Powerbuilding Hybrid
Strength first, size second. Each day opens with a heavy triple or five on a competition lift, then hypertrophy work at controlled RPE. For lifters who want to look the part and post the numbers.
See your setup in four steps
- Length
- 8 weeks
- Days a week
- 4
- Sessions
- 32
- Exercises
- 16
Equipment: Barbell, Machine, Dumbbell, Cable and Bodyweight
The program, week by week
Each line is sets × reps (or time) at the load to use: RPE is how hard the set should feel out of 10, and a percentage is of your one-rep max. Estimate your one-rep max.
Week 1
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 2
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 3
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 4
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 5
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 6
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 7
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Week 8
4 sessions
Day 1Squat + Legs
4×3 @ RPE 8 · rest 3m30
3×12 @ RPE 8 · rest 1m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
Day 2Bench + Push
4×3 @ RPE 8 · rest 3m30
3×10 @ RPE 8 · rest 1m30
4×15 @ RPE 9 · rest 45s
3×12 @ RPE 9 · rest 1m
Day 3Deadlift + Pull
4×3 @ RPE 8 · rest 4m
3×10 @ RPE 8 · rest 1m30
3×12 @ RPE 8 · rest 1m15
3×12 @ RPE 9 · rest 1m
Day 4Overhead + Accessories
4×5 @ RPE 8 · rest 2m30
4×8 @ BW · rest 1m30
- Barbell Walking Lunge
Reps per leg.
3×10 @ RPE 8 · rest 1m30
3×12 @ BW · rest 1m
Questions
- How many days a week is Powerbuilding Hybrid?
- 4 sessions a week for 8 weeks, 32 sessions in all. Each one is written out below with every exercise, set, rep, load and rest.
- What equipment does Powerbuilding Hybrid need?
- It uses barbell, machine, dumbbell, cable and bodyweight.
- Is Powerbuilding Hybrid free?
- Yes. Read it here for free, or run it in CoachVana with a free account: pick it from the program library and every set you log is saved, with rest timers and your personal records.
- Can a coach give Powerbuilding Hybrid to a client?
- Yes. A coach assigns it to a client, changes the client's copy to fit them, and sees every set the client logs. CoachVana is free for a coach's first 3 clients.
Run Powerbuilding Hybrid free
Create a free account, pick it from the program library, and CoachVana logs every set with rest timers and your personal records. Coaches can assign it to clients.
See your setup in four steps
Your first 3 clients are free. 0% commission on everything you sell.