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POWER!!!
Bulking
Intermediate
Machine strength
Plan Details
The POWER!!! routine by jateague is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Overall Balanced Muscle Building. Find your PR and use the percentages: Week 1=60% Week 2=65% Week 3=70% Week 4=80% Week 5=60% Week 6=90% Test for new PR and start over at Week 1.
Routine detail
Mon
Chest and Triceps
Est. 58 min
9 exercises
Barbell Bench Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 5 Reps
Dumbbell Bench Press
3 Sets x 5 Reps
Barbell Shoulder Press
3 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 5 Reps
Barbell Upright Row
3 Sets x 5 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 5 Reps
Machine Ab Crunch
1 Set x 40 Reps
Wed
Squat
Est. 54 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 5 Reps
Machine Leg Press
3 Sets x 5 Reps
Dumbbell Lunge
3 Sets x 5 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Overhead Squat
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Fri
Chest and Biceps
Est. 52 min
8 exercises
Barbell Incline Bench Press
3 Sets x 5 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 5 Reps
Dumbbell Shoulder Shrug
3 Sets x 5 Reps
Dumbbell Rear Deltoid Row
3 Sets x 5 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 5 Reps
Barbell Preacher Curl
3 Sets x 5 Reps
Barbell Hang Clean
3 Sets x 5 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sat
Deads
Est. 51 min
8 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 5 Reps
Back Hyperextension
3 Sets x 5 Reps
Dumbbell One-Arm Row
3 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 5 Reps
Barbell Kneeling Squat
3 Sets x 5 Reps
T Bar Row
3 Sets x 5 Reps
Machine Ab Crunch
1 Set x 40 Reps
