Powerbuilding 8-Week

8 weeks of powerbuilding — strength AND size, not one or the other. Built on Layne Norton's PHAT (Power Hypertrophy Adaptive Training) split, collapsed into a sustainable 4-day Upper/Lower routine. Two power days hammer the big compounds in the 3-5 rep range; two hypertrophy days build muscle with 8-15 reps, isolation, supersets, and time under tension. Each muscle group is hit twice a week through complementary stimuli — heavy and dense. Block 1 (weeks 1-4) biases hypertrophy: moderate power-day loads (70-80% TM) plus high-volume hypertrophy days with drop sets and supersets. Block 2 (weeks 5-8) biases strength: power days ramp into 5/3/1-style wave intensity, hypertrophy days dial back volume to support recovery. Week 8 ends with a strength-day single on bench and squat to test your numbers. Broader audience than the pure powerlifting series — appeals to bodybuilders who want bigger lifts and lifters who want size with their numbers. Built for intermediate to advanced trainees with 1+ years of structured lifting. Requires known 1RMs (or rep-max estimates) for bench, squat, deadlift, OHP, and row — the program is built around your Training Maxes. SCHEDULE: Train 4 days a week. Recommended split: Mon (Upper Power) / Tue (Lower Power) / Thu (Upper Hypertrophy) / Fri (Lower Hypertrophy) — Wed and Sat/Sun are full rest. The 48 hours between same-region days is non-negotiable; don't compress the schedule.

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