Powerbuilding program for beginners 4 Day Split | 45 - 60 minutes per workout | 12 - 16 week 3 Big Day for 3 Big lifts 1. Squat 2. Benchpress 3. Deadlift You should aim to get stronger and stronger in this 3 exercise There is an upper body hypertrophy day focus where you don't train any spesific of strength movement but you train for maximal pump / hypertrophy work, but on the other hand, there is no day for lower body hypertrophy focus, you train hypertrophy for your legs during 2 big day of Squat and Deadlift Wednesday is a total Rest Day, but you can take a light Cardio + Abs on it Even though you're in a bulking phase, you definetly can add light cardio without being afraid to losing your gains Cardio is good for blood circulation and to facilitate metabolism, and keep healthy too You can switch exercise but not the 3 big lifts, either way you can switch Conventional Deadlift with Sumo Deadlift, for Squat, I recommend you to use Low Bar Squat for maximum effort, and Flat Benchpress too for strength, you can change it with Decline Benchpress sometimes, but still Flat Bench on the top list. Don't use Incline Bench for strength, I don't recommend it for beginner because it put a load of stress on a shoulder joint, you should learn a proper form first then do it with a right technique Every workout include a Main Lift such a big compound movement, then 1 - 2 assistance exercise for each muscle group During your newbie phase, you have an ability to get stronger very quickly, that's because the "newbie gains" fitur you have and you should take maximum advantage of it.