Build Power

Design Philosophy: An intermediate, high-volume training program for hypertrophy, power, and cutting body fat. Focusing on both muscle growth and power production contributes to both aesthetic goals and functional movement.

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The Build Power program consists of two separate three-day splits which work the full body twice per week. The first split is focused on hypertrophy with isolation exercises, and the second split is focused on power with compound movements. That means you’ll train six days a week. However, if that training volume is too high, you could spread it over two weeks, doubling the amount of time it takes to complete the program.

  • Build Power Chest & Arms works the upper and lower pectorals, biceps, and triceps.
  • Build Power Shoulders & Legs works the front, middle, and back deltoid, quadriceps, hamstrings, and calves.
  • Build Power Back works the trapezius, rhomboids, and latissimus dorsi.
  • Core Abs is included as a bonus routine that can be added to any of the Build Power workouts.

The schedule follows a six week plan with variations in the number of sets and reps designed to progressively increase hypertrophy and strength. Each day has a prescribed number of sets and reps. You should lift a weight that allows you to reach failure by the end of the last set. That means the first set should be relatively easy and the last set should be very challenging.

The goal is to stick with the same weight across the set. However, if you start out too light you can always increase the weight, and if you are having trouble finishing the sets, you can drop the weight.

For all of the Build Split workouts, perform 3-4 sets of 8-12 reps.

For all of the Power Split workouts, perform 3-5 sets of 4-6 reps.

Build Power Chest & Arms
Build Split Power Split
Incline dumbbell fly Bench press
Dumbbell fly Reverse-grip bench press
Seated dumbbell curl superset with triceps press-down Incline bench press
Lying triceps extension Dips
Dumbbell preacher curl Barbell curl to reverse grip military press
Hammer curl Reverse-grip barbell curl
Behind-the-back biceps cable curl Overhead triceps extension
High cable biceps curl Triceps kickback
Build Power Shoulders & Legs
Build Split Power Split
Lateral raise Barbell shoulder press
Alternate & double Y-raise Barbell upright row
Bent-over lateral raise Barbell front raise
Alternating dumbbell shoulder press Squat
Romanian lunge Deadlift
Dumbbell sumo squat Walking lunge
Calf raise Jump rope
Build Power Back
Build Split Power Split
Pull-up superset with Chest pull-over Barbell bent-over row superset with wide-grip pull-up
Chin-up superset with Dumbbell bent-over row Dumbbell bent-over row
Split leg stiff-leg deadlift Dumbbell power row
One-arm dumbbell row Barbell shrug
Straight-arm pull-down Trapezius push-up
Behind-the-back barbell shrug

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