Powerlifting/ Bodybuilding Split.

[Jordan Coburn]

Hey guys,

I'm presently 8 weeks out from a bb comp, but I'd like to do a powerlifting comp sometime this winter. I still want to do some hypertrophy based training with it as well.

Does anyone here have any experience in these sort of hybrid programs?

I was thinking something along these lines:

Day 1- Bench/ over head press/ Aux. Chest work/ Tris
Day 2- Deadlift/ Aux Back Work.
Day 3- Off
Day 4- Squat/ Aux. leg work
Day 5- Shoulders/ Bis.
Day 6/7- OFF

If anyone has any ideas or suggestions (in terms of improving on my split, or another routine you've had good results from) to pass along that'd be great.

Thanks!

[DBowden]

More strongman relative but a good read as to a hybrid program:

http://www.wannabebig.com/training/b...m-hypertrophy/

[SBB90]

I used a 5x5/10x10 training split last year for about 3 months, was alright, I was getting a bit stronger (probably because of the drop from my moderate volume training).

Monday - Squat/Legs
Squat - 5 x 5
Leg Press - 3 x 10
Lying leg Curls - 3 x 10
Calf Raise - 3 x 10

Wednesday - Bench/Chest Shoulders Tris
Bench Press - 5 x 5
Incline Dumbbell Press - 3 x 10
Barbell Shoulder Press - 3 x 10
Dips - 3 x 10

Friday - Deadlift/Back Biceps
Deadlift - 5 x 5
Bentover Row - 3 x 10
Pulldown - 3 x 10
Barbell Curl - 3 x 10

I believe the above mentioned is 90% correct to the original program in my memory.
The thing was, every second week, you'd do 10 sets of 10 for the Big Lift instead of 5x5. I think thats just about overtraining, but then again its all relative to how frequently you rep to failure.

[TheRage93]

The best power building routine is 5x5 or Jim wendlers 5/3/1