Module 35: 3 Week Strength & Power Workout
Here's a solid workout plan geared for intermediate or advanced trainees.
It uses three 3 week cycles (so 9 weeks total.) After 9 weeks, you'll be significantly stronger.
On this plan you'll train 4 times per week: Ideally Monday, Tuesday, Thursday, Friday.
Monday and Thursday workouts are the same, and Tuesday/Friday workouts are the same.
Monday/Thursday:
Squats
Squat Variation (leg press, front squat, etc.)
Leg Curl
Stiff Legged Deadlifts
Weighted Pull-ups/Lat Pulldown
Barbell Rows
Low Back Extensions
Tuesday/Friday
Bench Press
Bench Press Variation (Machine Press, Incline Press, Decline Press, Dips)
Overhead Press
Shoulder Exercise Variation (Dumbbell Press, Seated Dumbbell Press)
Bicep Curl
Dumbbell Bicep Curl
Triceps Pushdown
Lying Triceps Extension
This may look like a lot of exercises for each workout but you're only going to 4 sets per exercise. (Feel free to add additional warm-up sets if needed.)
Set #1: Warm-up (10 reps with medium weight.)
Set #2: Work Set (8 reps, use weight heavy enough so that you could do 9 reps if needed, but not 10.)
Set #3: Heavy Set (6 reps, give this one all you've got. Don't hold back.)
Set #4: Pump Set (15 reps, again -- give it all you've got.)
You'll use that set/rep scheme for most of the major exercises listed above. Obviously for things like stiff legged deadlifts or low back extensions you'll want to use a different scheme.
Work the "heavy set" hard as that's what builds strength, and work the "pump" set equally hard as that's what will help build muscle size. Don't be afraid to take a few breaths in between reps on the pump set to get 15 reps.
Add weight when you can. The only thing that will change during the 3 week blocks will be the work and heavy set rep targets
First 3 weeks:
10 (warmup)
8 (one rep left in the tank)
6 (heavy set)
15 (hard pump set)
8 (one rep left in the tank)
6 (heavy set)
15 (hard pump set)
Second 3 weeks:
10 (warmup)
6 (one rep left)
4 (heavy set)
15 (hard pump set)
6 (one rep left)
4 (heavy set)
15 (hard pump set)
Third 3 weeks:
10 (warmup)
5 (one rep left)
2 (heavy set)
15 (hard pump set)
5 (one rep left)
2 (heavy set)
15 (hard pump set)
Your results from this program will be based on how hard you work on your heavy sets and your pump sets so train hard and you'll reap the benefits.
Matt Marshall, certified personal trainer and founder of Fitness Under Oath
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