The power program

Program focused on increasing working weights in the Big Three: Squat, Bench Press, Deadlift.

12 weeks 4 days/week

About this program

The "The power program" program runs for 12 weeks, 4 training days per week, suitable for intermediate level. It includes 4 training days and 19 exercises in total.

Day 1. Day 1: Squats

Barbell Squats

5 sets · 3–5 reps · rest 180 sec

Romanian thrust

3 sets · 5–8 reps · rest 120 sec

Leg extension in the simulator

3 sets · 8–12 reps · rest 90 sec

Getting up on your toes

4 sets · 10–15 reps · rest 60 sec

The bar

3 sets · 45–45 reps · rest 60 sec

Day 2. Day 2: Bench press

Bench press

5 sets · 3–5 reps · rest 180 sec

Army Bench Press

3 sets · 5–8 reps · rest 120 sec

Bench press with a narrow grip

3 sets · 6–10 reps · rest 90 sec

Swing the dumbbells to the sides

3 sets · 10–15 reps · rest 60 sec

Extension of the arms in the block

3 sets · 10–12 reps · rest 60 sec

Day 3. Day 3: Deadlift

Deadlift

5 sets · 1–3 reps · rest 240 sec

Pull-ups with a medium grip

4 sets · 5–8 reps · rest 120 sec

Pull one dumbbell in an incline

3 sets · 6–10 reps · rest 90 sec

Bending arms with a barbell

3 sets · 8–12 reps · rest 60 sec

Lifting the legs in the vise

3 sets · 10–15 reps · rest 60 sec

Day 4. Day 4: Auxiliary

Squats with a barbell on the chest

3 sets · 5–8 reps · rest 120 sec

Upper block thrust

3 sets · 8–12 reps · rest 90 sec

Dumbbell bench press

3 sets · 8–12 reps · rest 90 sec

Traction of the block to the belt while sitting

3 sets · 8–12 reps · rest 90 sec

The power program

About this program

Day 1. Day 1: Squats

Day 2. Day 2: Bench press

Day 3. Day 3: Deadlift

Day 4. Day 4: Auxiliary

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