4-WEEK POWERBUILDING PROGRAM
YOUR TRANSFORMATION STARTS HERE
TRAINING PHILOSOPHY
Science-Based Approach: Leverage progressive tension overload to ensure both strength and muscle growth.
WORKOUT ROUTINES
Structured 4-Week Plan: Follow a detailed 5-day split combining compound lifts and targeted hypertrophy exercises.
EXPERT GUIDANCE
Transformative Insights: Learn how the Fagan Twins transformed their physiques and achieve similar results with their expert guidance.
Our Story
Welcome to the Fagan Twins 4-Week Power Bodybuilding Program! We are thrilled to have you join us on this transformative journey towards building strength and sculpting your physique. This e-book is designed to guide you through every step of the program, providing you with the knowledge and tools needed to achieve your fitness goals.
Growing up, we were always athletic kids despite our scrawny physiques that many would have dismissed as ungainly. At 17 years old, weighing a meager 145 lbs at 6’3”, we always thought we’d have physiques that belied our athletic ability.
After joining the ranks of professional skiers and traveling to compete against world-class athletes, we quickly realized that we were in desperate need of additional strength to have a prayer of competing against the grown men in our competitive field. Little did we know that this pursuit of strength would give us our most valuable tool in transforming our skinny frames into physiques that would be unrecognizable to our 17-year-old selves, 5 years and 70 lbs of lean mass later.
We’re true believers in the idea that form should reflect function; that aesthetics should not be just a matter of vanity but a marker of athletic prowess and physical potency. Our journey from scrawny athletes to bodybuilders has been fuelled by our dedication to the principles of powerbuilding, and we are excited to share our methods with you.
This program combines the best of strength training and hypertrophy to help you build a strong, muscular, and aesthetically pleasing body. We’ve designed it to be accessible yet challenging, ensuring that you can make significant progress regardless of your starting point. Let’s get started on this journey together and unlock your true potential!
The Essence of Powerbuilding
Training Philosophy
Too often, strength and hypertrophy are presented as oppositional pursuits, but in reality, they complement each other perfectly. Progressive tension overload is the primary driver of both strength and muscle growth. By focusing on this principle, we can achieve significant improvements in both areas. Our training philosophy is grounded in science, ensuring that you make the most out of every workout.
Powerbuilding combines the best elements of powerlifting and bodybuilding. By prioritizing strength development as the foundation for muscle growth, we create a synergistic effect that drives long-term hypertrophy. For natural athletes, developing a strength base is crucial to prevent abrupt plateaus and ensure continuous progress.
Why Powerbuilding?
In the world of fitness, there is a common misconception that you must choose between training for strength and training for aesthetics. Many people chase the pump and metabolic stress, neglecting the importance of tension overload. This often leads to hitting a hard wall after a few years of consistent training.
With properly periodized powerbuilding programming and scientifically based manipulation of load, intensity, frequency, and volume, we can break through these plateaus. Our program is designed to sustain long-term progress, ensuring that you continue to see improvements in both strength and muscle mass.
Powerbuilding not only helps you build a strong and muscular physique but also enhances your functional strength. This means that your training efforts translate into real-world benefits, improving your overall athletic performance and physical capabilities.
The Benefits of Powerbuilding
Balanced Development: By combining strength and hypertrophy training, you achieve a well-rounded physique that is both strong and muscular.
Long-Term Progress: Proper periodization and scientific principles help you break through plateaus and maintain continuous improvement.
Functional Strength: Training for strength enhances your overall athletic performance and physical capabilities.
Sustainable Approach: Powerbuilding is particularly beneficial for natural athletes, ensuring sustainable progress without the risk of abrupt plateaus.
PROGRAM OVERVIEW
4-Week Structure
Our 4-week Power Bodybuilding Program is meticulously designed to balance intensity and recovery, making it suitable for various fitness levels. The program follows a 5-day weekly split that allows you to focus on different muscle groups while ensuring adequate rest and recovery. This structure ensures you can sustain high performance throughout the program
Weekly Breakdown
Each week of the program is structured to target different muscle groups while incorporating compound lifts and hypertrophy-focused accessory movements. Here's an overview of the weekly split:
Day 1: Push - Target chest, shoulders, and triceps with a combination of heavy lifts and high-volume accessory exercises.
Day 2: Pull - Focus on back, rear delts, biceps, and forearms with exercises that build both strength and muscle.
Day 3: Legs - Emphasize quads, hamstrings, glutes, and calves with a mix of compound movements and targeted hypertrophy work.
Day 4: Rest - Essential rest day for recovery and muscle growth.
Day 5: Push - Another session focusing on chest, shoulders, and triceps to ensure balanced development and progressive overload.
Day 6: Pull - Target back, rear delts, biceps, and forearms with a different set of exercises to ensure comprehensive muscle engagement.
Day 7: Rest - Another crucial rest day to allow your body to recover and prepare for the upcoming week.
Repeat: - Continue with the same structure, ensuring progressive overload by slightly increasing weights or reps each week.
This program is designed to be flexible and adaptable to your individual needs. Whether you are a beginner or an experienced lifter, the principles of progressive overload and proper periodization will help you achieve your fitness goals.
By following this structured plan, you'll not only build strength and muscle but also develop a sustainable approach to training that prevents plateaus and keeps you motivated.
