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CONTROLLED POWER CUT – LIFT
Bulking
Advanced
None
Plan Details
The CONTROLLED POWER CUT – LIFT routine by gyanikian56 is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
GLOBAL TRAINING RULES (APPLY TO ALL DAYS) Tempo Key: • 3–1–1 = 3 sec eccentric / 1 sec pause / 1 sec concentric • 4–1–1 = heavier control for compounds • Accessories = constant tension (no lockouts) Rest Periods • Compounds: 2–3 min • Accessories: 60–90 sec • Isolation burnout sets: 45–60 sec Progressive Overload on a Cut • Add 5 lb when top reps hit on all sets • OR add 1 rep per set before adding load • Final set of compounds = RIR 0–1 • All other sets = RIR 1–2 ? UPDATED TRAINING PLAN (CUT / STRENGTH FOCUS) PUSH DAY 1 – Chest Strength Bias 1. Barbell Bench Press 4 × 6–8 | 4–1–1 tempo Pause on chest, no bounce 2. Incline DB Press 4 × 8–10 | 3–1–1 3. Pec Deck 3 × 12–15 | 3–1–2 2-sec squeeze every rep 4. Barbell Military Press 4 × 6–8 | 3–1–1 5. Lateral Raises 4 × 15–20 | 2–1–2 Partial reps last set 6. Rope Pushdowns 4 × 10–12 | 2–1–2 7. Dips 3–4 sets to technical failure Slow negatives (4 sec) ? PULL DAY 1 – Back Thickness 1. Barbell Row 4 × 6–8 | 3–1–1 2. Lat Pulldown 4 × 8–10 | 3–1–1 Pause at chest 3. Cable Pullovers 3–4 × 10–12 | 3–1–2 4. Reverse Pec Deck 4 × 12–15 | 2–1–2 5. Cable Rope Curls 4 × 10–12 | 3–1–1 6. Barbell Curls 3–4 × 8–10 | 3–1–1 ? LEG DAY 1 – Quad Dominant Strength 1. Barbell Squat 4 × 5–7 | 4–1–1 2. Hack Squat 4 × 8–10 | 3–1–1 3. Hamstring Curl 4 × 10–12 | 3–1–2 4. Leg Extensions 3–4 × 12–15 | 2–2–2 Hold peak contraction 5. Standing Calf Raises 5 × 10–12 | 2–2–2 ? PUSH DAY 2 – Shoulder & Upper Chest 1. DB Shoulder Press 4 × 6–8 | 3–1–1 2. Cable Lateral Raises 4 × 12–15 | 2–1–2 3. Arnold Press 3–4 × 10–12 | 3–1–1 4. Incline Barbell Bench 4 × 6–8 | 4–1–1 5. Cable Pec Fly 4 × 12–15 | 3–1–2 6. OH Tricep Extension 4 × 10–12 | 3–1–1 7. Dips Bodyweight or weighted Slow eccentric to failure ? PULL DAY 2 – Width & Detail 1. DB Row 4 × 8–10 | 3–1–1 2. Seated Cable Row 4 × 10–12 | 3–1–1 3. Cable Pullovers 3–4 × 12–15 | 3–1–2 4. Rear Delt DB Fly 4 × 12–15 | 2–1–2 5. DB Curls 4 × 10–12 | 3–1–1 6. Preacher Curls 3–4 × 10–12 | 4–1–1 ? LEG DAY 2 – Posterior Chain 1. Stiff-Leg Deadlift 4 × 6–8 | 4–1–1 2. Hamstring Curl 4 × 8–10 | 3–1–2 3. Hip Thrusts 4 × 8–10 | 2–2–1 4. Leg Extensions 3–4 × 12–15 | 2–2–2 5. Calf Raises 5 × 10–12 | 2–2–2 ? OPTIONAL CUT INTENSIFIERS (USE SPARINGLY) • Week 3–4: • Add 1 rest-pause set per workout • OR final set drop set (–25% load) • Deload every 6–8 weeks (reduce volume by 30%)
Routine detail
Mon
? PUSH DAY 1 Chest Strength Bias
Est. 0 min
7 exercises
Leverage Incline Chest Press
5 Sets x 8,8,8,8,5 Reps
Machine Shoulder Press
4 Sets x 8,8,8,6 Reps
Leverage Chest Press
2 Sets x 8 Reps
Machine Fly
4 Sets x 10,10,8,8 Reps
Include dumbbell lateral raises
4 Sets x 8,12,12,12 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 12,10,7 Reps
Machine Dip
3 Sets x 12 Reps
Tue
? PULL DAY 1 Back Thickness
Est. 0 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8,6,6,6 Reps
Machine Seated Row
4 Sets x 12,10,8,8 Reps
Weighted Pull-Up
3 Sets x 10,6,6 Reps
Machine Reverse Fly
2 Sets x 10,14 Reps
Cable Shoulder Extension
2 Sets x 12,10 Reps
Preacher Curl Machine
3 Sets x 10,10,8 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8,8,6 Reps
Wed
? DAY – LEG DAY 1 Quad Dominant Strength
Est. 0 min
5 exercises
Barbell Squat
6 Sets x 6,5,3,10,10,6 Reps
Hack Squat
5 Sets x 8,8,8,8,10 Reps
Machine Seated Leg Curl
5 Sets x 12,8,8,8,7 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 12 Reps
Thu
? PUSH DAY 2 Shoulder & Upper Chest
Est. 0 min
11 exercises
Machine Shoulder Press
5 Sets x 8,8,8,6,6 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8,10,10,8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,8,10 Reps
Dumbbell Incline Bench Press
3 Sets x 10,10,12 Reps
Machine Fly
3 Sets x 10,10,8 Reps
Dip
3 Sets x 10,10,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,10,8 Reps
Weighted Side Bend
3 Sets x 8 Reps
GHD
3 Sets x 8 Reps
Cable Wood Chop
2 Sets x 10 Reps
Parallel Bar Leg Raise
2 Sets x 15 Reps
Fri
PULL DAY ? 2 Width & Detail
Est. 0 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Seated Row
3 Sets x 10,8,8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 12,12,10 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 10,8,6 Reps
Dumbbell Seated Hammer Curl
3 Sets x 10,10,8 Reps
Cable Bicep Curl
3 Sets x 6,8,8 Reps
Sat
Day 6 ?Workout: Legs & Core
Est. 0 min
8 exercises
Hack Squat
5 Sets x 10 Reps
Dumbbell Walking Lunge
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Any
New Workout
Est. 0 min
0 exercises
This day is empty
