Powerbuilding program (upper / lower)
2 days Advanced
Powerbuilding blends powerlifting and bodybuilding: heavy compound lifts for strength, followed by higher-rep accessory work for size. This two-day upper/lower rotation opens each session with a main strength lift, then builds volume on the muscles around it.
Each day below is a full session with sets, reps, and rest. Open a day to see the exercises, log it free online, or import it into Mekimeki as a reusable template.
Days in this program
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
What is powerbuilding?
A training style that combines strength work (heavy, low-rep compound lifts) with hypertrophy work (higher-rep accessories). The goal is to get both stronger and bigger rather than specialising in one.
How is powerbuilding different from powerlifting?
Powerlifting trains mainly to maximise the squat, bench, and deadlift. Powerbuilding keeps heavy compounds but adds bodybuilding-style accessory volume for size and balance.
Who is powerbuilding for?
Lifters past the beginner stage who want strength and muscle at the same time, and who can perform heavy compound lifts with solid technique.
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