The routine
Lower body · strength + size
- Barbell Squat 5 × 5
- Barbell Deadlift 3 × 3
- Leg Press 3 × 10
- Lying Leg Curls 3 × 12
- Standing Calf Raises 4 × 15
Best for advanced lifters who want strength and size together.
Powerbuilding (Lower Day)
Lower body · strength + size
Powerbuilding blends powerlifting and bodybuilding: you open with heavy, low-rep work on the big lifts to build raw strength, then add higher-rep accessory work for size.
This is the lower day, leading with heavy squats and deadlifts before moving to leg press, curls, and calves. Expect to get both stronger and bigger.
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- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
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What is powerbuilding?
A hybrid approach that trains the big barbell lifts for strength with low reps, then adds bodybuilding-style accessory work for muscle size. You get the best of both.
Is powerbuilding good for size?
Yes. The heavy work drives strength that lets you handle more weight on accessories, while the higher-rep volume builds muscle directly.
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