Power and Strength Routine
Shared By : JefitTeam VIP
Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 2177 / 39053

Average Rating

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Description

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.

Monday Week 1 - Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 6 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 6 3 Progress Chart

Glutes

Pull Through Pull Through 60 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 3 Progress Chart
Monday Week 2 - Workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 6 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart
Tuesday Rest
Wednesday Week 1 - Workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 6 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart
Wednesday Week 2 - Workout
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 6 3 Progress Chart

Upper Legs

Barbell Lunge Barbell Lunge 60 sec 6 3 Progress Chart

Glutes

Pull Through Pull Through 60 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 3 Progress Chart
Thursday Rest
Friday Week 1 - Workout
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 6 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 60 sec 8 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 3 Progress Chart
Friday Week 2 - Workout
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 6 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Shoulders

Barbell Shoulder Press Barbell Shoulder Press 60 sec 8 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 8 4 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 12 4 Progress Chart
Saturday Rest
Sunday Rest