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355 - 50/50 Powerbuilding 3-Day Program

5-week block periodized powerbuilding program using a 3-day full body split with 50/50 focus on strength and hypertrophy.

Accumulation — Weeks 1–2

Day 1

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

Day 2

Exercise Sets
Bench Press 1×5, 3×5
Pull-Ups 3 × 6–10
Deadlift 3×5
Barbell Row 3 × 6–8
Wrist Curl 2 × 12–20
Reverse Crunch 3 × 8–15
Preacher Curl 2 × 8–12

Day 3

Exercise Sets
Squat 3×6
OHP 1×5, 3×5
RDL 3×8
Lateral Raise 2 × 10–15
Wrist Extension 2 × 12–20
Calf Raise 2 × 10–15
Skullcrusher 2 × 8–12

Intensification — Weeks 3–4

Day 1

Exercise Sets
Squat 1×3, 3×3
Incline Barbell Bench 3×6
Lat Pulldown 3 × 8–12
Lying DB Curl 2 × 8–12
DB Row 3 × 6–10
Calf Raise 2 × 10–15
Ab Mat Sit-Up 3 × 12–20

Day 2

Exercise Sets
Bench Press 1×3, 3×3
Pull-Ups 3 × 5–8
Deadlift 1×3, 2×3
Barbell Row 3 × 6–8
Wrist Curl 2 × 12–20
Reverse Crunch 3 × 8–15
Preacher Curl 2 × 6–10

Day 3

Exercise Sets
Squat 1×3, 3×3
OHP 1×4, 3×4
RDL 3×6
Lateral Raise 2 × 8–12
Wrist Extension 2 × 12–20
Calf Raise 2 × 10–15
Skullcrusher 2 × 8–12

Deload — Week 5

Day 1

Exercise Sets
Squat 3×5
Incline Barbell Bench 2×8
Lat Pulldown 2 × 8–12
Lying DB Curl 2 × 8–12
DB Row 2 × 6–10
Calf Raise 2 × 10–15
Ab Mat Sit-Up 3 × 10–15

Day 2

Exercise Sets
Bench Press 3×3
Pull-Ups 2 × 5–8
Deadlift 2×3
Barbell Row 2 × 5–8
Wrist Curl 2 × 12–20
Reverse Crunch 2 × 8–12
Preacher Curl 2 × 6–10

Day 3

Exercise Sets
Squat 3×3
OHP 2×4
RDL 2×6
Lateral Raise 2 × 8–12
Wrist Extension 2 × 12–20
Calf Raise 2 × 10–15
Skullcrusher 2 × 8–12

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