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4 Day Novice Powerbuilder

This document outlines a 4 day training split with exercises assigned to each day. Day 1 focuses on bench press and variations, along with lat pulldowns, tricep extensions, lateral raises, and hammer curls. Day 2 centers around deadlifts, rows, squats, hamstring curls, and bicep curls. Day 3 includes overhead press, pull ups, dips/pushups, upright rows, tricep extensions, bicep curls, chest flies, and reverse flies. Day 4 concentrates on barbell squats, leg presses, calf presses, RDLs, rows, leg extensions, and bicep curls. Progression is outlined for most exercises with an

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232 views16 pages

4 Day Novice Powerbuilder

This document outlines a 4 day training split with exercises assigned to each day. Day 1 focuses on bench press and variations, along with lat pulldowns, tricep extensions, lateral raises, and hammer curls. Day 2 centers around deadlifts, rows, squats, hamstring curls, and bicep curls. Day 3 includes overhead press, pull ups, dips/pushups, upright rows, tricep extensions, bicep curls, chest flies, and reverse flies. Day 4 concentrates on barbell squats, leg presses, calf presses, RDLs, rows, leg extensions, and bicep curls. Progression is outlined for most exercises with an

Uploaded by

paco
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Volume Notes

D # Exercise
Sets x Reps %
1. Bench day Start with 60% of your 1RM, add 5lbs each session, perform an AMRAP on the last
1 Bench Press 3 x 5+ 60%
set
2 Bench Press Variation 3 x 6-10 start with 3x10, stall, go to 3x8, stall 3x6, restart with 3x10 or change variations
3a Lat. Pulldown (Supinated-grip)
4 x 8-12
3b Tricep Extension
4a Lateral Raises Use an intensity technique such as drop sets or myoreps
2 x 12-20
4b Hammer Curls
2. Deadlift 1 x 5RM Go to technical failure, if form falters even the slightest bit, stop the set
1 Deadlift
3x3 80% 5RM OPTIONAL EXERCISE: Use 80% of the weight used in your top set
2 BB Row or Pendlay Row 3 x 10 Use a light weight, do not add weight unless you can perfrom 3x10
3 Machine Squat or Leg Press Use an intensity technique such as drop sets or myoreps
2 x 10-15
4 Hamstring Curls
5 Bicep Curls 2 x 6-8 Bias toward BB Curl Variations
5a Leg Raise x AMRAP
3. OHP 1 Overhead Press 3 x 6-10 Progression: 3x10, add weight, stall, 3x8, add weight, stall, 3x6, add weight, restart
2a Pull Ups Stop the set when rep speed slows
3 x AMRAP
2b Dips/Push Ups Perform Parallel Bar dips and then push ups, if you cannot do dips, just do push ups
3a Upright Row Use an intensification technique such as myoreps or drop set
3b Tricep Extension 2 x 8-12
3c Bicep Curl Bias toward cable or DB curls
4a Chest Fly Use an intensification technique such as myoreps or drop set
2 x 8-12
4b Reverse Fly
4. Squat Start with 60% of your 1RM, add 5lbs each session, perform an AMRAP on the last
1 BB Squat 3 x 5+ 60% 1RM
set
2a Leg Press OR Machine Squat 3 x 6-10
2b Calf Press x 12-20
3a BB RDL 2 x 8-12
3b/4 BB Row x 6-10
4/5 Leg Extensions
2 x 10-15
5/6 Bicep Curls Bias toward BB variation

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