The Optimal Powerbuilding Split

A powerbuilding split is a type of workout routine that combines elements of powerlifting (squat, bench press, and deadlift) with bodybuilding exercises. The goal of a powerbuilding split is to build both strength and muscle size. Here is an example of an optimal powerbuilding split:

Day 1: Lower body strength (squat, deadlift)

Day 2: Upper body strength (bench press, rows)

Day 3: Rest

Day 4: Lower body hypertrophy (leg press, lunges, calf raises)

Day 5: Upper body hypertrophy (dumbbell press, pull-ups, tricep dips)

Day 6: Rest

Day 7: Rest or active recovery (yoga, swimming, biking)

This split allows you to focus on strength training one day, followed by muscle-building exercises the next. It’s important to allow for adequate rest between strength training days to allow your muscles to recover and rebuild. As with any workout routine, it’s important to consult with a healthcare professional or a qualified fitness professional before starting a new program and to listen to your body and stop if you experience any pain or discomfort.