Power and Strength Routine
General
Advanced
Barbell
Plan Details
The Power and Strength Routine routine by JefitTeam is a 10 day workout plan. It is an advanced level plan to achieve general fitness goals.
This is a power and strength routine that is focused on gaining strength within the muscles. You will be performing major muscle and power building multi-joint exercises. These exercise focus at time, on the use of all the little muscles to do each exercise, thus creating optimal growth and strength gaining. Since you are performing major muscle building exercises, there is no need to perform sets to failure, drop sets or decreasing the amount of reps. To build the power and strength in your muscles you want to perform the amount of sets and reps to the number that is being presented. This prevents from bulking up in muscle mass without gaining any strength and power or cutting and losing strength. In this routine you will be alternating the different weeks performed for up to 6 - 8 weeks; this is for optimal muscle growth and strength.
Routine detail
Mon
Week 1 - Workout
Est. 52 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Mon
Week 2 - Workout
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Tue
Rest
Est. 0 min
0 exercises
This day is empty
Wed
Week 1 - Workout
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Wed
Week 2 - Workout
Est. 52 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Lunge
3 Sets x 6 Reps
Cable Pull Through
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Week 1 - Workout
Est. 52 min
7 exercises
Barbell Deadlift
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Fri
Week 2 - Workout
Est. 54 min
7 exercises
Barbell Bench Press
3 Sets x 6 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Sat
Rest
Est. 0 min
0 exercises
This day is empty
Sun
Rest
Est. 0 min
0 exercises
This day is empty
