The Fit Apprentice Powerbuilding Program PDF
Sheet1
The Fit Apprentice Powerbuilding Program PDF from HashiMashi.com
From the Post:
Powerbuilding Program for Beginners: Get Big AND Strong
4 Day Split with Sunday Off
*Monday*
Workout 1
*Tuesday*
Workout 2
*Wednesday*
Rest day
*Thursday*
*Friday*
Workout 3
Rest day
*Reps*
*Recovery*
*Workout 1*
*Saturday*
Workout 4
Week 1
*Exercise*
*Sets*
*1*
Squats
5
5 2-3 minutes
*2*
Romanian deadlifts
4
6 90 seconds
*3*
Leg extensions
3
8 90 seconds
*4*
Lunges
3 10 per leg
*5*
Seated calf raises
3
12 60 seconds
*6*
Cable crunches
3
12 60 seconds
*Sunday*
Rest day
Week 2
Weights Used Per Exercise Weights Used
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
Weights
60 seconds
*Workout 2*
*Exercise*
*Sets*
*Reps*
*Recovery*
*1*
Bench press
5
5 2-3 minutes
*2*
Seated rows
3
10 60 seconds
*3*
Incline dumbbell press
4
8 90 seconds
*4*
Single-arm rows
3
10 60 seconds
*5*
EZ bar skull crushers
4
8 90 seconds
*6*
EZ bar biceps curls
4
8 90 seconds
*Workout 3*
*Exercise*
*Sets*
*Reps*
*Recovery*
*1*
Deadlifts
5
5 2-3 minutes
*2*
Front squats
4
6 90 seconds
*3*
Leg curls
3
8 90 seconds
*4*
Bulgarian split squats
3 10 per leg
*5*
Standing calf raises
3
12 60 seconds
*6*
Ab wheel rollouts
3
12 60 seconds
60 seconds
*Workout 4*
*Exercise*
*Sets*
*Reps*
*Recovery*
*1*
Barbell overhead presses
5 5 Reps
*2*
Pull-ups
4
8 90 seconds
2-3 minutes
*3*
Dumbbell side raises
3
12 60 seconds
*4*
Lat pulldowns
3
12 60 seconds
*5*
Dips
3
8 90 seconds
*6*
Dumbbell curls
3
8 90 seconds
ALTERNATIVE SPLIT DAY OPTIONS
4 Day Split with the Weekend Off
*Monday*
Workout 1
*Tuesday*
Workout 2
*Wednesday*
Rest day
*Thursday*
Workout 3
*Friday*
Workout 4
*Saturday*
Rest day
*Sunday*
Rest day
4 Day Split with Saturday Off
*Monday*
Workout 1
*Tuesday*
Workout 2
*Wednesday*
Rest day
*Thursday*
Workout 3
*Friday*
Rest day
*Saturday*
Workout 4
*Sunday*
Rest day
1
The Fit Apprentice Powerbuilding Program PDF
Sheet1
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