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Upper/Lower 4 day Novice Powerbuilding
by Taukas M.
20 athletes joined
Program Description
• The purpose of my powerbuilding program is to optimize muscle growth and strength development. Through a balanced combination of compound exercises for overall strength and isolation movements for targeted muscle hypertrophy, this program aims to create a well-rounded and aesthetically pleasing physique. The incorporation of progressive overload ensures continuous adaptation and improvement, fostering both functional strength and muscular definition. • Recalculate your 1RM every time you squat, bench, OHP to make your workouts harder and more effective, since you are a Novice, you are going to gain strengh very fast. • You can change the rep ranges that are suited well for you and change the exercises with their alternatives, you can also add deadlifts, if you want to, since there is none in this program apart from RDLs. • You can do this program for a minimum of 12 weeks, or longer, as long as you see progress. • This program is suited best for Begginers and Novices. • You will get to test your Squat and Bench 1RM at the 4th week. There will be warmup sets with 1RM percentages and reps.
Program Overview
Level
Novice, Beginner, Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Feb 04, 2024 04:15
Last Edited
Jun 19, 2024 11:16
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Week 1
1 / 4 Weeks
Day 2
1
Squat (Paused ATG)
6 Sets
6 Reps
75%
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
@7-8
3
Leg Curl
3 Sets
12-20 Reps
@7-8
4
Face Pull
2 Sets
12-20 Reps
@7-8
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@7-8
6
Hanging Leg Raise
2 Sets
12-20 Reps
@7-8
Day 4
1
Squat (Paused ATG)
1 Set
3 Sets
8-8 Reps
5-6 Reps
79%
79%
2
Leg Extension
3 Sets
12-20 Reps
@7-8
3
Seated Row (Cable)
2 Sets
8-15 Reps
@7-8
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7-8
5
Standing Calf Raise
3 Sets
12-20 Reps
@7-8
Day 1
1
Bench Press (Paused)
4 Sets
2 Sets
5 Reps
3 Reps
80%
85%
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@7-8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
5
Single Arm Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
@7-8
6
Back Extension
2 Sets
12-20 Reps
@7-8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
6 Reps
8 Reps
8 Reps
58%
67%
75%
67%
58%
2
Seated Row (Cable)
3 Sets
8-12 Reps
@7-8
3
Bench Press (Close Grip)
1 Set
3 Sets
12-12 Reps
8-10 Reps
@10-10
@7-8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@7-8
@7-8
@7-8
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@7-8
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@7-8
Day 2
1
Squat (Paused ATG)
5 Sets
5 Reps
80%
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
@8
3
Leg Curl
3 Sets
12-20 Reps
@8
4
Face Pull
2 Sets
12-20 Reps
@8
5
Bicep Curl (Barbell)
3 Sets
10-15 Reps
@8
6
Hanging Leg Raise
2 Sets
12-20 Reps
@8
Day 4
1
Squat (Paused ATG)
1 Set
3 Sets
5-5 Reps
3-4 Reps
86%
86%
2
Leg Extension
3 Sets
15-30 Reps
@8
3
Seated Row (Cable)
2 Sets
8-15 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
5
Standing Calf Raise
3 Sets
15-30 Reps
@8
Day 1
1
Bench Press (Paused)
2 Sets
4 Sets
5 Reps
3 Reps
80%
85%
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Single Arm Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
@8
6
Back Extension
2 Sets
12-20 Reps
@8
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
4 Reps
6 Reps
6 Reps
63%
72%
81%
72%
63%
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Bench Press (Close Grip)
1 Set
4 Sets
10-10 Reps
6-8 Reps
@10
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@8
Day 4
1
Squat (Paused ATG)
1 Set
3 Sets
3-3 Reps
1-2 Reps
91%
91%
2
Leg Extension
3 Sets
15-30 Reps
@8-9
3
Seated Row (Cable)
2 Sets
8-15 Reps
@8-9
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Standing Calf Raise
3 Sets
15-30 Reps
@8-9
Day 2
1
Squat (Paused ATG)
3 Sets
1 Reps
85%
2
Romanian Deadlift (Barbell)
3 Sets
8-15 Reps
@8-9
3
Leg Curl
3 Sets
15-20 Reps
@8-9
4
Face Pull
2 Sets
12-20 Reps
@8-9
5
Bicep Curl (Barbell)
3 Sets
12-20 Reps
@8-9
6
Hanging Leg Raise
2 Sets
12-20 Reps
@8-9
Day 1
1
Bench Press (Paused)
3 Sets
3 Sets
3 Reps
1 Reps
85%
90%
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@8-9
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8-9
5
Single Arm Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
@8-9
6
Back Extension
2 Sets
12-20 Reps
@8-9
Day 3
1
Overhead Press (Barbell)
1 Set
2 Sets
1 Set
1 Set
5 Reps
3 Reps
2 Reps
3 Reps
67%
76%
85%
67%
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8-9
3
Bench Press (Close Grip)
1 Set
5 Sets
8-8 Reps
5-6 Reps
@10-10
@8-9
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@8-9
@8-9
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8-9
6
Tricep Pushdown (Cable)
3 Sets
12-20 Reps
@8-9
Day 2
1
Squat (Paused ATG)
3 Sets
3 Reps
70%
2
Romanian Deadlift (Barbell)
2 Sets
8-15 Reps
@7-8
3
Leg Curl
2 Sets
15-30 Reps
@7-8
4
Face Pull
2 Sets
12-20 Reps
@7-8
5
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@7-8
6
Hanging Leg Raise
2 Sets
12-20 Reps
@7-8
Day 4
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
40%
50%
60%
70%
80%
90%
95%
100%
2
Leg Extension
2 Sets
15-30 Reps
@7-8
3
Seated Row (Cable)
2 Sets
8-15 Reps
@7-8
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@7-8
5
Standing Calf Raise
2 Sets
15-30 Reps
@7-8
Day 1
1
Bench Press (Paused)
5 Sets
3 Reps
70%
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Dip (Weighted)
3 Sets
5-8 Reps
@7-8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7-8
5
Single Arm Overhead Tricep Extension (Cable)
2 Sets
12-20 Reps
@7-8
6
Back Extension
2 Sets
12-20 Reps
@7-8
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
1 Reps
1 Reps
40%
50%
60%
70%
80%
90%
95%
100%
2
Overhead Press (Barbell)
2 Sets
2 Sets
1 Set
5-5 Reps
5-5 Reps
3-5 Reps
36%
45%
54%
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7-8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
@7-8
@7-8
@7-8
5
Lateral Raise (Dumbbell)
2 Sets
12-20 Reps
@7-8
6
Tricep Pushdown (Cable)
2 Sets
12-20 Reps
@7-8