Strength+Size Intermediate 12 weeks 4 days/wk

Powerbuilding 5-Day Powerbuilding 4-Day Compressed

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Powerbuilding 5-Day Powerbuilding 4-Day Compressed
by Coach Osei 70 min / session
Session length
70 min
Program length
12 weeks
Days / week
4 days
Primary goal
Strength+Size
Prerequisites

1+ year of training. Comfortable with barbell compounds at 1.5x bodyweight (lower) and bodyweight (upper).

How to progress

Linear progression on strength lifts — add load weekly. Hypertrophy blocks autoregulated by RPE.

🔥 Warm-up
  1. 5 min easy aerobic
  2. Mobility for primary lift
  3. 3 ramp-up sets at 50% / 70% / 85%
💨 Cool-down
  1. 5 min walk
  2. Stretch worked muscles 30s each
  3. Breathing exercises
Weekly schedule

4-day split

Day 1
Squat Strength + Lower Hypertrophy
Quads, Glutes
1.
Squat ↗
Heavy — add 2.5kg weekly
5
5
180s
2.
3
8
120s
3.
3
10
90s
4.
3
12
90s
Day 2
Bench Strength + Upper Hypertrophy
Chest, Triceps
1.
Bench Press ↗
Heavy — add 1.25kg weekly
5
5
150s
2.
3
8
90s
3.
3
15
60s
Day 3
Back Hypertrophy
Lats, Rhomboids, Biceps
1.
4
AMRAP
90s
2.
4
8
90s
3.
3
12
90s
4.
3
10
60s
Day 4
Deadlift Strength + Posterior Hypertrophy
Hamstrings, Glutes, Back
1.
Deadlift ↗
Heavy — add 2.5kg weekly
3
3
180s
2.
4
8
90s
3.
4
8
120s
4.
3
15
60s
Coach notes
  • ▸ This is a intermediate-level plan over 12 weeks.
  • ▸ Sessions average 70 min. Adjust based on recovery.
  • ▸ Take a deload week (50% volume) every 4th week.
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