How to merge between Powerlifting and Bodybuilding?

 To merge powerlifting and bodybuilding, you can incorporate elements from both training styles. Here's a simple example of a workout routine that combines aspects of both:


*Day 1: Upper Body Powerlifting Emphasis*

1. Bench Press (4 sets x 5 reps)

2. Overhead Press (3 sets x 8 reps)

3. Bent-over Rows (3 sets x 8 reps)

4. Tricep Dips (3 sets x 10 reps)


*Day 2: Lower Body Powerlifting Emphasis*

1. Squats (4 sets x 5 reps)

2. Deadlifts (3 sets x 8 reps)

3. Leg Press (3 sets x 10 reps)

4. Hanging Leg Raises (3 sets x 12 reps)


*Day 3: Hypertrophy/Bodybuilding Focus*

1. Incline Dumbbell Press (4 sets x 10 reps)

2. Cable Flyes (3 sets x 12 reps)

3. Bicep Curls (3 sets x 12 reps)

4. Lateral Raises (3 sets x 15 reps)

5. Skull Crushers (3 sets x 10 reps)


*Day 4: Active Recovery or Rest*


*Day 5: Full Body Strength and Hypertrophy*

1. Front Squats (4 sets x 8 reps)

2. Romanian Deadlifts (3 sets x 10 reps)

3. Pull-ups (3 sets x max reps)

4. Plank Variations (3 sets, hold for 1 minute each)


*Day 6: Hypertrophy/Bodybuilding Focus*

1. Leg Extensions (4 sets x 12 reps)

2. Hamstring Curls (3 sets x 12 reps)

3. Seated Dumbbell Shoulder Press (3 sets x 10 reps)

4. Preacher Curls (3 sets x 12 reps)


*Day 7: Rest*


This example incorporates compound movements for strength and isolation exercises for hypertrophy. Adjust the volume, intensity, and exercises based on your preferences, but ensure a balance between heavy compound lifts and targeted muscle work for aesthetic development. Remember to prioritize recovery and listen to your body.


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