No two physiques will be exactly alike and therefore, the power workout will not work for everyone. I strongly believe however, a power workout such as this free workout routine can benefit most poeple.
Whether you want to improve your golf swing or to power up the front lines of football, strength is something we all need. Using this free workout routine to get a stronger body can certainly help out when your tight in the corners and need to come out first or when you need that extra distance on the shot put.
However, this workout is not for beginners. For those weight trainers out there who are just starting out, you might want to look at building muscle 101's beginner routines . The reason is that this workout demands that you have an inner body awareness of what your body can and can't do.
I suggest you follow this workout program for 12 to 15 weeks and take two weeks off. After that you can either continue with the program or customize it the way you see fit.
The Workout
The first thing that you must do is give yourself some goals for certain compound movements such as the bench press, dead lift, shoulder press, and other movements within this free workout routine.
Since I recommend you follow this free workout routine for 8 to 12 weeks, give yourself some realistic goals. Adding on 20 pounds to your bench is realistic for example. This is very important so if you serious about getting strong, you absolutely cannot skip this step - Set yourself some realistic goals. If you need goal sheets and weight training logs, go to this page and print these off for free.Click here.
The repetition range for this free workout routine is 5 to 7 repetitions per set. Occasionally, you may go for a lower range but I suggest you stay within the 5 to 7 rep range.
Since you are using a lower repetition range you can use heavier weights. Using heavy weights will force the body to respond rapidly with strength and size gains. The best exercises for this free workout routine are basic compound movement such as bench presses, shoulder presses and squats.
Compound movements involve several muscle groups as opposed to the isolation workouts. By working over a larger area of muscle groups, you force your body to work harder which will lead to more muscle growth. However, do not sacrifice heavy weight for technique. Proper form is a must if you want to build strength and muscle so do the exercises properly. I've included an illustration of each exercise as well as a link to a complete description. Simply click on the exercise name and you'll be taken to the description.
This is a very intense workout so remember to follow a diet that can support heavy training. Forget about dieting on this free workout routine. .
A word of caution for those of you who choose to use this workout routine. Always remember to warm up properly for 5 to 10 minutes on the exercise bike or ellitptical trainer followed by 5 to 10 minutes of stretches. Also, do rotator cuff specific warm ups because these injuries will take months to heal. You can read about my experiences with these injuries here.
The workout routine is designed as a 1 one, two off routine. That is, you will follow the power workout routine I on Monday, rest on day two and three and perform the power workout routine II on day four and rest on day five and rest on day six and repeat cycle. Here's how it will look.
Workout Schedule:
Day one
Power workout routine I
Day two
Rest
Day three
Rest
Day four
Power workout routine II
Day five
Rest
Day six
Rest
Repeat
Power Workout I - Day 1
Heavy bench presses
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 X 5 reps
Heavy incline presses
Warm up 1 x 15 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps
Press behind the neck
Warm up 1 x 15 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps
Deadlifts
Warm up 1 x 15 reps
1 x 7 reps
1 x 7 reps
1 x 7 reps
Barbell curls
Warm up 1 x 15 reps
1 x 8 reps
1 x 8 reps
1 x 6 to 8 reps
Lying leg curls
Warm up 1 x 15 reps
1 x 12 reps
1 x 10 reps
1 x 8 reps
Standing calf raises
Warm up 1 x 20 reps
3 x 12 reps
The leg movements in this free workout routine have a higher rep range since legs can handle heavier weights with a higher rep range.
Try and use each exercise for up to seven repetitions, then when you have become used to using the weight for seven reps, add more weight. Try to bring your repetition count up to the target range of between five to seven.
You will need to rest a little more in between sets to generate maximum power. Try resting a couple of minutes in between sets.
Remember to record all aspects of your training in a weight lifting log. You will make better gains by recording all weight and reps and comparing those results to the goals you have set out.
Power workout II - Day 4
Heavy close grip bench presses
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps
Dips
1 x 12 reps- body weight
2 x 8 reps- weighted
Chip ups
1 x 12 reps- body weight
2 x 7 reps- weighted
Heavy bent over barbell rows
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 x 5 to 7 reps
Heavy squats
Warm up 1 x 20 reps
1 x 7 reps
1 x 7 reps
1 x 5 reps
This workout routine is not as long but the heavy squats at the end will really test your will. It's a tough routine but it will work.
When on this workout routine aim at increasing the amount of weight you are using. Also remember to keep your form strict. Your motto while on this free workout routine should be "strict and heavy".
It is easy to start getting sloppy once you start using heavy weights. Once you start showing off and begin to get sloppy, you open yourself up to injuries. Don't be tempted to start showing off. Use good form and you'll be well rewarded with new muscle growth. Start using bad form and technique and you'll be penalized with injuries.
Remember, "strict and heavy".
The following information will go over the details of weight and descriptions.
Power Workout Routine I - Illustrations, method and description
Flat Bench Press
Set progression:
Warm up: 20 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 repetitions
Set three: 1 x 5 repetitions
The main purpose of this exercise is to increase strength. Here’s what I suggest you do. Warm up with 20 repetitions. This weight should be less than 50% of your max and you should get a really good stretch out of your chest and shoulders. Do these reps nice and slow.
For the first set, use about 60% of your max. For example, let’s say your max on the bench is 225 pounds. For your first set, you’ll do 60% or 135 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance.
Rest for about 1 minute to a minute and a half and remember to stretch your chest. For your second set, you should be using 70% to 75% of your max. So, if your max is 225 pounds, you’ll be using about 165 pounds. Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 225 you’ll be using about 185 pounds to 190 pounds.
It’s important that you get a spotter for this set. Try and get 5 repetitions with this last set. This is very important - Do not max out with your bench press. That is, do not go for one rep max sets.
You should only do this after about 8 weeks of training and even at that, you must be very careful. One rep maximums can lead to injuries so keep your reps to 5 and up and always perform the reps with a controlled and fluid movement.
Really concentrate on the movement and squeeze those pecs throughout the entire movement. Remember to keep your head and butt on the bench. Do not bounce the weight off your chest as this takes away from the overall exercise.
You should be pyramiding the weight for this workout routine. That is, try and add 5% to 10% to your final working set every other workout, or every workout if you can.
Rest periods between sets: 1 minute to 1 ½ minutes seconds
Incline Bench Press
Set progression:
Warm up: 15 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 repetitions
Set three: 1 x 5 repetitions
Like the bench press, this is a great exercise for the chest. Your warm up should consist of 15 repetitions with about 50% of your max. So if you max on the incline press is 185 pounds, you should warm up with about 90 pounds.
The first set should be used with about 60% (110 pounds) of your max, the second set 70% (130 pounds) of your max and for the last set, you should be close to 80% (148 - 150 pounds) of your max. Choose a weight that allows you to comfortably do the repetitions in good form.
You should just barely be able to complete the last rep on the last set. I suggest you get a spotter for this set.
Rest periods between sets: 1 minute to 1 ½ minutes. After you have finished this exercise, rest for about 3 minutes and set up the shoulder press.
Press Behind the Neck
Set progression:
Warm up: 15 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 reps
Set three: 1 x 5 reps
This is a great exercise for the deltoids (shoulders). Your warm up should consist of 15 repetitions with about 50% of your max. If your not comfortable doing this exercise to the back, try using the barbell in the front.
So if you max on the press is 185 pounds, you should warm up with about 90 pounds. The first set should be used with about 60% (110 pounds) of your max, the second set 70% (130 pounds) of your max and for the last set, you should be close to 80% (148 - 150 pounds) of your max.
Choose a weight that allows you to comfortably do the repetitions in good form. You should just barely be able to complete the last rep on the last set. I suggest you get a spotter for this set.
You should be pyramiding the weight for the free workout routine. That is, try and add 5% to 10% to your final working set every other workout. If you prefer to do this exercise to the front, please do so.
Rest periods between sets: 1 minute.
Dead lifts
Set progression:
Warm up: 15 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 reps
Set three: 1 x 7 reps
Since this exercise is a true multi jointed exercise, you should be able to handle more weight than with other exercises. However, you should always be using the proper technique - Especially with this exercise as it involves the lower back.
For the first set, you should do a warm up that consists of about 40% to 50% of your max. So if your max is 315 pounds, you should be starting with about 135 pounds.
For your second set, you should be using about 60% of your max or about 185 pounds in this example. For the second set, you should be at 70% to 75% of your max. If your max is 315 pounds, you should be using about 225 pounds.
For your final set, you should be using about 80% to 85% of your max. If your max is 315 pounds, you should be using about 260 pounds to 275 pounds.
Rest periods - 1 minute to 2 minutes. This is a tough exercise and take enough time to get your strength. However, don’t rest too long as to allow your body to go cold. This usually happens around the 5 minute mark.
Standing barbell curls
Set progression:
Warm up: 15 repetitions
Set one: 1 x 8 repetitions
Set two: 1 x 8 repetitions
Set three: 1 x 6 to 8 repetitions
Weight increments: You should be starting with about 50% of your max on the first set. Increase the weight by 10% to 15% for each successive set. By the time you reach set four, you should be using 80% to 85% of your max. The movement should be under control and fluid. Try and aim for a 5% to 10% increase in weight from set one to set two in this program.
For your last set, you should be using weight that allows you to perform 6 to 8 reps but with some difficulty. You want to just barely complete 8 reps in good form.
Rest periods sets: 50 seconds
Lying leg curls
Set progression: Warm up: 1 x 15 repetitions
Set one: 1 x 12 repetitions
Set two: 1 x 10 repetitions
Set three: 1 x 8 repetitions
Weight increments: For each successive set, increase the weight by about 10% to 15%. By the third set, you should be at 80% to 85% of your max.
Rest periods between sets: 50 seconds
Power Workout Routine II - Illustrations, method and description
Heavy close grip bench presses
Set progression:
Warm up: 20 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 repetitions
Set three: 1 x 5 repetitions
Weight increments: For the first couple of workouts, choose a comfortable weight that allows you to perform the exercise in good form.
Warm up with 20 repetitions. This weight should be less than 50% of your max and you should warm up your triceps and chest area. Do these reps nice and slow. So if your max is 150 pounds, you should be warming up with about 75 pounds.
For the first set, use about 60% of your max. For example, let’s say your max is 150 pounds. For your first set, you’ll do 60% or 90 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance.
Rest for about 1 minute to a minute and a half and remember to stretch your triceps. For your second set, you should be using 70% to 75% of your max. So, if your max is 150 pounds, you’ll be using about 105 pounds.
Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 150 you’ll be using about 120 pounds to 125 pounds.
It’s important that you get a spotter for this set. Try and get 5 repetitions with this last set.
Really concentrate on the movement and squeeze those triceps throughout the entire movement. Remember to keep your head and butt on the bench and keep your arms to the sides. Do not bounce the weight off your chest as this takes away from the overall exercise.
Keep the weight constant for the first couple of workouts. After you have gotten used to the exercise, try and increase the weight by 5% to 10%. Remember not to bounce the weight off your chest. You want to keep all of the tension on the triceps. You should be at 80% to 85% of you max by set four.
Rest periods between sets: 60 seconds
Parallel bar dips
Set progression:
Set one: 1 x 12 repetitions - use your body weight
Set two: 1 x 8 repetitions - weighted
Set three: 1 x 8 repetitions - weighted
Weight increments: If you are not used to performing this exercise, I suggest you try and use your body weight for 3 sets of 8 to 12 until you are comfortable enough to add weight to the exercise.
Once you feel comfortable to add weight, add another 5 to 10 pounds. Slowly add another 5 to 10 pounds every other workout. However, do not add weight at the expense of form. Make sure that you can perform the reps under control before you add more weight.
Rest period between sets: 50 seconds to 1 minute.
Chin ups
Set progression:
Set one: 1 x 12 repetitions - use your body weight
Set two: 1 x 8 repetitions - weighted
Set three: 1 x 8 repetitions - weighted
Rest period between sets: 50 seconds to 1 minute.
Bent over barbell rowing
This exercise is a true mass building exercise and should become one of the exercise staples in your back program. Bent over barbell rowing’s main purpose is to add slabs of beef to your mid back, if it’s done right. It’s very important that you get the form and technique of this exercise down to a science.
Set progression:
Warm up: 20 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 repetitions
Set three: 1 x 5 to 7 repetitions
Weight increments: Warm up with 20 repetitions. This weight should be less than 50% of your max. Do these reps nice and slow.
For the first set, use about 60% of your max. For example, let’s say your max is 200 pounds. For your first set, you’ll do 60% or 120 pounds in this case. Don’t worry that you don’t feel your muscles burning after the first set because your goal is to build strength - Not endurance.
Rest for about 1 minute to a minute and a half and remember to stretch your back. For your second set, you should be using 70% to 75% of your max. So, if your max is 200 pounds, you’ll be using about 140 to 145 pounds. Do seven controlled repetitions.
Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 200 you’ll be using about 160 pounds to 165 pounds.
Try and get 5 to 7 repetitions with this last set. This exercise is very effective provided you use the proper form. Do not add more weight at the expense of form.
Rest periods: 1 minute to 1 ½ minutes.
Squats
Set progression:
Warm up: 20 repetitions
Set one: 1 x 7 repetitions
Set two: 1 x 7 repetitions
Set three: 1 x 5 to 7 repetitions
Weight increments: I suggest you warm up with 20 repetitions. This weight should be less than 50% of your max. Do these reps nice and slow. For example, if you max squat is 225 pounds, you should be warming up with 90 to 100 pounds.
For the first set, use about 60% of your max. For example, let’s say your max on the squat is 225 pounds. For your first set, you’ll do 60% or 135 pounds in this case.
Rest for about 1 minute to a minute and a half and remember to stretch your legs. For your second set, you should be using 70% to 75% of your max. So, if your max is 225 pounds, you’ll be using about 165 pounds.
Do seven controlled repetitions. Rest about a minute and a half. For your third set, you should be nearing 80% to 85% of your max. If your max is 225 you’ll be using about 185 pounds to 190 pounds.
So if you are using 185 pounds on your last set and can perform the reps with confidence, try adding another 5% to the squat for the next workout. Only add weight when you can perform the current working sets with comfort and under control.
This is very important - Always use a spotter for the last working sets - Especially for squats. Always use a squat rack with safety pins or a power rack with bottom bars. If you can’t find a spotter and you don’t have safety racks or pins, do not attempt to go to 85% of your max on the squat. This is very important.
Perform this set slowly and smoothly - really concentrate on your quadriceps.
Rest periods between sets: 1 to 2 minutes.
This workout routine will work if you give it the proper effort and attention. However, feel free to customize it according to your exercise preferences but keep the compound exercises in. I suggest you follow this workout routine for as long as you get the results you want. However, I suggest you take a two week break after every 12 to 15 week training cycle.
Remember, in order to get the maximum results with this workout routine, two things must be in place:
- Diet; And - Recovery
If you can follow a diet that supports a weight training such as the one presented, you'll get big and very strong. Also, recovery and rest is just as important so I strongly suggest you give each of them complete effort and attention. For more information about each, please see the following pages:
- Eating to build muscle mass
- Rest and recovery from weight training
Now if you don't know how to structure a weight lifting diet that builds quality muscle, try using Will Brink's Body Building Revealed. A fantastic program that will show you, step by step how to put together a nutritional program that builds muscle and strength. This is a paid resource and will cost about 40 bucks but it's well worth it.
