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Escape Novice - Powerbuilding ULPPL
by Xander
3 athletes joined
Program Description
Escape Novice is a high-volume approach to forcing muscle growth and strength gains. Here is what your week will look like: Upper, Lower, Rest, Push, Pull, Legs, Rest Everyday you will have a heavy compound lift and a lighter compound lift. (ex. Heavy Bench & Light OHP on Monday vs Light Bench & Heavy OHP on Thursday) Research has shown that daily undulating periodization programmed in this way is an effective method for getting stronger and building muscle. Escape Novice generally uses a Double Progression scheme (given in the "Notes" area of each applicable exercise) meaning that you may only increase the weight by the SMALLEST increment for each exercise once you have hit the maximum reps in the given rep range across ALL sets. It is recommended that you leave 0-1 RIR until your last set in which you should go "all out". Example: Week 1 Seated Cable Row, 3x10-12 Set 1: 120lbsx11 Set 2: 120lbsx10 Set 3: 120lbsx10 DO NOT RAISE THE WEIGHT! Week 2 Seated Cable Row, 3x10-12 Set 1: 120lbsx12 Set 2: 120lbsx12 Set 3: 120lbsx13 RAISE THE WEIGHT TO 125LBS! Diet and recovery: You are given 2 rest days a week. Consider using these as "active rest days" and incorporate some cardio. Something like C25k, cycling for 30-45 mins, tennis, etc. won't hinder your recovery but will actually increase your workload and give you better gains. In general, recovery should not be an issue as long as your diet and training are in check. You are required to get 7-8 hours of sleep every night and eat in a moderate caloric surplus. I would suggest 10-20% surplus over your TDEE. 0.7g of protein/lb of bodyweight or 1g/lb if you eat plant-based proteins. Consider a multivitamin(with minerals), creatine, and omega 3 supplements. 4 Liters (~1 Gallon) of water a day minimum, at least 1 of those liters should include electrolytes. Deload: At the end of the 8 weeks take this as an opportunity to consider a small deload where you decrease the weight by 25% and focus on technique. This is absolutely not required and only recommended if you feel unmotivated, tired, or stalled out. If you do not feel as though you need it, *don't* force a deload. Keep going.
Program Overview
Level
Novice, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 04, 2024 06:29
Last Edited
May 13, 2024 09:14
down_app
Week 1
1 / 8 Weeks
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets
Day 1
1
Bench Press (Barbell)
3 Sets
2A
Seated Overhead Press (Dumbbell)
3 Sets
2B
Chin-Up (Bodyweight)
3 Sets
3A
Incline Bench Press (Dumbbell)
3 Sets
3B
One Arm Bent Over Row
3 Sets
5A
Overhead Tricep Extension (Cable)
3 Sets
5B
Cable Hammer Curl
3 Sets
Day 2
1
Squat (Barbell)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Squat (Smith Machine)
3 Sets
4
Lateral Raise (Machine)
3 Sets
5
Reverse Pec Deck
3 Sets
6A
Decline Crunch (Weighted)
3 Sets
6B
Alternating Dumbbell Curl
3 Sets
Day 3
1
Overhead Press (Barbell)
3 Sets
2
Bench Press (Barbell)
3 Sets
3
Incline Bench Press (Smith Machine)
3 Sets
4
Tricep Extension (Barbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Tricep Pushdown (Cable)
3 Sets
Day 4
1
Chin-Up (Weighted)
3 Sets
2
T-Bar Row
3 Sets
3
Bicep Curl (Barbell)
3 Sets
4
Standing Pullover (Cable)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
@9
@9
2
Hack Squat
3 Sets
3
Leg Curl
3 Sets
4
Leg Extension
3 Sets
5
Hanging Leg Raise
3 Sets
6
Decline Crunch (Weighted)
3 Sets