Strength & Power
Sport
Intermediate
Barbell
Plan Details
The Strength & Power routine by nickburgin is a 8 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Day 1
Lower Strength I
Est. 51 min
6 exercises
Barbell Bench Squat
5 Sets x 5 Reps
Barbell Deadlift
4 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Step-Up
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 10 Reps
Day 2
Upper Power I
Est. 64 min
8 exercises
Barbell Bench Press
6 Sets x 3 Reps
Plyo Push-Up
6 Sets x 6 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Day 3
Lower Power I
Est. 41 min
5 exercises
Barbell Bench Squat
6 Sets x 3 Reps
Box Jump
6 Sets x 6 Reps
Trap Bar Deadlift
6 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbell Single Leg Deadlift
3 Sets x 10 Reps
Day 4
Upper Strength I
Est. 56 min
7 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Cable Seated Row
4 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Day 5
Lower Strength II
Est. 53 min
6 exercises
Barbell Deadlift
5 Sets x 5 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Good Morning
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Dumbbell Single-Leg Squat
4 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Day 6
Upper Power II
Est. 65 min
8 exercises
Barbell Bench Press
6 Sets x 3 Reps
Machine Inverted Row
6 Sets x 6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Barbell Cambered Row (Prone)
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Day 7
Lower Power II
Est. 41 min
5 exercises
Barbell Bench Squat
6 Sets x 3 Reps
Box Jump
6 Sets x 6 Reps
Trap Bar Deadlift
6 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbell Single Leg Deadlift
3 Sets x 10 Reps
Day 8
Upper Strength II
Est. 62 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Military Press
5 Sets x 5 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Shoulder Complex
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
