POWER
BUILDING.
Get strong. Look strong. Train hard. Heavy compounds paired with aesthetic-focused accessory work — the programme for lifters who want a big squat AND a big back.
STRONG. AND BUILT.
Powerbuilding marries the structure of a strength programme with the volume of a hypertrophy programme. Heavy compounds drive progression on squat, bench, deadlift, and overhead press. Then aesthetic-focused accessories pile on the size. Every session, both qualities trained — never one at the expense of the other.
HEAVY COMPOUND BASE
Squat, bench, deadlift, and overhead press are programmed with linear and undulating periodisation across the year. Strength is the engine. Numbers go up. Size follows.
HYPERTROPHY ACCESSORIES
Every session pairs the heavy work with high-volume accessories targeting the muscles that build the look — chest, back, arms, shoulders, quads, glutes. Aesthetic work that doesn't compromise strength.
52 WEEKS OF PROGRESSION
Blocks alternate between strength-emphasis and hypertrophy-emphasis to keep both qualities improving. Deload weeks built in. Volume and intensity progress every cycle — no plateaus, no guessing.
IS THIS YOU?
- You want to be strong AND look the part — not one or the other
- You're past beginner stage and need a real periodised plan to keep progressing
- You love the heavy work but also want to do curls without apologising for it
- You can commit to 5 sessions a week and 70 minutes per session
WEEK 1. IN DETAIL.
Five sessions across an upper/lower split with a dedicated arm day. Heavy compound first, hypertrophy work second. Every quality, every week.
- Back Squat4 × 5 @ 75%
- Front Squat3 × 8 @ RPE 7
- Walking Lunge3 × 10/side
- Leg Extension4 × 12
- Standing Calf Raise4 × 15
- Bench Press4 × 5 @ 75%
- Incline DB Press3 × 10
- Chest-Supported Row4 × 10
- Lateral Raise4 × 15
- Tricep Pushdown4 × 12
- Deadlift4 × 4 @ 80%
- Romanian Deadlift3 × 8
- Bulgarian Split Squat3 × 10/side
- Hamstring Curl4 × 12
- Hanging Leg Raise3 × 12
- Overhead Press4 × 5 @ 75%
- Weighted Pull-up4 × 6
- DB Bench Press3 × 10
- Cable Row4 × 12
- Face Pull4 × 15
- Close-Grip Bench4 × 8
- Barbell Curl4 × 10
- Skullcrusher3 × 12
- Hammer Curl3 × 12
- Lateral + Rear Delt Combo4 × 12 each
All 52 weeks are built, progressed, and delivered inside the app. Start any Monday.
WHAT YOU NEED.
Powerbuilding is a barbell programme first. A standard commercial gym will have everything you need.
BUILT BY A PROFESSIONAL.
CONALL McELHOLM
Powerbuilding applies the periodisation principles used at professional level — heavy strength backed by structured hypertrophy work — to give you the size and the strength most lifters chase but few programmes deliver together. 15+ years across elite sport. MSc in Strength & Conditioning Science. Currently completing a PhD at St Mary's University.
BEFORE YOU START.
START POWERBUILDING.
TODAY.
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