Powerbuilding Programme

Powerbuilding Programme — Build Muscle. Build Strength. Build a Stronger You.

This is the foundational programme Charlie used to build both his physique and his strength.
If you want to grow muscle and get stronger on the main compound lifts, this is the system for you.

This gives you access to 35 weeks of training.

Using a proven phasic approach and smart volume cycling, this programme takes you from high-volume hypertrophy work all the way into a high-intensity peak — pushing your limits and testing your true strength by the end of the block.

Over 13 weeks, you’ll build size, improve technique, and increase raw strength.
In Week 12, you’ll test your 3-Rep Max, and in Week 13, you’ll test your 1-Rep Max — giving you a clear measure of progress.

What’s Inside

Beginner – 3 Days/Week

Upper · Lower · Upper / Lower · Upper · Lower
A simple and effective structure to learn the basics, build confidence, and develop solid training habits. (No barbell or compound lifts)

Intermediate – 4 Days/Week

Upper · Lower · Upper · Lower
More frequency and more volume — the sweet spot for building size and strength at the same time. (Barbell and Compound Lifts Included but less volume and intensity)

Advanced – 5 Days/Week

Push · Pull · Legs · Upper · Lower
High-frequency training is designed for lifters who want to push strength and muscle growth to the next level.

All three levels follow the same science-backed progression Charlie uses in his own powerbuilding phases — balancing volume, intensity, recovery, and performance.

The 13-Week Structure (3 Phases)

Phase 1 – Hypertrophy

Build the base.
This phase focuses on higher reps, more volume, and advanced techniques to expand your work capacity.
You’ll build muscle, improve endurance, and prepare your body for the strength phases to come.

Phase 2 – Strength

Increase your maximum strength.
Compound lifts become the focus as reps drop into the 3–5 range.
Throughout the phase, you’ll work toward testing your 5-Rep Max, while accessory movements continue to build muscle using bodybuilding-style training.

Phase 3 – Peak

The most demanding block.
This phase uses High Intensity Training (HIT) — 2 sets per exercise, one heavy top set and one back-off set, both pushed to true failure.
Volume drops so intensity can rise, preparing you for your 3RM and 1RM testing weeks.

Tested & Proven

Every phase, progression, and training block has been personally run, refined, and used by Charlie over the years. This is real powerbuilding — not random workouts stitched together.