If you love training the Squat, Bench Press, and Deadlift—but also want a physique to match your performance—this is the template for you. This program capitalizes on the significant overlap between powerlifting and bodybuilding, offering a hybrid approach that will likely help you progress toward both goals faster than focusing on just one at a time.
Not Sure? Try a free 1-Week sample of the program.
$62.99
Welcome to the Barbell Medicine Second Generation Powerbuilding II Program!
We’re thrilled to introduce the new and improved iteration of our popular powerbuilding templates. Powerbuilding II Second Generation replaces both of our original Powerbuilding II and Powerbuilding III programs, giving you a comprehensive, evidence-based system for maximizing gains in both strength and muscle size.
If you love training the Squat, Bench Press, and Deadlift—but also want a physique to match your performance—this is the template for you. This program capitalizes on the significant overlap between powerlifting and bodybuilding, offering a hybrid approach that will likely help you progress toward both goals faster than focusing on just one at a time.
What’s Included?
The 2nd Generation Powerbuilding II programs integrate the latest in exercise science with real-world coaching results from 1,000’s of individuals. It has a number of unique features:
- Three 16-Week templates to suit a wide range of individual’s needs, training resources, and training preferences.
- Completely customizable exercise selection designed to give the user total control of what lifts they’re doing.
- The program’s volume and intensity are adaptable to match the user’s current fitness levels.
- A peaking phase for meet prep and for those wanting to test their 1-Rep Maxes for the comp programs.
- A 47-page eBook discussing programming theory and design, how-to measure and manage progress, nutrition recommendations, and much, much more.
- A 32-minute video introduction to the program and a complete walkthrough with detailed explanations!
Who’s it for?
Powerbuilding is the combination of powerlifting and bodybuilding. This program is designed to build maximal strength in the squat, bench press, and deadlift, while also providing enough hypertrophy work to make sure you look the part.
The Second Generation Powerbuilding II programs are aimed at the following individuals who have been training for ~8 months or more and who are looking to prioritize maximal strength and size.
If someone is relatively new to training, we’d recommend completing our Beginner Template or Prescription and then one of our strength-focused templates like Strength I before considering this template.
Finally, the program included in this download can be run in either a calorie surplus (e.g. weight gain), deficit (e.g. weight loss) depending on goals, or at maintenance.
Scheduling
The 2nd Generation Powerbuilding II includes THREE total programs:
- 3-Day Powerbuilding (Comp)
- 4-Day Powerbuilding (Comp)
- 4-Day Powerbuilding (Non-Comp)
The “Comp” programs are structured for those who want to test their 1-Rep Maxes (1RMs) or prepare for a powerlifting meet, featuring a dedicated peaking block.
The “Non-Comp” program is ideal for individuals who enjoy the powerbuilding style—heavy compound lifts combined with hypertrophy work—but do not wish to test their 1RMs or compete, so it replaces the peaking block with a third block of more traditional training.
All programs have 16-weeks of total programming that includes both lifting and cardio recommendations. The programs are broken up into three blocks that are designed to be run consecutively. There are built-in deloads to facilitate this, so no program modification is needed. The training load is very similar between all programs, so choose the one that fits your preferences.
Most lifting sessions will last about an hour, whereas the conditioning sessions range between 30- to 50-minutes. It is 100% okay to mix and match elements of the training week to fit your schedule, even if it means lifting on back-to-back-to-back days.
Equipment Requirements
At a minimum, we recommend users have access to a barbell, rack, plates, and a bench. No specialized equipment is necessary to run this program, but the program does support use of machines, dumbbells, and other equipment like bands, chains, boards, and more if an individual prefers these items.
Lifting shoes, cross-training sneakers, a lifting belt, wrist straps, wraps, etc. can be used as needed per the lifter’s discretion, but they aren’t explicitly needed to run this program.
What’s Next?
After completing any of the programs, you can pick a number of different paths. One option is to run the same exact program again starting from Block I and using the same exercises if you saw good progress the first time. Alternatively, you could repeat the program using different exercises for a slightly different flavor, or use one of the other included programs, e.g. moving to powerlifting to powerbuilding or vice versa, or trying out the general strength and conditioning program.
If your goals have changed and/or you want a different program, we have probably got something to suit you. For guidance, check out our program quiz or ask us directly on our forum.
Finally, 1-on-1 Coaching with the Barbell Medicine staff is also an option. We offer evidence-based programming and nutrition coaching that’s individualized for current fitness level, preferences, and goals. Barbell Medicine coaches are highly trained, with over 50-years of experience between our professionals. If this is something you’re interested in, please email us at support@barbellmedicine.com.
Try a 1-Week Free Sample of the program:
Product Support
- Customers receive lifetime access to support for this program via our web Forum or through E-mail
- No refunds are available for downloadable products at this time
- Program file downloads are only available via purchases made on the Barbell Medicine website. File downloads are not provided for purchases made within the Barbell Medicine App.
