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