# Selection between powerbuilding I, II, and III

**URL:** <https://forum.barbellmedicine.com/t/selection-between-powerbuilding-i-ii-and-iii/11836>\
**Category:** Training Q&A \[Moderated\]\
**Created:** [December 27, 2021, 8:36pm UTC](https://forum.barbellmedicine.com/t/selection-between-powerbuilding-i-ii-and-iii/11836 "2021-12-27T20:36:54Z")\
**Posts on this page:** 3\
**Page:** 1

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**Author:** ![jnzk](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jnzk/32/5058_2.png) [@jnzk](https://forum.barbellmedicine.com/u/jnzk)\
**Post date:** [December 27, 2021, 8:36pm UTC](https://forum.barbellmedicine.com/t/selection-between-powerbuilding-i-ii-and-iii/11836/1 "2021-12-27T20:36:54Z")

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Hi, I hope this is an appropriate place to ask this, but I’m wondering which of the three PB templates would be most appropriate for me. I think that one of these templates would be a good fit for me since my goal is to lose a large amount of bodyweight (40+ pounds) while ideally increasing/maintaining strength in squat, bench, deadlift, press.

My schedule is pretty flexible so I can accommodate longer sessions (e.g. 1.5+ hours) and 4+ sessions/week. Four per week might be preferable just since I enjoy spending that time.

I started lifting in 2018 for about a year and stopped for a long time due to various injuries (in retrospect wish I just trained through it as much as possible but oh well). Been lifting consistently again since August 2021. Still have lingering back/shoulder pain but been able to work through it for the last few months with some improvement.

Other details if helpful:  
Sex: Male  
Age: 24  
Height: 5’9’’  
Weight: ~215 lb

Lifts (lb): (I don’t know my 1RMs so these are my best sets of 3)  
Squat: 215  
Bench: 195  
Deadlift: 295  
Press: 115

I don’t actually know the differences between PB I, II, and III beyond things on the template info pages like the amount of recommended prior experience, # of workouts a week, and program length. Also please let me know if I should post this somewhere else.

Thanks!  
-Jon

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**Author:** ![Jordan\_Feigenbaum](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jordan_feigenbaum/32/1315_2.png) [@Jordan\_Feigenbaum](https://forum.barbellmedicine.com/u/Jordan_Feigenbaum)\
**Post date:** [December 28, 2021, 4:12pm UTC](https://forum.barbellmedicine.com/t/selection-between-powerbuilding-i-ii-and-iii/11836/2 "2021-12-28T16:12:30Z")

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Jon,

Thanks for the post. I think I would pick PB I for you. It’s 3x/wk lifting and 2x/wk week conditioning. I think the other programs have a bit too much training volume for where you’re at right now, though they could definitely be appropriate in the future.

-Jordan

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**Author:** ![jnzk](https://sea1.discourse-cdn.com/flex001/user_avatar/forum.barbellmedicine.com/jnzk/32/5058_2.png) [@jnzk](https://forum.barbellmedicine.com/u/jnzk)\
**Post date:** [December 29, 2021, 4:27am UTC](https://forum.barbellmedicine.com/t/selection-between-powerbuilding-i-ii-and-iii/11836/3 "2021-12-29T04:27:10Z")

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Hi Jordan,

Thanks a lot for the advice, in that case I’ll go for PB I.

As a side note it’s really cool that you guys maintain and participate on these public forums. I really appreciate your time.