Intermediate Routine For Size and Strength

Powerbuilding is a term used to describe a training program that builds strength (the power comes from powerlifting) as well as muscular size (the building comes from bodybuilding). 

It was popularized, and I believe mastered, by Josh Bryant - whose accolades as a lifter and coach include being the youngest lifter to bench press 600, America's Strongest Man, author, and coach to hundreds of national and world record holders, including the current world record bench press holder: Julius Maddox. 

He is also one of my most impactful mentors and was my coach when I became a professional strongman. 

The following routine, inspired by lessons from Josh, is an extremely effective program that an intermediate lifter can follow to build size and strength.

(This is not to suggest the structure wouldn't be effective for advanced lifters but, past the intermediate level personalization and a targeted attack on weaknesses become highly important and specific.)

Powerbuilding Training 101

Day 1: Upper Body
Heavy Pressing Movement 1-2 x 2-4
     Same movement with reduced weight 2 x 4-6
Secondary Heavy Press 4-5 x 5-8
Accessory Movement 3-4 x 6-10
Isolation Movement 3-5 x 8-15
Isolation Movement 3-5 x 8-15
Isolation Movement 3-5 x 8-15

Day 2: Deadlift
Heavy Deadlift Movement 1-2 x 2-4
     Same movement with reduced weight 2 x 4-6
Secondary Deadlift Movement 4-8 x 2-3
Row Movement 3-4 x 6-10
Vertical Pull 3-5 x 8-15
Row Movement 3-5 x 8-15
Isolation Movement 3-5 x 8-15
Isolation Movement 3-5 x 8-15

Day 3: Upper Body
Moderate Pressing Movement 3-5 x 4-6
Secondary Heavy Press 4-5 x 5-8
Accessory Movement 3-4 x 6-10
Isolation Movement 3-5 x 8-15
Isolation Movement 3-5 x 8-15
Isolation Movement 3-5 x 8-15

Day 4: Squat 
Heavy Squat Movement 1-2 x 2-4
     Same movement with reduced weight 2 x 4-6
Secondary Squat Movement 4-8 x 2-3
Posterior Chain Movement 3-5 x 8-15
Quad Movement 3-5 x 8-15
Abs 2-5 x varies

Here is an example program: 

Day 1: Upper Body
Military Press 2-3 x 2-3
     Military Press with reduced weight 2 x 4-6
Dead Stop Incline Press 4-5 x 5-8
Seated DB Press 3-4 x 6-10
Lateral Raise 3-5 x 8-15
Skull Crushers 3-5 x 8-15
Push Down 3-5 x 8-15

Day 2: Deadlift
Mid-Shin Rack Pull 2-3 x 2-3
     Mid-Shin Rack Pull 2 x 4-6
Snatch Grip Deadlift 4-8 x 2-3
Bent Over Row 3-4 x 6-10
Neutral Grip Pull Up 3-5 x 8-15
DB Row 3-5 x 8-15
Barbell Shrug 3-5 x 8-15
Hammer Curl 3-5 x 8-15

Day 3: Upper Body
Close Grip Bench Press 3-5 x 4-6
Incline DB Press 4-5 x 5-8
Bradford Press 3-4 x 6-10
DB Front Raise 3-5 x 8-15
Rolling DB Extension 3-5 x 8-15
Rope Face Pull 3-5 x 8-15

Day 4: Squat 
Front Squat 2-3 x 2-3
     Front Squat with reduced weight 2 x 4-6
Belt Squat 4-8 x 2-3
Romanian Deadlift 3-5 x 8-15
Bulgarian Split Squat 3-5 x 8-15
Hanging Leg Raise 2-5 x varies

Important Notes

• Exercises are followed by (sets) x (reps).
• I recommend changing exercises when you have two consecutive weeks without progress on a given movement. 
• I do not intend to present this information as if it is exactly what Josh would prescribe. Only to give credit to where I learned this approach. You are strongly encouraged to follow Josh on social(s) and to read his books to learn more about his training style and approach. 

To learn more about, or from, Josh please visit his website: www.joshstrength.com