Balanced Powerbuilding Program for Strength and Hypertrophy

Hello! I'm Oh Haram, a natural bodybuilder and trainer running Fitness 247.

When building your body, progressive overload is essential. However, many people become fixated on the term "progressive overload" and end up obsessing over weights. This can lead to injuries and a lack of hypertrophy or balance compared to the increased weights.

To solve this issue, I pondered whether it was possible to achieve both hypertrophy and strength from a bodybuilding perspective. By combining the strengths of Y3T and linear periodization strength training programs, I created a powerbuilding program that achieves both strength and hypertrophy.

Recommended for:

• Those who don't want to focus solely on either strength or hypertrophy
• Those who want to balance growth in both hypertrophy and performance

12-Week Curriculum

Weeks 1-4

• 70-75% intensity / 10-12 reps
• Week 1 - Recovery and form practice
• Week 2 - Weight and intensity adaptation
• Week 3 - Max weight and intensity
• Week 4 - Weight and intensity progression

Weeks 5-8

• 80-85% intensity / 6-8 reps
• Week 5 - Recovery and form practice
• Week 6 - Weight and intensity adaptation
• Week 7 - Max weight and intensity
• Week 8 - Weight and intensity progression

Weeks 9-12

• 90-93% intensity / 3-5 reps
• Week 9 - Recovery and form practice
• Week 10 - Weight and intensity adaptation
• Week 11 - Max weight and intensity
• Week 12 - Weight and intensity progression

4-Day Workout Routine

• Monday: Lower Body Posterior
• Tuesday: Push - Chest Focus (Chest, Shoulders, Triceps)
• Wednesday: Pull - Horizontal (Back, Rear Shoulders)
• Thursday: Lower Body Anterior
• Friday: Push - Shoulder Focus (Chest, Shoulders, Triceps)
• Saturday: Pull - Vertical (Back, Rear Shoulders)
• Sunday: Rest

Coach Experience

Awards

• ICN Korea World Championship Bodybuilding Grand Prix
• ICN Korea World Championship Classic Physique Grand Prix
• NPC Natural Bodybuilding Grand Prix and more

Qualifications

• Level 2 Sports Instructor (Bodybuilding)
• Fitnance Certificate 3 (Australian International Trainer Qualification)
• Fitnance Certificate 4 (Australian International Personal Trainer Qualification)
• KAOSA Sports Nutrition Trainer