LH's Powerbuilding Routine

**Liftin'heavy** · 05-01-2006, 12:47 AM

Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).

Mondays

Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Flat Bench Db Presses or Flyes 3sets of 10

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.

Abs-you decide.

Wednesday

Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

Train hard, remember, your only hitting these muscle groups once a week.

Fridays

Close Grip Bench 3sets of 5-7(not including warmups)

Front Presses 3sets of 3-5 reps

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

Side Laterals 3sets of 10-12

Abs- you got it, you decide

Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).

teckno05 · 05-01-2006, 12:57 AM

hmm.. that would murder me.. lol

idk · 05-01-2006, 02:20 AM

ditto, that looks like quite a bit of volume, are these being taken to failure?

mobsta · 06-20-2006, 01:18 AM

LH how would you or could you modify this for a two day split?

**Liftin'heavy** · 06-20-2006, 02:13 PM

Quote:

Originally Posted by mobsta

LH how would you or could you modify this for a two day split?

You could I guess. But the thing is 'recovery'. Give me some suggestions on how you would split it up and we'll talk about it.

mobsta · 06-21-2006, 01:26 AM

day 1
chest/shoulders/tri's/back

day 2
legs/bi's-- maybe place tris or shoulders here

instead of 3 sets possibly two sets and same rep scheme, days would be like thursday & sunday this way you would a total of 5 days to recover ,, just some ideas, not trying to butcher your workout though.

**Liftin'heavy** · 06-21-2006, 01:33 PM

Quote:

Originally Posted by mobsta

day 1
chest/shoulders/tri's/back

day 2
legs/bi's-- maybe place tris or shoulders here

instead of 3 sets possibly two sets and same rep scheme, days would be like thursday & sunday this way you would a total of 5 days to recover ,, just some ideas, not trying to butcher your workout though.

The only thing I would be worried about is not being able to hit each muscle group 100%. For instance, when I hit my legs hard, I'm exhausted. So, hitting biceps after, which doesn't take a whole lot seems to work well.

I've tried doing chest shoulders and tri's all in one day and my tri's got considerably weak. By the time I went to hit them they were already spent from the chest work.

Try it your way. You have to remember, everyone is different and responds differently to different things. It might work great but you'll never know if you don't try it and give it time to see if it works.

idk · 06-23-2006, 10:18 PM

Quote:

Originally Posted by Liftin'heavy

The only thing I would be worried about is not being able to hit each muscle group 100%. For instance, when I hit my legs hard, I'm exhausted. So, hitting biceps after, which doesn't take a whole lot seems to work well.

well what if quads in that split were hit last, like DC does, since that would be the most exhaustive part of the workout, do it last so you dont have to do anything after that, except maybe abs?

Quote:

Originally Posted by Liftin'heavy

I've tried doing chest shoulders and tri's all in one day and my tri's got considerably weak. By the time I went to hit them they were already spent from the chest work.

dude i gotta agree with LH on that, unless the volume is extremely brief, which it isnt the case, especially if its 2-day split. if you were going to two day split, and LH correct me if im wrong please, i would say eliminate the flat bench, do an incline bench and decline/dip, and maybe one tricep exercise. not to take away from LH, but check out IA's board, he has a lot of two way split workouts called 'hardgainer' which i hear gets rave reviews.

Quote:

Originally Posted by Liftin'heavy

Try it your way. You have to remember, everyone is different and responds differently to different things. It might work great but you'll never know if you don't try it and give it time to see if it works.

thats what it all comes down to in the end.

LH, i have a few questions of my own, more about recovery if anything. my schedule is setup up only being able to go to the gym monday through thursday, so i was wondering if it is possible to do friday's workout on thursday. currently i do monday:legs, tuesday: push, thursday: pull(keep far away from legs as possible because of deadlifts). is it better to keep it push/pull/legs since of how my schedule is set up, or try to do upper/lower/upper like your workout prescribes? im sorry, i know i must be famous for exercise program ADD by now on this board, and im also having trouble distinguishing between powerlifing workouts and powerbuliding workouts in terms of volume and frequency.

mobsta · 06-24-2006, 03:59 PM

thanks for the advice guys,, like i said i dont want to butcher your program because it did work for me prior the way its currently set up,, this was listed in another thread around here somewhere,, due to my schedule i can only hit the gym about 2x a week.. im thinking about starting it up again in about another month or so...

idk · 06-24-2006, 07:04 PM

like i said mobsta, check out IA's site, he has a lot of 2-day programs, labeled "hardgainer" that gets rave reviews.

=S1K · 06-28-2006, 07:31 PM

Mike..,

What would you say to a hybrid WSB / Powerbuilding routine ...considering that the lifter doesn't have any decernalbe weak areas and is just looking for overall strength and size....

Basically the routine would have ME and DE days..and the assistance work would resemble more of your powerbuilding routine....

Mondays

ME SQ Day

ME Movement : work up to a single or a triple

Leg Press 3 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best

Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5

Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts

Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)

ABs...you decide

Wednesday

ME BENCH Day

ME Bench Movement : working up to a single or triple

Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)

Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10

Dips or pushdowns 3sets of whatever

FRIDAY

DE SQ/ DL DAY

Box Squat 8 sets of 2 reps 50 to 60% of Max

Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps.

Bicep work- pick a couple of exercises, 3sets of whatever.

Abs-again you decide

SUNDAY

DE Bench : 8 sets of 3 reps at 50%
Front Presses 3sets of 3-5 reps
Side Laterals 3sets of 10-12
Shrugs 3 sets of 10 to 15

You get the idea........Do you think that's too much work ?

idk · 06-28-2006, 08:56 PM

why is that program split MWTrF? isnt MTTrF better for recovery?

=S1K · 06-28-2006, 09:10 PM

Actually it should be a Monday , Wednesday, Friday , Sunday split...lemme fix it

=S1K · 06-29-2006, 07:24 PM

..anybody..????........Bueller ?

**Liftin'heavy** · 06-30-2006, 02:44 AM

I like it. I don't see why it work. You just got to keep an eye on your recovery. You might be on to something Phil.

idk · 06-30-2006, 06:16 AM

ahh yes, thats how Westside splits right?

**Liftin'heavy** · 07-03-2006, 02:21 PM

Quote:

Originally Posted by idk

ahh yes, thats how Westside splits right?

Yup.

varven · 08-19-2006, 10:28 PM

Mike, how many exs do you take to failure or do you go by "feel", without intending to fail ??
thanks.
Im planning to use thir routine in offseason to gain mass.

**Liftin'heavy** · 08-19-2006, 11:04 PM

Quote:

Originally Posted by varven

Mike, how many exs do you take to failure or do you go by "feel", without intending to fail ??
thanks.
Im planning to use thir routine in offseason to gain mass.

I usually go by feel but there are times when I feel like I have more in me than I actually have and I might 'poop out' a little early on a set. No biggie though. This usually happens on my last set of a given exercise or if it happens, let's say on a second set, then I'll drop the weight down on my third a bit to pick up the reps. The thing though is that I try and give myself a rep range to hit. For example 3-5's, 5-7's and so on. It makes things a little less stressful. LOL!

*SB* · 08-26-2006, 10:45 PM

Where's the pec dec?

SB

**Liftin'heavy** · 08-26-2006, 11:07 PM

Quote:

Originally Posted by *SB*

Where's the pec dec?

SB

Check out my training log... I do them! LOL! Glad to see your big ass over here SB. We could use your guidance, knowledge and sense of humor. Welcome!

*SB* · 09-06-2006, 11:40 AM

Quote:

Originally Posted by Liftin'heavy

Check out my training log... I do them! LOL! Glad to see your big ass over here SB. We could use your guidance, knowledge and sense of humor. Welcome!

, I knew you did them somewhere! You have a nice forum here Mike.

SB

=S1K · 09-19-2006, 10:38 PM

Quote:

Originally Posted by *SB*

, I knew you did them somewhere! You have a nice forum here Mike.

SB

Ooops..there goes the neighborhood ...lol

Young Ez · 10-05-2006, 01:12 AM

been using this routine for 2-3 weeks now and love it, thanks alot liftin heavy for posting it

**Liftin'heavy** · 10-08-2006, 08:49 PM

Quote:

Originally Posted by Young Ez

been using this routine for 2-3 weeks now and love it, thanks alot liftin heavy for posting it

Your welcome. I hope it works for ya.

05-01-2006, 12:47 AM	#1
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	LH's Powerbuilding Routine Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either). Mondays Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different) Flat Bench Db Presses or Flyes 3sets of 10 Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week. Abs-you decide. Wednesday Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5 Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts Leg Ext. 3sets of 8-10( I don't care too much for these but some people do) Bicep work- pick a couple of exercises, 3sets of whatever. Abs-again you decide Train hard, remember, your only hitting these muscle groups once a week. Fridays Close Grip Bench 3sets of 5-7(not including warmups) Front Presses 3sets of 3-5 reps Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10 Dips or pushdowns 3sets of whatever Side Laterals 3sets of 10-12 Abs- you got it, you decide Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes). __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

05-01-2006, 02:20 AM	#3
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,380	ditto, that looks like quite a bit of volume, are these being taken to failure? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police? Last edited by idk : 05-01-2006 at 02:24 AM.

06-20-2006, 01:18 AM	#4
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 816	LH how would you or could you modify this for a two day split? __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

06-21-2006, 01:26 AM	#6
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 816	day 1 chest/shoulders/tri's/back day 2 legs/bi's-- maybe place tris or shoulders here instead of 3 sets possibly two sets and same rep scheme, days would be like thursday & sunday this way you would a total of 5 days to recover ,, just some ideas, not trying to butcher your workout though. __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

06-24-2006, 03:59 PM	#9
mobsta Light-heavyweight Member Join Date: Apr 2004 Location: southern cali Posts: 816	thanks for the advice guys,, like i said i dont want to butcher your program because it did work for me prior the way its currently set up,, this was listed in another thread around here somewhere,, due to my schedule i can only hit the gym about 2x a week.. im thinking about starting it up again in about another month or so... __________________ "I pitty the fool who doesnt buy from www.trueprotein.com"

05-01-2006, 12:57 AM	#2
teckno05 Light-heavyweight Member Join Date: Apr 2006 Location: NJ Posts: 1,235	hmm.. that would murder me.. lol

06-24-2006, 07:04 PM	#10
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,380	like i said mobsta, check out IA's site, he has a lot of 2-day programs, labeled "hardgainer" that gets rave reviews. __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

06-28-2006, 07:31 PM	#11
=S1K Bantamweight Member Join Date: Jun 2005 Posts: 237	Mike.., What would you say to a hybrid WSB / Powerbuilding routine ...considering that the lifter doesn't have any decernalbe weak areas and is just looking for overall strength and size.... Basically the routine would have ME and DE days..and the assistance work would resemble more of your powerbuilding routine.... Mondays ME SQ Day ME Movement : work up to a single or a triple Leg Press 3 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5 Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts Leg Ext. 3sets of 8-10( I don't care too much for these but some people do) ABs...you decide Wednesday ME BENCH Day ME Bench Movement : working up to a single or triple Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different) Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10 Dips or pushdowns 3sets of whatever FRIDAY DE SQ/ DL DAY Box Squat 8 sets of 2 reps 50 to 60% of Max Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Bicep work- pick a couple of exercises, 3sets of whatever. Abs-again you decide SUNDAY DE Bench : 8 sets of 3 reps at 50% Front Presses 3sets of 3-5 reps Side Laterals 3sets of 10-12 Shrugs 3 sets of 10 to 15 You get the idea........Do you think that's too much work ? __________________ - Press On ! Last edited by =S1K : 06-28-2006 at 09:10 PM.

06-28-2006, 08:56 PM	#12
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,380	why is that program split MWTrF? isnt MTTrF better for recovery? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

06-28-2006, 09:10 PM	#13
=S1K Bantamweight Member Join Date: Jun 2005 Posts: 237	Actually it should be a Monday , Wednesday, Friday , Sunday split...lemme fix it __________________ - Press On !

06-29-2006, 07:24 PM	#14
=S1K Bantamweight Member Join Date: Jun 2005 Posts: 237	..anybody..????........Bueller ? __________________ - Press On !

06-30-2006, 02:44 AM	#15
Liftin'heavy IM Moderator Join Date: Jan 2005 Location: Columbus, OH Posts: 800	I like it. I don't see why it work. You just got to keep an eye on your recovery. You might be on to something Phil. __________________ Elitefitnesssystems.com bigmike@elitefts.com METAL SportsGear Xtremeformulations.com Hercules Gym, Syracuse New York houseofstrong.com

06-30-2006, 06:16 AM	#16
idk Super-heavyweight Member Join Date: Sep 2005 Location: Hawaii Posts: 4,380	ahh yes, thats how Westside splits right? __________________ 1 oz. prevention =1 lb. cure Do not exist, LIVE! Jesus would total elite !!!!~DuckDuckGoose If apologizing works, then why do we need the police?

08-19-2006, 10:28 PM	#18
varven Bantamweight Member Join Date: May 2005 Posts: 103	Mike, how many exs do you take to failure or do you go by "feel", without intending to fail ?? thanks. Im planning to use thir routine in offseason to gain mass.

08-26-2006, 10:45 PM	#20
SB New Member Join Date: Aug 2006 Location: Surf City, CA Posts: 20	Where's the pec dec? SB

Sponsored Links

10-05-2006, 01:12 AM	#24
Young Ez New Member Join Date: Aug 2006 Posts: 11	been using this routine for 2-3 weeks now and love it, thanks alot liftin heavy for posting it

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode