ABOUT THIS EPISODE
We outline a straightforward blueprint for combining powerlifting (squat, bench press, deadlift) with bodybuilding assistance work to drive strength and hypertrophy without overtraining.
WHAT YOU’LL LEARN
How to anchor training around the big barbell lifts while adding purposeful accessory volume
Weekly programming examples for strength days vs. hypertrophy days
When to use barbells, dumbbells, and machines to manage fatigue and target weak links
Recovery, progression, and deload strategies that keep gains moving
KEY TOPICS
Exercise selection: main lifts, variations, and high‑yield accessories
Loading schemes: 3–5 reps for strength, 6–12+ for size with controlled tempo
Facility setup: must‑have rack, bench, barbell, plates, and dumbbells
QUICK ANSWERS
Q: What’s the simplest split for powerbuilding?
A: Run two strength days (squat/bench and deadlift/press focus) and two hypertrophy days that target chest/back and legs/shoulders/arms.
Q: How do I avoid overlap fatigue?
A: Keep strength sessions low‑to‑moderate in total sets, then place higher‑rep assistance 48–72 hours away from the matching movement pattern.
Q: Do machines belong in a powerbuilding plan?
A: Yes—use machines and dumbbells for safer volume on accessories while reserving your heaviest work for the barbell lifts.
SHOP THE EPISODE
Olympic Weightlifting Bar — IRON COMPANY
https://www.ironcompany.com/olympic-weightlifting-bar-20kg-195-000-psi-iron-company-ic-ob-5150?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160
Urethane Olympic Plates with Grips — IRON COMPANY
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160
Urethane Dumbbells — IRON COMPANY
https://www.ironcompany.com/iron-company-urethane-dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160
Elite Lean Garage Rack — IRON COMPANY
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160
Flat–Incline Utility Bench — Proformance Plus
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep160
IRON COMPANY — trusted gym equipment & flooring since 1997
Full episode list & resources:
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Shop Cardio Equipment (treadmills, ellipticals, bikes):
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Government & GSA Buyers (contract & bids):
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RAW Articles & Training Guides:
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