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    BEGINNER POWERBUILDING PROGRAM - by Magnus Bulkan

    Uploaded by

    Leafas
    This 3 day per week full body workout program is designed for beginners to build both size and strength. Each workout focuses on different goals, with Day 1 targeting general strength with lower reps, Day 2 varying exercises to prevent imbalances, and Day 3 emphasizing hypertrophy with higher reps. The program combines powerlifting and bodybuilding techniques for well-rounded gains. Workouts are estimated to take 90 minutes and should initially focus on proper form before progressively overloading weight over a period of 2-6 months.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    BEGINNER POWERBUILDING PROGRAM - by Magnus Bulkan

    Uploaded by

    Leafas
    227 views3 pages
    This 3 day per week full body workout program is designed for beginners to build both size and strength. Each workout focuses on different goals, with Day 1 targeting general strength with lower reps, Day 2 varying exercises to prevent imbalances, and Day 3 emphasizing hypertrophy with higher reps. The program combines powerlifting and bodybuilding techniques for well-rounded gains. Workouts are estimated to take 90 minutes and should initially focus on proper form before progressively overloading weight over a period of 2-6 months.

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    BEGINNER POWERBUILDING PROGRAM _ by Magnus Bulkan

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    This 3 day per week full body workout program is designed for beginners to build both size and strength. Each workout focuses on different goals, with Day 1 targeting general strength with lower reps, Day 2 varying exercises to prevent imbalances, and Day 3 emphasizing hypertrophy with higher reps. The program combines powerlifting and bodybuilding techniques for well-rounded gains. Workouts are estimated to take 90 minutes and should initially focus on proper form before progressively overloading weight over a period of 2-6 months.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    227 views3 pages

    BEGINNER POWERBUILDING PROGRAM - by Magnus Bulkan

    Uploaded by

    Leafas
    This 3 day per week full body workout program is designed for beginners to build both size and strength. Each workout focuses on different goals, with Day 1 targeting general strength with lower reps, Day 2 varying exercises to prevent imbalances, and Day 3 emphasizing hypertrophy with higher reps. The program combines powerlifting and bodybuilding techniques for well-rounded gains. Workouts are estimated to take 90 minutes and should initially focus on proper form before progressively overloading weight over a period of 2-6 months.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    *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 by Magnus Bulkan

    MONDAY ( FULLBODY #1 ) SETS REPS RPE REST(min) TIPS/CUES

    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 REPS RPE REST(min) TIPS/CUES

    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

    *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

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