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Powerbuilding Phase 2.0
Training Split
WHAT’S NEW?
Powerbuilding Phase 2.0 is a brand new program that builds on many of the foundations laid down in Phase 1. Even though you don’t NEED to run Phase 1 before Phase 2, I do recommend it. Phase 2.0 blends the very best of bodybuilding and powerlifting training styles to create one of the most effective and motivating ways to train.
One of the most common bits of feedback from Phase 1 was that people loved the variety from week to week. On odd weeks (Week 1, 3, 5, etc) we focus on strength with full body training and on even weeks (Week 2, 4, 6, etc) we focus on building muscle with push/pull/legs workouts. Because push/pull/legs is only feasible on a 6x/week split, on the 4x version of the program, we will use an upper/lower split again for the hypertrophy weeks.
Phase 1 can be thought of as the foundation – now it’s time to build the house. With more exercise variation, increased advanced intensity techniques and slightly more volume, this program leans more into the “building” side of Powerbuilding. Still, you will be training each of the powerlifts (or variations of them) 2-3x per week and there is a substantial focus on strength development too.
Because this program is more focused on building muscular size, we will be using a variety of new exercises like Meadows rows, Larsen presses, omni-grip pull variations and multi-height chest movements. We’ll also be hitting more advanced intensity techniques like myo-reps and dropsets to keep driving progress forward and breaking through plateaus.
TRAINING SPLIT BREAKDOWN
WHAT’S INCLUDED
This program will push you! Week to week, it alternates between a full body split and a push/pull/legs split (upper/lower if you pick the 4x option) and uses a unique combination of RPE and %1RM based programming to ensure proper recovery. Near the end of the program, you will do AMRAP tests on select exercises to monitor your progress. In Phase 2.0, strength is tested in different weeks, rather than having a single dedicated “Max Week” like in Phase 1.
A detailed description of exactly how to prepare for the program: Max testing? Training gear? What to do with your diet? Leave nothing up to chance.
Over 80 pages explaining EVERYTHING you need to know to master your technique on the squat, bench press and deadlift. Bust through sticking points and fix the most common errors.
This program is NOT just an ebook. In addition to everything above, you also get a full excel sheet that auto-populates the exact weights you need to use for each of the main lifts, including boxes for tracking weights on every exercise.
- Over 70 video demos by Jeff, illustrating every exercise
- Volume analytics for each and every body part
- Exact warmups, sets, reps, rest periods and RPE
- Exercise substitutions for individualization
- Science explained: why the program works (+ references)
WHAT YOU WILL NEED
FREQUENTLY ASKED QUESTIONS
You don’t NEED to run Powerbuilding Phase 1 first, but I do recommend it. Phase 2.0 is designed to build on the adaptations and progressions developed in Phase 1, so you may find it to be too challenging if you jump into Phase 2 right away.
If you found Phase 1 to be very challenging the last time you ran it, and have been inconsistent with your training since completing it, it wouldn’t be a bad idea to run back through at least the first 6 weeks of Phase 1 again before starting Phase 2. On the other hand, if you found you were recovering properly on Phase 1 and have been reasonably diligent with your training in the meantime, you have the green light to jump in with Phase 2 right away. Phase 2 starts with a relatively light intro week anyway, so you will be easing into the program regardless.
No. If you are still in your first year or two of training, I’d recommend running my Fundamentals Program first. After that, I’d suggest running at least one of my Push Pull Legs or Upper/Lower Program before moving onto my Powerbuilding routines. This program is designed for intermediate-advanced trainees who have seen a stall past the newbie phase in either strength or size.
Yes! Anyone who is looking to build BOTH muscular size and strength will benefit from this program. This program will build all the muscles of the entire body proportionally. If you’re looking for a little more focus on lower body or glutes, you can check out my Women’s Specialization Program or Glute Hypertrophy Program.
If you’re able to do two of the three lifts, it is possible for you to tweak the program to fit your needs. For example, if you can squat and deadlift but can’t bench press, you could replace the bench work in this program with dips, dumbbell press, smith-machine press or machine chest press and run the rest of the program as is. If you can squat and bench press but can’t deadlift, you could replace the deadlift work with hip thrusts and/or lower back extensions. If you can bench press and deadlift but can’t squat, you could replace the squat work with front squats, hack squats or leg press.
However, because one of the main objectives of this program is to increase strength on the Big Three lifts, if you’re unable to perform any of those lifts, this is not the best program for you at this time. I suggest you consider running one of my other programs instead.
Feel free to try my free program selector to find which program is best for you.
There are two different versions of the program. A four times per week option and a five-six times per week option. Simply choose the version that best suits your schedule and let the gains take care of themselves.
You only need a power rack, barbell, bench and (ideally) some dumbbells to run this program. Because there are exercise substitutions included for every exercise, you can run this program with basic lifting equipment and can tailor it to fit your situation. To run the program exactly as written (without any substitutions) however, you would need gym access as there are a few cable and machine exercises included as well.
If you have any other questions, please feel free to reach out to my coaching support team at any time.