Upper/Lower 4 day Novice Powerbuilding

• 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.

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Week 1

Week 2

Week 3

Week 4

Squat (Paused ATG)

Romanian Deadlift (Barbell)

Leg Curl

Face Pull

Bicep Curl (Barbell)

Hanging Leg Raise

Lower body A

Leg Extension

Seated Row (Cable)

Incline Curl (Dumbbell)

Standing Calf Raise

Lower Body B

Lower Body A

High Bar Squat (Barbell)

Bench Press (Paused)

Pull-Up (Weighted)

Dip (Weighted)

Seated Shoulder Press (Dumbbell)

Single Arm Overhead Tricep Extension (Cable)

Back Extension

Upper Body A

Overhead Press (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Lateral Raise (Dumbbell)

Tricep Pushdown (Cable)

Upper Body B

Upper body B

Bench Press (Barbell)

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