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346 - 40/60 Powerbuilding 3-Day Program

5-week block periodized powerbuilding program using a 3-day full body split with 40/60 focus on strength and hypertrophy.

Accumulation — Weeks 1–2

Day 1

Exercise Sets
Lat Pulldown 3 × 8–12
Squat 3×8
Incline Barbell Bench 3×8
DB Row 3 × 8–12
Lying DB Curl 2 × 10–12
Calf Raise 2 × 12–15
Ab Mat Sit-Up 2 × 15–20

Day 2

Exercise Sets
Bench Press 1×5, 3×5
DB Shoulder Press 3 × 8–12
Barbell Row 3 × 8–10
Lateral Raise 3 × 12–15
Preacher Curl 2 × 10–12
Wrist Curl 2 × 12–15
Reverse Crunch 2 × 15–20

Day 3

Exercise Sets
Pull-Ups 3 × 6–12
Incline Barbell Bench 3×8
Squat 1×6, 2×6
RDL 3×8
Skullcrusher 2 × 10–12
Wrist Extension 2 × 12–15
Calf Raise 2 × 12–15

Intensification — Weeks 3–4

Day 1

Exercise Sets
Lat Pulldown 3 × 8–12
Squat 4×5
Incline Barbell Bench 4×5
DB Row 3 × 8–12
Lying DB Curl 2 × 10–12
Calf Raise 2 × 12–15
Ab Mat Sit-Up 2 × 15–20

Day 2

Exercise Sets
Bench Press 1×3, 3×3
DB Shoulder Press 3 × 8–12
Barbell Row 3 × 8–10
Lateral Raise 3 × 12–15
Preacher Curl 2 × 10–12
Wrist Curl 2 × 12–15
Reverse Crunch 2 × 15–20

Day 3

Exercise Sets
Pull-Ups 3 × 6–12
Incline Barbell Bench 4×5
Squat 1×3, 2×3
RDL 2×6
Skullcrusher 2 × 10–12
Wrist Extension 2 × 12–15
Calf Raise 2 × 12–15

Deload — Week 5

Day 1

Exercise Sets
Lat Pulldown 3 × 8–12
Squat 2×5
Incline Barbell Bench 2×5
DB Row 2 × 8–12
Lying DB Curl 2 × 8–12
Calf Raise 2 × 10–15

Day 2

Exercise Sets
Bench Press 2×5
DB Shoulder Press 2 × 8–12
Barbell Row 2 × 5–8
Lateral Raise 2 × 10–15
Wrist Curl 2 × 12–20
Reverse Crunch 2 × 8–15

Day 3

Exercise Sets
Pull-Ups 2 × 5–8
Incline Barbell Bench 2×5
Squat 2×3
RDL 2×6
Skullcrusher 2 × 8–12
Wrist Extension 2 × 12–20
Calf Raise 2 × 10–15

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