powerbuilding for young dudes

Let's face it. Oldtimers like me (I am 46 when writing this post) usually want to be strong, fit and lean. Or they want a sport-specific strength training. But young dudes? Hey, they want to be strong and jacked. Well, it is actually quite simple. You combine a time-tested strength training of multiple sets and low reps with bodybuilding hypertrophy training typically with higher reps and medium weights. It gives the lifter a variety of both worlds, big compund lifts and isolation movements for the bodybuilding exercises. 

The variations are endless and you should never get bored. The big compound lifts are progressed in the block periodisation pattern while the assistance exercises can be done to 1-2 reps shy of failure with perfect form and medium-heavy weights. I would still not do the typical 1x week main lift as the frequency is too low, I would do the main lifts twice a week, once in the strength pattern and once in the assitance pattern, possibly a variation of the big lift (safety squat bar for squat, RDL for deadlift, OHP for bench press, etc.)

You could progress the big lifts as follows:

week 1: 5x5 @ 65%

week 2: 4x5 (4 sets of 5) @ 70%

week 3: 4x4 @ 75%

week 4: 5x3 @ 80%

week 5: 4x2 @ 85%

deload on week 6 and start over

Example of the 1st powerbuilding week might look like:

Monday:

squat 5x5 @ 65%

behind the neck press 3 sets of 8

Bulgarian split squats 3x6

lying leg curl 4x5

hanging leg raises 3x12

Wednesday:

bench press 5x5 @ 65%

RDL 3x6

triceps pushdowns 6x10

DB rows 3x12

hammer curl 4x6

Friday:

deadlift 5x5 @ 65%

SSB squat 3x6

DB bench press 4x8

hypers 5x5

face pulls 3x12

This should build tons of strength AND muscle.