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3 Day Powerbuilding Workout Routine

3 Day Powerbuilding Workout Routine

What if you could increase your strength like a powerlifter, but still look like a bodybuilder?

We call this powerbuilding, and it’s a fun way to push your body to the limits.

Goal Of This Workout

This routine won’t get you to a top-level athlete, but it will get you started. Building muscle and strength starts with building a solid foundation — that is what we are going to do.

This routine will help you pack on some mass while increasing your big 3 lifts for the platform.

Even if you do not have a desire to get on a stage or compete, a strong muscle is big and a big muscle can be strong.

Let’s start cracking sidewalks.

Diet and Nutrition Tips

Ideally, you will get the most out of this workout if you are able to slow bulk. That is, if you can eat a few hundred extra calories a day — you’ll be able to build the most muscle and strength.

This is going to require you logging your food. There’s no other way around this. Otherwise, you risk spending weeks trying to build muscle and can’t because you aren’t eating enough. Or worse, you could gain a lot more fat than you wanted.

Do you eat a lot and still struggle to add weight? It’s time to add some flavor and fats to your meals. These will increase the flavor in your foods, won’t be voluminous, and I mean who doesn’t like some extra butter or sour cream?

Nutritious Calories

If you keep your weight consistent and need some tips to add calories into your diet, here are some of the best and healthiest ways to do so:

  • Butter
  • Cream cheese
  • Sour cream
  • Whole milk
  • Heavy cream
  • Cheese on everything
  • Protein shakes
  • Peanut butter
  • Olive oil
  • Extra dressing

You really need to learn to cook. If you refuse to cook but eat a lot of prepared meals, adding a glob of sour cream to some mashed potatoes or using whole milk in your protein shakes are an easy way to boost your nutrition and calories.

Doing this is much healthier than running to your local fast food joint to get food. You’ll feel much better, have more energy, and you won’t have all of those upset stomachs.

Note: A little bit goes a long way, so be sure to know how many calories you are adding. Keep a set of measuring spoons and cups so you can get an accurate count of what you’re eating. Fats are calorie dense and it’s easy to get an extra 500 calories into your meal.

Recommended Supplements

Without a good diet, supplementation is mostly a waste of money. I will be the first to tell you to spend money on some good meats than a jug of protein.

For those who have their diets in check, here are the supplements I would use with this routine.


MTS Nutrition Clash

I personally like apple mango, but all flavors are good.

This is a great blend without too many stimulants.


MTS Machine Whey Protein: 5lbs

This is in my opinion the best tasting protein on the market. Period.

Great blend with no secrets, no amino spiking, and it is some of the best in the industry.

So far I’ve had Red Velvet, Cookies and Cream, and Key Lime. All are A+.

MTS Nutrition Protein


MTS Nutrition Machine Fuel

Marc Lobliner has his sweetening on point with these supplements.

I’ve used mixed berry and grape and I love them both.


Optimum Nutrition Micronized Creatine

I have a review of Optimum Nutrition’s Creatine and it’s a tried and true supplement. It will help with performance and recovery. I highly recommend this.

Cardio and Conditioning Schedule

Conditioning is one of the most important things you can work on to improve your lifts, endurance, and stamina. Improving conditioning also improves life out of the gym.

This particular routine focuses a bit on conditioning, core strength, and mobility.

Once you start lifting relatively heavier weights, you’re going to start breaking form because of muscle weaknesses, lack of conditioning/muscle endurance and mobility issues; so lets address them here.

Warming Up

For your pre-workout warm up, start by walking for 3 minutes and follow-up with a 30 second balls-to-the-walls high intensity sprint. Finish off with 90 seconds of walking.

This “shock” is going to prime your body to train hard and helps get your core body temperature up.

Post Workout Conditioning

I’m not big on citing research materials and I sure as hell am not interested in doing the scientific leg work, but doing high intensity interval training will help improve your muscle and strength gains.

The Plan:

  • 5 minutes brisk walking
  • 30 seconds jogging
  • 30 seconds walking
  • 30 seconds sprinting
  • 30 seconds walking
  • 45 seconds sprinting
  • 1 minute walking
  • 1 minute jogging
  • 1 minute walking
  • 30 seconds full sprinting
  • 1.5 minutes walking slowly tapering down to finish

Cardio and Conditioning Tips

This sounds like some special formula but it isn’t; this is a template, if you don’t follow it exactly, you’re fine.

What I want to make you aware of is warming up and priming your body for high intensity training.

Don’t get stuck on the numbers, if you have poor conditioning, add longer walk (resting) periods and strive to recover faster.

3 Day Powerbuilding Workout Routine Schedule

Here is a sample schedule for this routine:

  • Monday – Day 1
  • Tuesday – Off
  • Wednesday – Day 2
  • Thursday – Off
  • Friday – Day 3
  • Saturday – Off
  • Sunday – Off

The actual days you train do not matter, the time off does. For example, I go Friday, Sunday, Tuesday.

Recovery is number 1 priority, so don’t try to make this a 6 day routine or never take days off.

3 Day Powerbuilding Workout Routine

Day 1
Exercise Sets Reps
Squats 3 8
Military Press 4 12
Stiff Leg Deadlifts 3 8
Lat Pull Downs 4 8+*
Reverse Hypers 4 10
Cross Body Hammer Curls 4 15
Day 2
Exercise Sets Reps
Bench 3 8
Dumbbell Incline Bench 3 8
Barbell Rows 3 8
Skull Crushers 4 15
Rear Delt Lateral Raise 4 8
Reverse Hypers 4 10
Day 3
Exercise Sets Reps
Deadlifts 3 8
1 Arm Dumbbell Rows 5 5
Face Pulls 4 12
Dumbbell Shrugs 3 8
Seated Close Grip Row 4 12
Curls 4 15

Workout Tips

+* – Use these as burnout sets. Pick a weight that you can get 8 and push each set to near failure.

Form: I’m not a form Nazi but I will tell you that if you go too heavy you are not going to get as much benefit as if you were doing a lighter weight with better form and stronger contractions. Make sure you are getting quality work in.

Progressively overload: Strive to get stronger each time you do an exercise. Make sure to keep a training log and strive to add 5 pounds to the bar each time you go.

Sharing is caring, and as always leave any comments or questions below!

43 thoughts on “3 Day Powerbuilding Workout Routine

    1. Any workout will work. If you are skinny, aim to eat around 300 calories extra per day. This is going to help you build muscle without putting on a lot of fat.

      You will build muscles in the kitchen, so going to the gym is only half of the equation. I’d recommend logging your food so you can see your baseline and then start eating more nutritious foods. You’ll be able to get the most nutrition out of your calories which will again build muscle but keep your fat gain to a minimum.

      Finding a workout that you will enjoy and will actually commit to is more important than the actual workout. Pretty much any workout on the site is good for any goal — food is where you make the difference.

      Hope this helps!

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