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Power Workout Plan
Start Plan (PRO)

Power Workout Plan

4 Weeks / 3 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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Power Legs & Shoulders Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 3 03:00
3 3 03:00
3 3 03:00
3 3 03:00
3 8 02:00
3 8 02:00

Notes:

Go heavy! The first rotation 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!

Power Chest & Triceps Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 3 03:00
3 3 03:00
3 3 03:00
3 5 03:00
3 8 02:00
3 8 02:00

Notes:

Go heavy! The first rotation 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!

Power Back & Arms Workout

Exercise Sets/Distance Reps/Time Rest (min)
3 3 03:00
3 3 03:00
3 3 03:00
3 5 02:00
3 5 02:00
3 8 02:00

Notes:

Go heavy! The first rotation 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!

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Triceps blue Glutes blue Hamstrings blue Quads blue Traps blue Shoulders blue Forearms blue Abs blue Calves blue Lats blue Middleback blue Lowerback blue Hipflexors blue Shoulders orange Quads orange

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