2 Powerdays with rutger split
General
Advanced
Machine strength
Plan Details
The 2 Powerdays with rutger split routine is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Remember that the days are not specific to day 1 or day 2, you can switch em up as you like. Powerdays are just for gaining power, so heavy as possible and low reps. where on the other days you focus on soreness and push true it. Again edit anything as you like, this is what i am currently doing and is working for me. Day 1 & 2 Powerdays rest time is personal. you can take rest as long as you want, as long as you lift the dang weights. Day 3 After weighter dips you see dips and reps 100. you just do as many as you can, take a 15 sec brake, continue untill you hit a 100. (like it or not works really well, and youll get sick pump) Day 4 For now i have a break from deadlifts, so you can add them if you want, its up to you, this works for me. Day 5 Well Shoulders, this is my favo day, since it burns so mutch and i cant explain but i just love the feeling. looks like a lot, i nkow. but get true it and youll feel so good. Day 6 Bicep / Tricep / Forearms Focus for Arms (this is also called ego day). since everybody loves to train/show off there arms. Day 7 Leg day, if lower body powerday was not intense enough. you can add this to your routine.
Routine detail
Day 1
Upper Body Power Day
Est. 47 min
8 exercises
Barbell Bent-Over Row
3 Sets x 5 Reps
Pull-Up
2 Sets x 10 Reps
Cable V Bar Pulldown
2 Sets x 10 Reps
Barbell Bench Press
3 Sets x 5 Reps
Dip
2 Sets x 10 Reps
Barbell Military Press (Seated)
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Skullcrushers
3 Sets x 10 Reps
Day 2
Lower body power day
Est. 34 min
6 exercises
Barbell Squat
3 Sets x 5 Reps
Machine Leg Press
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Day 3
chest / triceps
Est. 79 min
9 exercises
Barbell Incline Bench Press
10 Sets x 6 Reps
Dumbbell Fly
4 Sets x 6 Reps
Cable Lower Chest Raise
4 Sets x 6 Reps
Leverage Chest Press
2 Sets x 6 Reps
Weighted Tricep Dip
2 Sets x 6 Reps
Dip
1 Set x 100 Reps
EZ Bar French Press
4 Sets x 6 Reps
Cable Shoulder Extension
4 Sets x 6 Reps
Body Up (vanaf eleboog naar hand)
4 Sets x 10 Reps
Day 4
back / biceps
Est. 71 min
8 exercises
Barbell Bent-Over Row
10 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 6 Reps
T Bar Row
6 Sets x 6 Reps
Cable Seated Row
8 Sets x 6 Reps
Dumbbell Incline Curl
6 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 6 Reps
Dumbbell Seated Hammer Curl
8 Sets x 6 Reps
Cable Standing Curl
4 Sets x 12 Reps
Day 5
shoulders / triceps
Est. 88 min
11 exercises
EZ Bar Tricep Extension
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
2 Sets x 6 Reps
Barbell Rear Press
6 Sets x 6 Reps
Dumbbell Seated Front Raise
2 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 6 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6 Reps
Day 6
bicep / tricep / forearms
Est. 62 min
10 exercises
Weighted Tricep Dip
4 Sets x 6 Reps
close grip bicep pull up
4 Sets x 6 Reps
Barbell Curl
6 Sets x 6 Reps
Barbell Overhead Tricep Extension
6 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 6 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 6 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 6 Reps
Dumbbell Seated Bent-Over Tricep Extension
4 Sets x 6 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 6 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 6 Reps
Day 7
Legs / Calves
Est. 69 min
7 exercises
Barbell 1/2 Squat
5 Sets x 6 Reps
Machine Leg Press
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 6 Reps
Barbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Machine Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
