The Power and Strength Program

The Powerlifting routine is a simple variation of the full body workout.  Essentially the rotational frequency is:

  • Monday – Workout 1
  • Wednesday – Workout 2
  • Friday – Workout 3

Workout 1

  • Squats – 6 sets of 20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 4-6 reps (absolute max poundage)
  • Stiff legged deadlifts – 3 sets of 15, 12, 8
  • Wide grip chins – 3 sets of max rep each set
  • Incline dumbbell press – 3 sets of 15, 12, 8
  • Seated press behind neck – 3 sets of 15, 12, 8
  • Standing dumbbell curls – 3 sets of 12, 10, 8
  • Lying EZ triceps press – 3 sets of 12, 10, 9

Workout 2

  • Bench Press – 6 sets of 20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 4-6 reps (absolute max poundage)
  • Bent over rows – 6 sets of 20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 4-6 reps (absolute max poundage)
  • Seated dumbbell presses – 3 sets of 15, 12, 8
  • Squats – 4 sets of 15, 12, 10, 10
  • Leg curls – 3 sets of 15, 12, 8

Workout 3

  • Deadlifts – 6 sets of 20 reps, 15 reps, 10 reps, 8 reps, 6 reps, 4-6 reps (absolute max poundage)
  • Dips – 3 sets of max reps
  • Standing military press – 4 sets of 15, 12, 10, 8
  • Standing dumbbell curls – 3 sets of 12, 10, 8
  • Lying EZ triceps press – 3 sets of 12, 10, 9
  • Front squats – 4 sets of 15, 12, 10, 8

The key to this workout is to focus on one power movement per workout.  Begin the work out with that power movement and go for all out max poundage on the last set.

You notice this is the only time I recommend doing more than 4 sets during any work out or routine.  The old standby that I have used in the past was 6 sets of 6 reps.  I am not sure that provides enough warm-up as you pyramid down.  The rationale, I think, was to conserve your strength for the final set.  No good.

Pyramid down from 20 reps and warm up fully for the last 2 gut-wrenching, power sets.

Run in place for 10 minutes to warm-up before lifting.

End each work out with a few sets of crunches or reverse crunches.  No calf movement – not important during this phase.

The objective is to focus on power for the duration of this cycle.

Use this routine for no more than 2 months.