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Best Free Powerbuilding Program: The Get Big & Strong Workout + PDF. We’ll deem this day, “Full Body Fun and Functional Friday”.
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And on Friday, we tackle a full body workout that combines both compound lifts for the lower body and bodyweight movements for the upper body. The first three days of the week are broken down into your traditional 3 day a week bro split.
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You will perform 1-2 burn sets for each muscle group - generally using isolation movements. You can also perform a single exercise for 3 sets. Minor muscle groups will perform 2-4 total muscle sets in each workout, using 1 to 2 exercises.Fat Intake: 0.5 gram per pound of body weight. Protein Intake: 1g of protein per pound of body weight ( Example: 200 pound= 200 gm protein) Calorie Intake: 20 or 30% more. Warmup: 5-10 min warmup before you begin your workout. Based off of a pull, push, legs training split.Training Days: 4 Days. FULL week of workouts that may be repeated weekly to achieve optimal results Start Now INTERMEDIATE PLAN Built to further advance your progression with higher frequency and gym volume throughout the week.
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Training frequency is 3-4 times per week. Based off an upper body-lower body split. You get larger gains at a faster rate than any of the other systems alone. This is a 4 day split routine with the option of expanding to 6 days. If you're gaining too much fat, reduce the calories.This 4-week powerbuilding program has all of the essentials to get lifters started. If you insist on percentages then go with 33/33/33 for fats/protein/carbs. Eat numerous meals a day, each one consisting of a quality animal protein source (eggs, lean red meat, fish, chicken, milk) along with some complex carbs (rice, oatmeal, bread, pasta, vege's). Continue in this manner until you have performed 40 total reps. Rest for 20 seconds and start again, stopping a few reps shy of failure. Using a weight you can handle for around 15 reps, rep out until you're a few reps shy of failure. It generally splits the sessions into the back, chest, arms, and legs (quads, hamstrings, outer/ inner thighs ). It involves training a specific isolated muscle group in each workout. The classic bodybuilder 4 day split (sometimes called the Bro Split) is the meat and potatoes of four-day splits.
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