Hey
Hey, guys!
This program is aimed at hypertrophy and growth of strength and muscle mass, this program is more advanced than the first, so it is suitable for those who have already completed the first program or who already have experience in training.
I advise you to give preference to training in the gym to get the maximum result from the program, you will be pleasantly surprised!
Also, before starting training, do not forget to look at the technique of performing basic exercises.
Let's go!
Training program
Powerbuilding Pro
Before starting training, do not forget to watch video tutorials, there will be all the information about the warm-up/rest/weights! Let's go, champ!
Before training
How to choose the right weight for your workouts
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Start with a weight that allows you to perform all prescribed reps with proper form. The last 2-3 reps should feel challenging but not impossible.
For compound movements like squats, bench press, and deadlifts, start conservative and gradually increase. For isolation exercises, focus on the mind-muscle connection rather than lifting heavy.
When to increase the weight
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Increase the weight when you can complete all sets and reps with good form and feel like you could do 2-3 more reps on your last set.
For main lifts: increase by 2.5kg-5kg (5-10 lbs)
For accessory exercises: increase by 1-2.5kg (2.5-5 lbs)
Rest between sets in the basic exercise (squat/bench press/deadlift) 4 min
Between other sets 2 min
Between exercises 3 min
ABS and core workout
You can choose any workout and add it twice a week to your main workout.
ABS AND BACK MUSCLES ARE YOUR CORSET, INJURY PROTECTION AND YOUR STRENGTH!
Workout 1
Workout 2
Workout 3
Week 1
Monday
Legs
Tuesday
Chest, Shoulders
Thursday
Back
Friday
Arms, Shoulders