At the gym, with a barbell
Barbell Powerbuilding
Barbell bench, squat and deadlift for strength, with dumbbell work to build muscle around them.
- Length
- 12 weeks
- Frequency
- 4 days a week
- Sessions
- 50 minutes (40 to 60)
- Phases
- 3
Free to download. Eligible new subscribers get 14 days free, then $89.99 a year or $14.99 a month.
The short version
Barbell Powerbuilding is a 12-week, four-day upper/lower program for the gym. The barbell bench press, back squat and deadlift drive strength, and dumbbell volume builds muscle around them. Three phases move from technique to volume to strength, with a deload in week 8. Sessions run about 50 minutes.
A good fit if
You train at a gym with a barbell and a rack, you know the main lifts, and you want to see the numbers on the bar go up.
Look elsewhere if
You are new to lifting, or you train with dumbbells only. Start with Fundamentals or the 3-Day Full-Body.
How it's built
- Phase 1 · Weeks 1 to 4
Technique
Groove the big three. Moderate bar weights, full range, controlled reps.
- Phase 2 · Weeks 5 to 8
Volume
Add weight to the bar when the top of a rep range feels solid. Dumbbell volume keeps climbing too.
- Phase 3 · Weeks 9 to 12
Strength
The heaviest block. Lower reps on the bar with one or two in reserve.
Deloads. Week 8. The same weights with fewer sets.
A typical week
Four sessions a week: bench, squat, press and deadlift days. Miss one and the next session waits for you.
- 01 Bench and Row 50 to 55 min
- 02 Squat Day 50 to 60 min
- 03 Press and Pull 45 min
- 04 Deadlift Day 40 to 45 min
Session times are the app's own estimates, including the guided warm-up and cool-down.
A sample session
Bench and Row
- Barbell Bench Press
- Single-Arm Row
- DB Overhead Press
- Pull-Up
- Overhead Tricep Extension
Measured sets the weight and reps for every set from your starting weights, then adjusts them from what you lift and how many reps you had left. The movements change to fit your equipment.
Gym, home or bodyweight
Written around A barbell and plates, a squat rack and a bench, plus dumbbells and a pull-up bar.
Gym
Runs as written. Barbell lifts move in 5 lb steps from a 45 lb bar.
Home
No barbell at home? Measured swaps the barbell lifts for dumbbell versions that work the same muscles, and Today says so before you start.
Bodyweight
Each lift is swapped for a bodyweight or band version for the same muscles. Useful for a week away, though the bar is the point of this program.
Why run it in Measured
You could follow a program from a PDF. Here is what changes when the app runs it.
How to start
- Download Measured and answer a few setup questions: your experience, your goal, your days, your time and where you train.
- See what it suggests. Setup recommends up to three programs that fit, with one marked as its pick. Take it, or choose Barbell Powerbuilding from the full library.
- Set your starting weights, or tell it to start you light. Then start your subscription (14 days free for eligible new subscribers) and your first session is ready.
Questions
How does the bar weight go up?
When you reach the top of the rep range with reps to spare, Measured adds 5 lb and brings the reps back to the bottom of the range. If a session is harder than planned, it holds the weight.
What if my gym is busy?
Swap any exercise for an alternative from the swap sheet. The swap carries forward to future sessions until you swap back.
Can I run it at home?
You can, though it is built around a barbell. Without one, Measured uses dumbbell versions of the barbell lifts.