Program: PowerBuilding
- Phase - 1
- Weeks 1-4
- Weekly Schedule: Upper 1 | Lower 1 | REST | Upper 2 | Lower 2 | REST | REST
Not only one of my favourite programs, but powerbuilding was the most popular in the OG Institute (IYKYK). It is designed to increase strength and muscle mass at the same time, without needing to choose one or the other. The program is split over 4 days, with 2 upper body days and 2 lower body days. It will be important to nail your recovery if you want to get the most out of powerbuildIng. Good luck!
If you want to do extra activity on your rest days, you can improve your recovery, mobility, fitness and cardiovascular health by completing a 30-60 minute low intensity steady state cardio session (ideally breathing through your nose). This could be a cruisey walk either outdoors or on a treadmill, or you can ride a bike, either outdoors or indoors using a stationary bike/airbike.
