Powerbuilding Workout (Perfect Balance of Strength & Size)

To do the leg press:

1. Set the machine to a weight you can find comfortable but challenging.
2. Drive through your heels to press the footplate away.
3. Bend your knees to lower the footplate towards your body slowly.
4. Repeat for three sets of eight reps

Leg Extension - 3x8 (moderate)

To do the leg extension:

1. Sit down on the machine and grab the handles for support.
2. Extend your legs to raise the padded bar.
3. Pause for three seconds before lowering the padded bar to return to the starting position.
4. Repeat for three sets of eight reps.

To perform the leg curl:

1. Lay face down on the bench with your feet and lock your feet under the ankle pad and hands grasping onto the handles for support.
2. Pull your legs towards your buttocks while keeping your hips flat against the machine.
3. Hold for 3 seconds before slowly lowering your legs back to the starting position.
4. Repeat for the desired number of reps and sets.

Calf Raises - 3x15 (moderate)

To do calf raises:

1. Adjust the footplate and shoulder pads of the calf raise machine to fit your height.
2. Place your shoulders under the pads, stand up with your feet hip-width apart on the footplate, and position your toes facing forward.
3. Slowly raise your heels while squeezing your calf muscles, keeping your knees extended.
4. Hold for one to three seconds when you’re standing on tiptoes.
5. Slowly lower your heels down to the starting position.
6. Repeat until you reach the desired number of reps.

“Modifying the way you place your feet changes the muscles worked. Turn the toes inward slightly and you'll work the inner calf muscles more; turn them outward slightly and you place more tension on the outer calf muscles.”

- Chelsea Evers, Fitness Editor

To do the pull-ups:

1. Hold a pull-up bar with your hands slightly wider than your shoulder width apart.
2. Move your feet away from the ground or step to hang from the bar.
3. Bend the elbows to pull your body up until your chin reaches the bar, keeping your torso up and engaging your core muscles.
4. Hold for a second before slowly lowering back.
5. Repeat until you reach the desired number of reps and sets.

Seal Row - 3x8 (moderate)

To do seal rows:

1. Lay face down on a flat bench with a bar placed below you on the ground.
2. Place hands on the bar with a slightly wider than shoulder-width grip.
3. Inhale as you lift the weights towards your chest, squeezing your shoulder blades together, keeping your elbows tucked in close to your sides.
4. Exhale as you lower the weights back.
5. Repeat until you reach the desired number of reps and sets.

To perform barbell curls:

1. Hold a barbell with an underhand grip and stand with your feet hip-width apart.
2. Inhale as you curl the barbell towards your chest, squeezing your biceps.
3. Exhale as you lower the barbell to return to the starting position.
4. Repeat until you reach the desired number of reps and sets.

Skull Crusher - 3x8 (moderate)

To do skull crushers:

1. Lay down on a flat bench with your feet planted on the floor.
2. Hold a barbell shoulder-width apart and extend your arms toward the ceiling.
3. Bend your elbows to lower the weight towards your forehead slowly.
4. Slowly raise your arms back to return to the starting position.
5. Repeat until you reach the desired number of reps and sets.

“Keep a firm grip to keep the weight from accidentally slipping from your hands and potentially causing damage or injury to your head or face. If this is a concern, you may want to increase your grip strength before performing this exercise.”

- Paul Rogers, Fitness Expert

How to do the Pallof press:

1. Attach a handle to a cable machine at chest height.
2. Stand tall with your side facing the cable machine and hold the handle with both hands.
3. Take a few steps away to create tension and bring the handle to your chest.
4. Hold for a few seconds before slowly extending your arms away from your chest to return to the starting position.
5. Perform three sets of fifteen reps then switch sides.

Hammer Curl - 3x8 (moderate)

How to do the hammer curl:

1. Grab a dumbbell in each hand, then stand with your feet shoulder-width apart.
2. Slowly raise the dumbbells towards your shoulders.
3. Hold for three seconds, then lower the dumbbells to return to the starting position.
4. Repeat until you reach the desired amount of reps.

How to do the triceps extension:

1. Hold a dumbbell and stand with your feet shoulder-width apart.
2. Extend your arms to lift the dumbbell overhead.
3. Lower the dumbbell behind your head in a controlled manner.
4. Hold for a second and lift the dumbbell back to the starting position.
5. Repeat until you finish three sets of eight reps.

The best powerbuilding split for you depends on your ability to handle heavy training.

A beginner getting into powerbuilding need to focus on consistent training three times a week, with a greater emphasis on compound exercises or lifts that include the movement of more than one joint.

According to a study in the National Library of Medicine, for intermediate gym-goers, increasing training frequency to four times per week and incorporating additional variation and difficulty into their workout programs is key for muscle strength [1].

As an advanced lifter myself, I've found that training five days a week strikes the perfect balance. It's not just about adding weight each session; it's about listening to my body and adjusting the volume and intensity, which has helped me avoid burnout and injuries.