Nishaana
The Powerbuilding Program program.
The Powerbuilding Program is a intermediate strength + size program run 5 days a week. The best of both worlds: heavy compound work for strength plus targeted hypertrophy accessories for size. Look strong and be strong.
Overview
The best of both worlds: heavy compound work for strength plus targeted hypertrophy accessories for size. Look strong and be strong.
Who it's for: Intermediates who refuse to choose between a big bench and big arms.
Weekly schedule
Check off days as you train, or pick the lifts for each day from the exercise library — let Nishaana fill them in and track it for you automatically.
How to progress
Add load on the main lifts; double progression on the bodybuilding accessory work. If you stall for two sessions in a row, take a small deload and build back — see progressive overload for the full method.
Related programs
Common questions.
Is the Powerbuilding Program good for beginners?
The Powerbuilding Program is a intermediate program. Intermediates who refuse to choose between a big bench and big arms. If you are brand new to lifting, start with a beginner full-body or StrongLifts 5x5 program first.
How many days a week is the Powerbuilding Program?
5 days a week. The best of both worlds: heavy compound work for strength plus targeted hypertrophy accessories for size. Look strong and be strong.
How do you progress on the Powerbuilding Program?
Add load on the main lifts; double progression on the bodybuilding accessory work.
What equipment do I need for the Powerbuilding Program?
A full barbell + dumbbell + cable setup (a standard commercial gym) — the accessory volume leans on machines and cables more than a pure barbell program would.
How long should I run the Powerbuilding Program before switching?
Run it in 8–12 week blocks, then deload for a week and either repeat with fresh numbers or rotate to a different split so the same joints and muscle groups get a break.
How is the Powerbuilding Program different from the Push Pull Legs?
The Powerbuilding Program runs 5 days/week aimed at strength + size, while the Push Pull Legs runs 6 days/week aimed at hypertrophy & strength. Pick the Powerbuilding Program if intermediates who refuse to choose between a big bench and big arms; pick the other if that fits your schedule or goal better.
Can I run the Powerbuilding Program for free?
Yes. You can follow the full Powerbuilding Program schedule free in Nishaana — it loads the weekly plan, pre-fills your sets and auto-progresses your weights as you hit your targets.
Start the Powerbuilding Program today.
Follow the full schedule free in your browser — the app handles the progression for you.
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