About
A repeatable 5-week, 4-day/week powerbuilding program for intermediate lifters,
using a full-body split and block periodization. This program
trains the six fundamental compound movement patterns: Squat, hinge, horizontal press,
horizontal pull, vertical press, and vertical pull. It balances strength progression in the
powerlifts with full-body aesthetic development.
Who is this for?
Target audience: Intermediate lifters
This program is designed for lifters who are comfortable with the main compound movements and understand basic lifting form. You should have several months (or more) of consistent training experience with squats, bench press, deadlifts, and overhead press.
This program is ideal for:
- Home gym lifters who want to build strength and muscle with minimal equipment
- Lifters who want to be strong and look like they lift (powerbuilding approach)
- Those looking for a structured, repeatable program that balances progressive overload with recovery
- People who can commit to 4 training days per week (~75-90 minutes per session)
This program is NOT for:
- Complete beginners who haven't learned proper form on the main lifts
- Pure powerlifters focused solely on maximizing their 1RM total (consider a dedicated powerlifting program)
- Pure bodybuilders who don't want to prioritize strength on the big three lifts
- Lifters who don't want to squat, bench, or deadlift (these movements are central to the program)
Program Goals
- Improve total in the powerlifting lifts: Squat, bench, and deadlift
- Build overall strength with compound movements
- Improve muscular size and aesthetics through isolation work
- Feasible in conjunction with a cutting (caloric deficit), bulking (caloric surplus), or maintenance diet
- Practicable in a garage/home gym with (relatively) minimal equipment
Training Cycle Structure
The program operates on a repeatable 5-week cycle. Each cycle is divided into three distinct training blocks that progressively build strength and allow for adaptation:
-
Accumulation(Weeks 1–2)
Higher volume, moderate intensity. Focus on building work capacity, refining technique, and accumulating hypertrophy. -
Intensification(Weeks 3–4)
Lower volume, higher intensity. Emphasis shifts toward heavier loads and strength expression. -
Deload(Week 5)
Reduced volume and intensity. Includes opportunities to test singles for squat, bench, and deadlift, followed by recovery work.
Weekly Structure
-
Day 1– High-volume squat + Vertical press + Horizontal row -
Day 2– High-volume bench + Hypertrophy press + Hypertrophy hinge + Vertical pull -
Day 3– Higher-intensity bench + Strength hinge + Vertical pull -
Day 4– Higher-intensity squat + Vertical press + Horizontal row
Each day has recommended isolation work.
Example day pattern: Monday, Tuesday, Thursday, Friday
Ready to Get Started?
Learn about the training principles behind this program, check the equipment requirements, and review the setup instructions.