Strength-Power Workout

3 days per week, nonconsecutive days

Purpose = Use this powerlifting routine for 4-6 weeks max at a time to see dramatic increases in strength and muscle. It is a very taxing routine so don’t follow this routine for too long.  Each workout focuses on one power exercise. Always do this exercise first and each week add more weight.  The goal here is strength so rest is at least 2-3 minutes between sets on your power exercise (for worksets, less for warmup sets). For the ancillary work rests may be less, 45-90 sec or so.

Power Exercises = Warmup by doing 2 easy sets with a weight that is about half that of the weight used during your work sets.  Work Sets = 6 sets of 3-7 reps.  If you can do more than 7 reps add weight. Be careful and have a spotter if you are attempting really low reps.  You are going to fatigue very quickly using weights this heavy so if you are only on your 2nd or 3rd set and you can only do 3 reps I suggest doing a little less weight and taking a little longer of a rest before continuing if you don’t have a spotter or you might hurt yourself. Don’t be afraid to lift heavy but just make sure you are a little more cautious.

Day One: Power Exercise = Bench Press*

• Barbell Bench Press*
• Dip 3×10
• Tricep Extension 3×10
• Plate Front Raise 3×10
• Ab Crunch 3×25

Day Two: Power Exercise = Squat*

• Barbell Squat*
• Dumbbell Lunge 3×10
• V sit up on bench 3×25
• Leg Extension 3×10
• Calf Raise 5×25 (30 sec rest)

Day 3: Power Exercise = Deadlift*

• Barbell Deadlift*
• Lat Pulldown
• Rear Delt Dumbbell Fly
• Hyperextension on Ball