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BARBELL CLUB

POWER UP PROGRAM

This program is meant for experienced lifters who want to increase their muscle mass and strength in the big 3 lifts.  This workout program revolves around high volume, so Nutrition and Recovery are paramount.  There are 4 workouts with a lot of flexibility in exercise choices; in fact, it is recommended that for the isolation circuits you change exercises frequently).  

 

Workouts throughout the week should be evenly spaced.  It is imperative that you allow for adequate recovery or you will get injured. Examples would be either a Mon/Tues/Thurs/Fri or Mon/Wed/Fri/Sat schedule would work.  IF you can only get in 3 workouts each week, drop workout #4.

 

THE WORKOUTS

 

Workout 1 

☆Squat w1-85% x5 / w2-90% x3 / w3-95% x1+

☆Accessory Work: Quads, Hams, Calves, Core

 

Workout 2 

☆Bench w1-85% x5 / w2-90% x3 / w3-95% x1+

☆Accessory Work: Chest, Back, Tris, Bis, Core

 

Workout 3 

☆Deadlift w1-85% x5 / w2-90% x3 / w3-95% x1+

☆Accessory Work: Back, Hams, Core

 

Workout 4 

☆Overhead Press w1-85% x5 / w2-90% x3 / w3-95% x1+ ☆Accessory Work: Chest, Back, Tris, Bis, Core

*Strength Cycle repeats every 3-weeks, add +10lbs each cycle to Squat, Bench, and Deads. Volume Training increases starts ~50%, increasing 5-10% every 4th week. 

 

*All recommended weights% for the major lifts are based off of your Training Max (roughly 90% of your 1-Rep Max or equal to your 3-Rep Max).  

 

CLICK HERE TO DOWNLOAD THE WORKOUT SPREADSHEET!

CLICK HERE TO SEE THE WORKOUT DEMO VIDEO!

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