*WARNING* THIS ISNT ANY MAGICAL BULLSHIT. THIS IS SIMPLY A SCIENCED BASED PROGRAM THAT WORKS Program is at page 3* Description A beginner workout routine for those who want to add both size and strength. You are a beginner if you have been training for less than two years and/or is no longer able to increase the weight weekly on compound exercises. On this program you train 3 days a week, and the muscle frequency is also 3 times a week. Why you should use this program Even though this program only has you in the gym three days a week, you still get amazing results and arguably better than a beginner program with more training days a week. This is because you get the same amount of volume with a fullbody program, but you will have more rest days resulting in better recovery thus will decrease the likelihood of stalling and getting overtrained. Science has shown that training a muscle group three times a week is better than only training every muscle once a week (when volume is matched) in terms of strength and hypertrophy. This program is combining powerlifting and bodybuilding by having different days for different goals. Day 1 will be lower reps for general strength. Day 2 has a broader variety of exercise selection to prevent injuries, weak points and muscle imbalances. Day 3 will include higher reps for hypertrophy. The program also has DUP (daily unilinear periodization) for its periodization method. (all of the days will build muscle and strength, but certain days has certain priorities) How long should you run this program? It is very individual when it comes to how long you should run the program since a lot of individual factors need to be taken into consideration such as previous training experience. However somewhere between 2-6 months would be an estimate for most people. Example on how to run the program Monday – WORKOUT 1 Tuesday - REST Wednesday – WORKOUT 2 Thursday - REST Friday – WORKOUT 3 Saturday -REST Sunday – REST *repeat 1 Progression scheme If you are a beginner to lifting, don’t focus on progressive overload. Use the first 4 weeks to practise and master the technique on all of the exercises. Good technique will allow you to become stronger and bigger in the long run. It will also reduce injury risks greatly. If you know the technique and you are comfortable with the exercise you can start progressing in weight. When it comes to compound movements (exercises that uses more than one joint, such as the squat, bench and deadlift), add 5lbs/2.5kg every week. On isolation exercises, add 2lbs/1kg whenever you feel comfortable with the current amount of weight. If you are no longer able to add 5 lbs/2.5kg to compound movements, reduce the weight by 10% and start over. If that doesn’t work, you either need a deload week or you are starting to become an intermediate which inquires you to start on a more advanced program. A deload week is a week where you divide the amount of weight (and in some cases the volume) by half on all exercises for a week. It is important to have deload weeks to avoid plateaus and overtraining. How to maximize the benefits of the program outside of the gym You need to get a good amount of sleep and eat enough if you want the best results from this program. Aim for 8 hours of sleep every day. 7 will be fine, but I don’t recommend any less than 6 hours. When it comes to the food you should eat in a calorie surplus. I would recommend doing a lean bulk so that you gain mostly muscle. Eat in a 200-300 calorie surplus. Workout duration It will take approximately 90 minutes to perform a single training session. Definitions RPE SCALE: RPE is short for "Rate of perceived Exertion". It is a scale from 1-10 and we use it to determine how hard a set is going to be. An rpe of 9 means that you leave 1 rep in reserve. An rpe of 8 means that you leave 2 reps in reserve. An rpe of 7 means that you leave 3 reps in reserve and so on. It is important for a beginner to use the RPE scale because the program will give you different results depending on how much relative intensity you train with. SUPERSET: Superset is when you do two exercises back to back with no rest time between them. You rest as usual after you have performed the two sets. If you have any more questions, feel free to contact me on Instagram @MagnusBulkan (I suggest contacting me if you would like to change reps, exercises or volume on the program) 2 POWERBUILDING BEGINNER PROGRAM REPS RPE REST(min) by Magnus Bulkan MONDAY ( FULLBODY #1 ) SETS Squat 3 5 8 3 Knees travel outwards alligned with feet Pause Bench Press 4 5 8 3 Pause for 1-2 seconds at the chest Deadlift 3 5 7 3 Keep back straight & dont let hips shoot up Pull-ups / Lat Pulldown 3 8 8 2-3 Controll the eccentric Standing Dumbbell Shoulder Press 2 10 9 2-3 Brace core & elbows slightly tucked Standing Calf Raises 3 18 9 1-2 Full stretch & pause at the bottom WEDNESDAY ( FULLBODY #2 ) SETS Bulgarian Split Squat 3 10 8 3 Controll the eccentric Low Incline Dumbbell Press 3 10 8 3 Use a 15 or 30 degree bench angle Barbell Row 4 10 8 3 Dont cheat by using leg drive. Keep strict form Laying dumbbell Tricep Extension 3 12 9 2-3 Full stretch & keep elbows locked Facepull 3 15 9 2-3 Pause at the flexed position for 1 second Hamstring Curl 3 12 9 2-3 Controll the eccentric Cable Crunch 3 20 9 1-2 Full stretch & crunch towards your body REPS RPE REST(min) TIPS/CUES TIPS/CUES *green box means you can superset the exercises if you´d like* FRIDAY ( FULLBODY #3 ) SETS REPS RPE REST(min) TIPS/CUES Squat 3 10 8 3 Knees travel outwards alligned with feet Overhead Press 3 5 8 3 Squezze butt & brace core Romanian Deadlift 3 10 8 3 Knees slightly bent & back straight Dumbbell Row 3 12 8 2-3 Elbows tucked and dont use momentum Bench Press 3 10 8 3 Retract your scapula & elbows slightly tucked Seated Incline Bicep Curl 4 12 9 2-3 Full stretch & keep elbows locked Seated Calf Raises 4 12 9 1-2 Full stretch & pause at the bottom Palloff Press 3 12 8 1-2 Dont engage your arms. Use them as hooks