BEGINNER'S
POWERBUILDING
PROGRAM
VOLUME 1
THE BARBELL BEAR
About Bubs:
I am a certified strength and conditioning coach, and have
been coaching and training clients since 2015.
Masters of Science in Biomedical Science 2022
Thank you for downloading my program!
You can find my content on YouTube, Twitch, IG, TikTok.
YouTube: youtube.com/BubbarooTV
Twitch: twitch.tv/BubbarooTV
Instagram: @bubbarooTV
TikTok: @bubbarooTV
POWERBUILDING Powerbuilding is a combination of powerlifting and
bodybuilding. It is a great way for beginners to begin their
fitness journey by focusing on building muscular strength
and hypertrophy.
PURPOSE The purpose of this program is to give you the head start
you need in your fitness journey. By completing this
program, you will learn the necessary skills that will take
your training to the next level.
PROGRAM This is a four week upper/lower split. The program can be
run for additional eight weeks. You will be able to utilize
this program multiple times until your results begin to
plateau.
PROGRESSION Each training session you will be starting with a barbell
compound. This compound movement should be
performed at the same weight for every set.
For example:
Week 1 Bench Press 5x5 @ 135lbs
The following week you will attempt the same weight, but
increase your rep count by 1.
For example:
Week 2 Bench Press 5x6 @ 135lbs
Once you have completed this program once, add
additional weight and start again from Week 1.
NUTRITION Maintain proper balanced nutrition throughout the
program. I recommend a minimum of 1 gram of protein per
pound of bodyweight. The rest of your calories can be
obtained from a carbohydrate and fat split of your
choosing.
REST Overtraining is a serious issue. If you feel that this program
is too difficult, please make sure to cut 1 set per exercise.
Symptoms of overtraining are:
- inability to sleep
- fatigue
- moodiness
- decreased motivation
- irritability
WEEK 1
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B E N CH PRESS 5 5 3 M I NUTES
INCL I N E D UMBBELL PRESS 4 8 1.5 M INUTES
U P R IGHT ROW 3 15 2 M I NUTES
L A T PULLDOWN 4 8 1.5 M INUTES
D U M BBELL ROW 3 15 2 M I NUTES
TRICEPS PUSHDOWN 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
S Q U AT 5 5 3 M I NUTES
REVERSE LUNGE 4 8 1.5 M INUTES
L E G EXTENSIO N 3 15 2 M I NUTES
P R O NE LEG CU R L 4 8 1.5 M INUTES
DUMBBELL DEADLIFT 3 15 2 M I NUTES
STANDING CALF RAISE 4 12 1.5 M INUTES
WEEK 1
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B A R BELL ROW 5 5 3 M I NUTES
INCL I N E B ARBELL PRESS 4 8 1.5 M INUTES
M A C HINE ROW 3 15 2 M I NUTES
L A T PULLDOWN 4 8 1.5 M INUTES
DUMB B E L L SHOULD ER PRESS 3 15 2 M I NUTES
TRICEPS PUSHDOWN 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
D E A DLIFT 5 5 3 M I NUTES
GOBLET SQUAT 4 8 1.5 M INUTES
L E G PRESS 3 15 2 M I NUTES
P R O NE LEG CU R L 4 8 1.5 M INUTES
WALKING LUNGE 3 15 2 M I NUTES
SEATED CALF RAISE 4 12 1.5 M INUTES
WEEK 2
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B E N CH PRESS 5 6 3 M I NUTES
DUMB B E L L INCLINE PRESS 4 12 1.5 M INUTES
C A B LE PEC FLY 4 15 2 M I NUTES
B A R BELL ROW 4 8 1.5 M INUTES
LAT PULLDOWN 3 15 2 M I NUTES
DUMBBELL CURLS 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
S Q U AT 5 6 3 M I NUTES
TEMPO LEG PRESS 3 12 1.5 M INUTES
DUMB B E L L REVERS E LUNGE 3 15 2 M I NUTES
L E G EXTENSIO N S 3 15 1.5 M INUTES
LEG CURLS 3 15 2 M I NUTES
SEATED CALF RAISE 4 12 1.5 M INUTES
WEEK 2
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B A R BELL ROW 5 6 3 M I NUTES
DUMBBELL ROW 4 12 1.5 M INUTES
REVERSE PEC DECK 4 15 2 M I NUTES
F A C E PULL 3 20 1.5 M INUTES
INCLINE BENCH PRESS 4 8 2 M I NUTES
DUMB B E L L LATERA L RAISE 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
D E A DLIFT 5 6 3 M I NUTES
HIP THRUSTS 4 12 1.5 M INUTES
FRONT SQUAT 4 8 2 M I NUTES
L E G EXTENSIO N S 3 15 1.5 M INUTES
SPLIT SQUATS 3 10 2 M I NUTES
SEATED CALF RAISE 4 12 1.5 M INUTES
WEEK 3
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B E N CH PRESS 5 7 3 M I NUTES
DUMB B E L L INCLINE PRESS 4 12 1.5 M INUTES
PEC DECK 4 15 2 M I NUTES
L A T PULLDOWN 3 20 1.5 M INUTES
BARBELL CURL 4 8 2 M I NUTES
DUMB B E L L SHOULD ER PRESS 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
S Q U AT 5 7 3 M I NUTES
LEG PRESS 4 12 1.5 M INUTES
SPLIT SQUAT 4 8 2 M I NUTES
L E G EXTENSIO N S 3 15 1.5 M INUTES
P R O NE LEG CU R L 3 10 2 M I NUTES
CALF RAISE 4 12 1.5 M INUTES
WEEK 3
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B A R BELL ROW 5 7 3 M I NUTES
T - B A R ROW 4 12 1.5 M INUTES
PEC DECK 4 15 2 M I NUTES
REVERSE PEC DECK 4 15 1.5 M INUTES
DUMB B E L L LATERA L RAISE 4 8 2 M I NUTES
DUMB B E L L CURLS 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
D E A DLIFT 5 7 3 M I NUTES
DUMBBELL DEADLIFT 4 12 1.5 M INUTES
HIP THRUST 4 8 2 M I NUTES
L E G EXTENSIO N S 3 15 1.5 M INUTES
G O B LET SQUAT 3 10 2 M I NUTES
SEATED CALF RAISE 4 12 1.5 M INUTES
WEEK 4
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B E N CH PRESS 4 8 3 M I NUTES
DUMBBELL ROW 4 12 1.5 M INUTES
REVERSE PEC DECK 4 15 2 M I NUTES
F A C E PULL 3 20 1.5 M INUTES
INCLINE BENCH PRESS 4 8 2 M I NUTES
DUMB B E L L LATERA L RAISE 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
S Q U AT 4 8 3 M I NUTES
HIP THRUSTS 4 12 1.5 M INUTES
FRONT SQUAT 4 8 2 M I NUTES
L E G EXTENSIO N S 3 15 1.5 M INUTES
SPLIT SQUATS 3 10 2 M I NUTES
SEATED CALF RAISE 4 12 1.5 M INUTES
WEEK 4
UPPER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
B A R BELL ROW 4 8 3 M I NUTES
DUMBBELL ROW 4 12 1.5 M INUTES
REVERSE PEC DECK 4 15 2 M I NUTES
F A C E PULL 3 20 1.5 M INUTES
INCLINE BENCH PRESS 4 8 2 M I NUTES
DUMB B E L L LATERA L RAISE 4 12 1.5 M INUTES
LOWER BODY:
E X E RCISE SETS R E P ETITIONS R E S T TIME
D E A DLIFT 4 8 3 M I NUTES
HIP THRUSTS 4 12 1.5 M INUTES
FRONT SQUAT 4 8 2 M I NUTES
L E G EXTENSIO N S 3 15 1.5 M INUTES
SPLIT SQUATS 3 10 2 M I NUTES
STANDING CALF RAISE 4 12 1.5 M INUTES
