Powerbuilding II.pdf

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Table of Contents
POWERBUILDING II TEMPLATE .......................................................................................... 3
OVERVIEW .......................................................................................................................... 5
S
CHEDULING
...................................................................................................................... 5
E
XERCISE
S
ELECTION
........................................................................................................... 6
W
HAT
’
S
N
EXT
? ................................................................................................................... 6
HOW TO GET STARTED ....................................................................................................... 7
PICKING EXERCISES .......................................................................................................... 8
HOW TO GET STARTED ....................................................................................................... 9
PICKING EXERCISES ........................................................................................................ 10
GPP ................................................................................................................................... 11
COMPLETING WORKOUTS .............................................................................................. 14
WARM-UP ......................................................................................................................... 16
O
UR RECOMMENDED WARM
-
UP
......................................................................................... 16
LOGGING TRAINING....................................................................................................... 24
TABS EXPLAINED .............................................................................................................. 27
E
XERCISE
S
ELECTION
......................................................................................................... 27
N
UTRITION
L
OG
................................................................................................................ 27
C
ALCULATOR
................................................................................................................... 27
A
NALYSIS
......................................................................................................................... 27
O
VERVIEW
....................................................................................................................... 28
W
EEKLY
T
ABS
.................................................................................................................... 28
FREQUENTLY ASKED QUESTIONS .................................................................................... 30
EXERCISE DEMOS ............................................................................................................ 33
P
RESS
E
XERCISES
............................................................................................................... 33
D
EADLIFT
E
XERCISES
.......................................................................................................... 33
S
QUAT
E
XERCISES
.............................................................................................................. 34
RESOURCES AND CONTACT........................................................................................... 35
Powerbuilding II Template
Welcome to the Barbell Medicine Powerbuilding II Template! We’re very
grateful for your business and the opportunity to be involved in your training.
Before you head off to the gym, please read the Overview section below.
Thanks again and happy training!
Overview
The Powerbuilding II Template is designed for individuals who meet the
following criteria:
1. Have
significant previous experience
(>6-9 months) training with barbells. If
you’re brand new to training that’s great! We recommend our Beginner
Template for those who have not been training with barbells consistently.
Don’t worry, this template will still be available for you when you’re ready.
If you’ve already completed The Beginner Template then we recommend
running the Powerbuilding I Template prior to the Powerbuilding II
Template.
2. Trainees
who want to focus on increasing muscular size while improving
strength in the powerlifts,
e.g. the squat, bench press, and deadlift. While
we expect most to see improved muscle size and strength, this is
not
a
template focused explicitly on powerlifting or bodybuilding. Rather, this
serves as a blend of strength-training and body-building wrapped up into
one template. Similar to the Hypertrophy templates, this is one of our
preferred off-season templates for strength athletes for those who want to
gain muscle mass- though we continue to focus training resources on the
powerlifts in this template. Finally, the Powerbuilding II template is a more
advanced template for those who are interested in losing body fat or
who are looking to increase muscle size and strength in the powerlifts.
Scheduling
This is a 10-week strength and conditioning program that includes
6 workouts
per week
broken up as follows:
●
4 full-body, strength-focused workouts.
●
2 GPP days including conditioning workouts (e.g. 1 anaerobic interval
workout and 1 aerobic workout per week) and accessory exercises
(e.g. upper-back, trunk, and arm work).
The workout days aren’t set in stone, but we recommend the following training week:
●
●
●
●
●
Monday – Day 1 lifting
Tuesday – Day 2 lifting
Wednesday- GPP Day 1
Thursday – Day 3 lifting
Friday – Day 4 lifting

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