Hi,
I’ve been lifting for around 9 years and I’ve tried the strength and hypertrophy programs of yours in the past with good success training 4x per week back when I was in uni.
Since COVID and with work being busier (I’m a physio) i’ve generally been sticking to training 3 days per week as I find I have a better balance with social/gym/work life and it gives me more time to do other types of physical activity e.g. swimming, cycling and have a bit of variation.
I’m still looking to gain strength and muscle mass and whilst i’ve been experimenting with my own programming more recently i was thinking of going back to something a bit more periodized and planned out and thought the powerbuilding programs might be a good idea for me. I’m just wondering whether I’m best to go with the powerbuilding 1 version 3 days per week or if I should just adjust the powerbuilding 2/3 versions to 3 days? What were your thoughts?
If it helps my current best lifts at a 65kg BW (only 5’5) are
SQ 160kg
BP 92.5kg
DL 190kg
Press 71kg
And my current program for lifting is something along the lines of…
Day 1
SQ 1@8 then 4sets of 4 reps @6-8RPE
Press 1@8 then 4 sets of 4 reps @6-8 RPE - superset with chin ups 3 sets of 10 reps
Pendlay Row 3 sets of 8 reps @6-8 RPE
DB Bench press 3 sets of 8-12 reps @6-8 RPE
Hip adductor machine 3 sets of 12-15 reps @6-8 RPE
Day 2
DL 1@8 then 4 sets of 4 reps @6-8RPE
Bench press 1@8 then 4 sets of 4 reps @6-8RPE - superset with SL calf raises 3 sets of 12-15 reps
Barbell Lunges 3 sets of 8 reps @ 6-8 RPE
Chest flies 3 sets of 12-15 reps @6-8 RPE
Dumbbell Bicep Curls 3 sets of 12-15 reps @6-8 RPE
Day 3
Front SQ 3 sets of 6 reps @6-8 RPE
Incline Bench press 3 sets of 6 @6-8 RPE
RDL 3 sets of 10 reps @6-8 RPE
Overhead triceps extension EZ bar 3 sets of 12-15 reps superset with EZ bar Bicep Curls 3 sets of 12-15 reps
Knee extension superset with hamstring Curls 3 sets of 12-15 reps
I usually try to get in and out the gym within an hour as I tend to keep my rest times down to 2.5 minutes at most.