used much smaller weights but again the results are just massive. They contract the muscle using a very very light electric shock thing aswell. Mate it is just the most diffrent form of exercise i have ever seen. I did 1 session when i was there and i had doms for 17 days. 17 days i have never had that. No i didnt hurt Any thing it was doms only. I need your opinion on this your much more advanced than me on this. Thanks

  • Your workouts usually take around one hour to finish, this one particulary takes me sometimes 40-45 minutes. Am i doing something wrong? Should i increase my assistances or something?

  • Hey Brian! I just wanted to say thanks for sharing this. I just finished this program and all my lifts went up on average about 20-30 pounds. I’m most impressed with my OHP and squat numbers! Before I couldn’t get up 225 front squats today I PR’d 245 on front and 275 on back squat! And I know I had more in the tank but I tried to quit on a PR. My overhead press went up to 165 whereas before this program I couldn’t push up 135! Thanks so much for sharing this! It really worked. I really had to trust the system, I didn’t think pushing around lighter weight would yield these kinds of gains, but the proof is in the pudding.

  • Brian this is great! Maybe I missed it, but how would the 2 weeks of testing work? Are you just working up to a 1 rep max? If so would you still do that in a giant set?

  • Brian tnx for the video, great staff, but don’t know if I understand this right, if I do main lift lets say Bench after bench do I do other accessory for chest like incline, dips etc. I was confused by you talking about horizontal plain exercise etc…. on the wave thing in last wave everything is heavy as hell even on the board stay Light, or Medium… tnx again

  • So he’s doing 315 on the incline for sets of five and it’s not a piece a cake. Now seven years later he does 405 for three reps on incline?! In this video there’s no way he could do 405 even once but he’s all natural?! What a joke!

  • I do a similar training routine. But not quite exactly how he does it. If you notice he is not constantly going “heavy” the entire workout. Its only for the first working sets. The other sets and exercises are done in the usual 8-10 rep range. If someone asked me, “do you do light or heavy?” Id have to honestly say “Both!”. I cant do just one or the other. Numerous heavy sets, and then finish off with numerous light high reps seems to work best for me.

  • Wow. Good movie. My brother used to be an obese boy. He improved his body from 284 lbs of pure fat to 212 lbs of genuine lean muscle mass. That shit was extreme! I just subscribed myself because I wanna strengthen. He used the Muscle Building Bible (Google it)…

  • Yo this dude is NATURAL so none of u cant say it cant b done those of u that dont believe fuk u u are the only ones doubting everything has to have steriods but u dont need that shit natural will always win as long as u do it proper and safe not damaging urself too much it might take longer but it will b done so fuk steriods yea looks badass but u will have problems later

  • If anyone is seriously interested in programming, I recommend the barbell medicine podcasts by Alan Thrall’a trainer Dr. Austin Baraki and Dr. Jordan Feigenbaum