Beginner PowerBuilding

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Monday
Tuesday
Friday
Thursday
Wednesday

Upper Body / Benchpress Focus 7 exercises, 42 mins

Barbell Bench Press	3x10,8,6 reps	rest: 150s
Barbell Bent-Over Row	3x8 reps	rest: 100s
Dumbbell Incline Bench Press	3x12 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Dumbbell Lateral Raise	2x12 reps	rest: 0s
Dumbbell Alternating Hammer Curl	2x12 reps	rest: 0s
Cable Shoulder Extension	2x12 reps	rest: 60s

Lower Body / Squat Focus 5 exercises, 42 mins

Barbell Squat	4x6 reps	rest: 180s
Dumbbell Stiff-Leg Deadlift	4x10 reps	rest: 90s
Machine Leg Press	3x12 reps	rest: 60s
	2x12 reps	rest: 0s
Barbell Standing Calf Raise	2x12 reps	rest: 60s

Rest Day / Cardio + Abs 5 exercises, 39 mins

Treadmill Running	1x0 reps	rest: 15s
Plank	3x8 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 90s
Hanging Leg Raise	2x15 reps	rest: 0s
Sit-Up	2x15 reps	rest: 60s

Upper Body / Hypertrophy Focus 9 exercises, 53 mins

Barbell Incline Bench Press	4x10 reps	rest: 0s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 90s
Dumbbell Bench Press	3x12 reps	rest: 0s
Dumbbell One-Arm Row	3x12 reps	rest: 60s
Machine Fly	3x12 reps	rest: 0s
Cable Seated Row	3x12 reps	rest: 60s
Machine Shoulder Press	2x12 reps	rest: 0s
Dumbbell Alternating Bicep Curl	2x12 reps	rest: 0s
Cable Tricep Pushdown (Rope)	2x12 reps	rest: 60s

Lower Body / Deadlift Focus 6 exercises, 44 mins

Barbell Deadlift	3x5,5,3 reps	rest: 240s
Barbell Front Squat	4x10 reps	rest: 90s
Barbell Hip Thrust	3x12 reps	rest: 60s
Machine Seated Leg Curl	2x12 reps	rest: 0s
	2x12 reps	rest: 0s
Barbell Seated Calf Raise	2x12 reps	rest: 60s