Powerbuilding I.pdf

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Table of Contents
POWERBUILDING I TEMPLATE ................................................................... 3
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 I Template
Welcome to the Barbell Medicine Powerbuilding I 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 I Template is designed for individuals who meet the
following criteria:
1. Have
some previous experience
(>3 months) training with barbells. If
you’re 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.
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 I template is a great
post-beginner 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
5 workouts
per week
broken up as follows:
●
3 hypertrophy and 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 – Off
Wednesday- Day 3 lifting
Thursday – GPP Day 1
Friday – Day 5 lifting
Saturday- GPP Day 2
Sunday – Off

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