Upper body · strength + size
This is the upper day of the powerbuilding split. You open with heavy 5x5 bench and rows to build raw pressing and pulling strength, then move to higher-rep shoulder, back, and arm work for size.
Treat the 5x5 lifts as the priority: add weight when you complete all five sets. The accessories are there to add muscle the heavy work alone would miss.
Upper body · strength + size
Best paired with the lower day for a 4-day powerbuilding split.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Five sets of five is heavy enough to build strength but has enough total volume to build muscle too. On the big lifts it is the strength engine of a powerbuilding upper day.
Add weight to the 5x5 lifts whenever you hit all your reps, and add reps or weight to the accessories over time. Deload when the heavy work stalls.
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