Power and Strength Routine

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6 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Week 1 - Workout 7 exercises, 51 mins

Barbell Squat	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Cable Pull Through	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Week 2 - Workout 7 exercises, 53 mins

Barbell Bench Press	3x6 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s

Rest 0 exercises, 0 min

Week 1 - Workout 7 exercises, 53 mins

Barbell Bench Press	3x6 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s

Week 2 - Workout 7 exercises, 51 mins

Barbell Squat	3x6 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Cable Pull Through	4x10 reps	rest: 60s
Barbell Bent-Over Row	4x8 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Rest 0 exercises, 0 min

Week 1 - Workout 7 exercises, 51 mins

Barbell Deadlift	3x6 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Barbell Curl	4x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Week 2 - Workout 7 exercises, 53 mins

Barbell Bench Press	3x6 reps	rest: 60s
Barbell Incline Bench Press	4x8 reps	rest: 60s
Barbell Shoulder Press	4x8 reps	rest: 60s
Barbell Shrug	3x8 reps	rest: 60s
Barbell Tricep Extension	4x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Cable Kneeling Crunch	4x12 reps	rest: 60s