Power Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

If you are looking to gain explosive power and strength, this Power workout plan will give you a full body workout to help you gain muscle mass, while giving you the quickness, speed, and most importantly the power to complete your task at hand. Power is defined as the rate at which work is p... more

If you are looking to gain explosive power and strength, this Power workout plan will give you a full body workout to help you gain muscle mass, while giving you the quickness, speed, and most importantly the power to complete your task at hand.

Power is defined as the rate at which work is performed. Another definition for power is force multiplied by velocity. This means that strength is a precursor to building power. That does not mean this power workout will not build strength, because it will definitely increase your strength by leaps and bounds. However, the goal is to build explosive power so that an athlete or individual can accomplish their task in the shortest, quickest time possible.

For example, moving a heavy weight quickly requires more power than moving that same weight at a slower pace. If you are in need of a great power workout, then this is the one for you! Don't keep curling those dumbbells and performing some squats here and there. Start this power workout plan today!

This full body workout routine is designed for intermediate level athletes. If you are above or below this level, just tweak the program to meet your individual needs. For beginners you may want to increase rest time and decrease sets. Advanced users should look to increase sets with extremely heavy weight to build power quickly and efficiently. No matter what level you are at physically, this power workout is great for anyone.

How Long is the Power Workout?

The power workout program allows for three workouts a week for one month. Each session works different areas and is designed to get you maximum results in minimum time. It is important to give your muscles time to rest between workouts so that they can rebuild and get stronger. This is a must. Especially for these types of workouts where your whole body comes into play, due to the compound movements and also the strain on your central nervous system.

Your body gets stronger when you are recovering, not when you are working out. If you prefer, you can incorporate some light cardio, such as jogging or bicycling, on your off days to keep your heart strong and endurance levels up; however, it is not recommended to perform cardio on the day of your power workout. It is also recommended to stretch right after your workout and light stretching on your off days to promote recovery and decrease muscle soreness.

What Equipment do I Need for Power Workouts?

For this full body workout you will use standard gym equipment such as a barbell, squat rack, and an E-Z bar among other items. Take your printed workout with you to make sure you follow the power workouts as designed in order to get the best results. Look to progress each and every workout.

What Should I Eat to Gain Muscle Mass?

It's helpful to eat a balanced diet of carbohydrates, lean meats or other forms of proteins like beans, soy and nuts plus lots of vegetables and fruits. You will benefit greatly by adding in some basic supplements such as a multivitamin, protein drinks, and amino acids.

For ultimate performance and results, check out the recommended supplements at the top of the page for a list of great power supplements. Combine these with a healthy diet and your power workout will astound you with out of this world results.

How Will I Gain Stength?

To gain strength it is important to allow for adequate rest periods between sets. This power workout has three minute rests periods for the heavier compound movements and two minutes rest times for the lighter exercises. Power exercises, including the power clean, deadlifts, bench presses and power snatch, are placed at the beginning of the workout when you have the most energy. Jumping exercises and plyometrics are saved for later in your workout since they involve a lighter weight.

When Should I do Power Training?

Power workouts should be done year round to stay in optimal shape. If you are competing, then you can tailor your workouts to better meet your needs during the competition season. Remember that it takes time to be able to complete exercises in proper form and that if you stop doing them, your progress will go away. Do your body a favor and get in full body power workouts all year round to stay in top form.

If you want to build up your muscle mass and increase your strength check out the Power Workout and start getting results today. If you are busy and want maximum results in minimum time, the Power Workout Plan is the one for you. Don't delay, the time is now!

Power Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Power Workout Plan

Power Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Workout Summary

If you are looking to gain explosive power and strength, this Power workout plan will give you a full body workout to help you gain muscle mass, while giving you the quickness, speed, and most importantly the power to complete your task at hand. Power is defined as the rate at which work is p... more

If you are looking to gain explosive power and strength, this Power workout plan will give you a full body workout to help you gain muscle mass, while giving you the quickness, speed, and most importantly the power to complete your task at hand.

Power is defined as the rate at which work is performed. Another definition for power is force multiplied by velocity. This means that strength is a precursor to building power. That does not mean this power workout will not build strength, because it will definitely increase your strength by leaps and bounds. However, the goal is to build explosive power so that an athlete or individual can accomplish their task in the shortest, quickest time possible.

For example, moving a heavy weight quickly requires more power than moving that same weight at a slower pace. If you are in need of a great power workout, then this is the one for you! Don't keep curling those dumbbells and performing some squats here and there. Start this power workout plan today!

This full body workout routine is designed for intermediate level athletes. If you are above or below this level, just tweak the program to meet your individual needs. For beginners you may want to increase rest time and decrease sets. Advanced users should look to increase sets with extremely heavy weight to build power quickly and efficiently. No matter what level you are at physically, this power workout is great for anyone.

How Long is the Power Workout?

The power workout program allows for three workouts a week for one month. Each session works different areas and is designed to get you maximum results in minimum time. It is important to give your muscles time to rest between workouts so that they can rebuild and get stronger. This is a must. Especially for these types of workouts where your whole body comes into play, due to the compound movements and also the strain on your central nervous system.

Your body gets stronger when you are recovering, not when you are working out. If you prefer, you can incorporate some light cardio, such as jogging or bicycling, on your off days to keep your heart strong and endurance levels up; however, it is not recommended to perform cardio on the day of your power workout. It is also recommended to stretch right after your workout and light stretching on your off days to promote recovery and decrease muscle soreness.

What Equipment do I Need for Power Workouts?

For this full body workout you will use standard gym equipment such as a barbell, squat rack, and an E-Z bar among other items. Take your printed workout with you to make sure you follow the power workouts as designed in order to get the best results. Look to progress each and every workout.

What Should I Eat to Gain Muscle Mass?

It's helpful to eat a balanced diet of carbohydrates, lean meats or other forms of proteins like beans, soy and nuts plus lots of vegetables and fruits. You will benefit greatly by adding in some basic supplements such as a multivitamin, protein drinks, and amino acids.

For ultimate performance and results, check out the recommended supplements at the top of the page for a list of great power supplements. Combine these with a healthy diet and your power workout will astound you with out of this world results.

How Will I Gain Stength?

To gain strength it is important to allow for adequate rest periods between sets. This power workout has three minute rests periods for the heavier compound movements and two minutes rest times for the lighter exercises. Power exercises, including the power clean, deadlifts, bench presses and power snatch, are placed at the beginning of the workout when you have the most energy. Jumping exercises and plyometrics are saved for later in your workout since they involve a lighter weight.

When Should I do Power Training?

Power workouts should be done year round to stay in optimal shape. If you are competing, then you can tailor your workouts to better meet your needs during the competition season. Remember that it takes time to be able to complete exercises in proper form and that if you stop doing them, your progress will go away. Do your body a favor and get in full body power workouts all year round to stay in top form.

If you want to build up your muscle mass and increase your strength check out the Power Workout and start getting results today. If you are busy and want maximum results in minimum time, the Power Workout Plan is the one for you. Don't delay, the time is now!

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • EZ-Curl Bar
  • Medicine Ball
  • Step Platform
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Quads / Expert
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Shoulders / Intermediate
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Shoulders / Beginner
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Shoulders / Beginner
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Quads / Intermediate
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Chest / Beginner
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Triceps / Beginner
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Triceps / Beginner
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Chest / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
Default
Chest / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Hamstrings / Intermediate
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Hamstrings / Expert
3 sets, 3 reps, 03:00 rest
3 -- --:--:-- 3 -- 03:00
Default
Biceps / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Biceps / Beginner
3 sets, 5 reps, 02:00 rest
3 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Expert
3 sets, 8 reps, 02:00 rest
3 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Quads / Expert
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Shoulders / Intermediate
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Shoulders / Beginner
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Shoulders / Beginner
3 sets, 9 reps, 02:00 rest
3 -- --:--:-- 9 -- 02:00
Default
Quads / Intermediate
3 sets, 9 reps, 02:00 rest
3 -- --:--:-- 9 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Chest / Beginner
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Triceps / Beginner
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Triceps / Beginner
3 sets, 6 reps, 03:00 rest
3 -- --:--:-- 6 -- 03:00
Default
Chest / Expert
3 sets, 9 reps, 02:00 rest
3 -- --:--:-- 9 -- 02:00
Default
Chest / Expert
3 sets, 9 reps, 02:00 rest
3 -- --:--:-- 9 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Hamstrings / Intermediate
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Hamstrings / Expert
3 sets, 4 reps, 03:00 rest
3 -- --:--:-- 4 -- 03:00
Default
Biceps / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Biceps / Beginner
3 sets, 6 reps, 02:00 rest
3 -- --:--:-- 6 -- 02:00
Default
Hamstrings / Expert
3 sets, 9 reps, 02:00 rest
3 -- --:--:-- 9 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Quads / Expert
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Shoulders / Intermediate
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Shoulders / Beginner
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Shoulders / Beginner
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
Default
Quads / Intermediate
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Chest / Beginner
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Triceps / Beginner
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Triceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
Default
Chest / Expert
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
Default
Chest / Expert
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Hamstrings / Intermediate
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Hamstrings / Expert
3 sets, 5 reps, 03:00 rest
3 -- --:--:-- 5 -- 03:00
Default
Biceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
Default
Biceps / Beginner
3 sets, 7 reps, 02:00 rest
3 -- --:--:-- 7 -- 02:00
Default
Hamstrings / Expert
3 sets, 10 reps, 02:00 rest
3 -- --:--:-- 10 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Intermediate
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Quads / Expert
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Shoulders / Intermediate
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Shoulders / Beginner
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Shoulders / Beginner
4 sets, 8 reps, 02:00 rest
4 -- --:--:-- 8 -- 02:00
Default
Quads / Intermediate
4 sets, 8 reps, 02:00 rest
4 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Chest / Expert
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Chest / Beginner
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Triceps / Beginner
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Triceps / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Chest / Expert
4 sets, 8 reps, 02:00 rest
4 -- --:--:-- 8 -- 02:00
Default
Chest / Expert
4 sets, 8 reps, 02:00 rest
4 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Hamstrings / Intermediate
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Hamstrings / Intermediate
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Hamstrings / Expert
4 sets, 3 reps, 03:00 rest
4 -- --:--:-- 3 -- 03:00
Default
Biceps / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Biceps / Beginner
4 sets, 5 reps, 02:00 rest
4 -- --:--:-- 5 -- 02:00
Default
Hamstrings / Expert
4 sets, 8 reps, 02:00 rest
4 -- --:--:-- 8 -- 02:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

Go heavy! The first week only has 3 reps for the beginning compound movements and the reason is that the goal is to push yourself by lifting extremely heavy weight. It is highly recommended to have a partner to assist you in your lifts.

Be sure to warm up for at least 5 min before jumping right into your workouts. This is very important since you are dealing with very heavy weight. You can warm-up by performing a couple sets of your first two workouts with around 25% of the weight you will using. Don't do so much that it is gonna make you tired. You want to save all your energy for the workout.

Stretch immediately following your workout to allow for muscle recovery and decrease muscle soreness.

Get pumped! Listen to your favorite pump music and get in the zone. Lifting heavy weight takes a ton of mental focus and if you go into the gym and are not focused on the task at hand, then you will not see great results. You can do it!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Traps secondary Forearms secondary Calves secondary Lats secondary Middle back secondary Lower back secondary Glutes secondary Hip flexors secondary Abs secondary Neck secondary Chest primary Hamstrings primary Triceps primary Shoulders primary Quads primary Biceps primary Muscles diagram

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • EZ-Curl Bar
  • Medicine Ball
  • Step Platform
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27 people started this plan

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Power Workout Plan

Workout Goals

  • Gain Mass
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Squat Rack
  • EZ-Curl Bar
  • Medicine Ball
  • Step Platform
Show All

27 people started this plan