Power Pump Paladin

This is a 3 day a week, full body split program ran on M-W-F or T-TH-S. The days don't matter, the main thing is having at least a day of rest in between workouts. The program is written to crescendo to a work capacity you might be ready for on week 1, but by the end you will have a taste of being in deep waters.

Aim for at least .8g of protein per lb of bodyweight. 1G per lb of bodyweight is ideal, but .8g is the bare minimum.

To find your maintenance calories, multiply your bodyweight by 15. This won't be 100% accurate, but its in the ballpark. I suggest adding 200-400 extra calories per day if you'd like to put on weight/mass/bulk. Embrace getting a little fluffy, but don't overdo it and end up looking sloppy. Understand if you embrace the bulk, you will likely have to cut once this program is over, depending on your satisfaction or dissatisfaction with your physique.

The beautiful part about this, is say you are a starting weight of 150. Over the course of a year you put on 30 lbs. 15lbs muscle, 15lbs fat.
You would only need to get down to 165lbs to be a similar bodyfat that you were when you started at 150, but now you have more muscle, so the skinny fat look will likely be no more. And if you decided to cut all the way down to 150 again you would look pretty cut/jacked with an added 15lbs of muscle to your frame. Just imagine a 1 lb. Ribeye. Now imagine 15 of those added to your frame.

Slower bulks will result in smaller cuts, and if you are gaining 1lb per week you're bulking too hard

This is your excuse to enjoy food but just keep yourself accountable.

Prioritize sleep the best you can.
Daily dose of 5G of creatine will do you well.

Movements will show progression schemes in the notes
Stay consistent and trust the process.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Set the mood for the week with this workout. They get more challenging thru the week

High Bar Squat (Barbell)

Bench Press (Close Grip)

Chest Supported Row (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Bicep Curl (Barbell)

Hanging Leg Raise

Today will be a moderate challenge.
Optional leg movements included
Remember Friday WILL be tough

Overhead Press (Barbell)

Deadlift (Barbell)

Bench Press (Dumbbell)

Hamstring Curl

Leg Extension

Decline Sit Up (Bodyweight)

Today's workout has some optional movements in notes. Today will challenge you. Optional is OPTIONAL

0 reviews for Power Pump Paladin