Translation from http://powerbuilding.pl
Author: Iron Addict (R.I.P.) from ironaddicts.com:
A SIMPLE Power Based Routine
Monday (Workout 1)
- Squat or Box Squat 2-3 sets x 5 reps
- Glute/Ham Raises or Pull-throughs 3 x 10
- Bent-Over Row or Chest-Supported Row 4 x 6
- Barbell or Dumbbell Bicep Curl 3 x 8
- Calf Raises 3 x 15
Wednesday (Workout 2)
- Flat Barbell Press or Board Press 3 x 5 or 3 x 3
- Incline Dumbbell Press 4 x 8
- Standing Barbell or Dumbbell Press 3 x 8
- Triceps French Press 3 x 10
- Abs 3 x 10
Friday (Workout 3)
- Deadlift or Rack Pulls (below knees) 2-3 x 5
- Leg Press 2 x 10
- Pull-ups or Lat Pulldowns 4 x 6
- Barbell or Dumbbell Bicep Curl 3 x 8
- Calf Raises 3 x 15
Monday (Workout 4)
- Incline Barbell or Dumbbell Press 3 x 5 or 3 x 3
- Flat Dumbbell Press 4 x 8
- Standing Barbell or Dumbbell Press 3 x 8
- Cable Triceps Extension 3 x 10
- Abs 3 x 10
Wednesday (repeat Workout 1) …
Friday (repeat Workout 2) … etc.
Notes:
Deload (light week) every 4-8 weeks (for most people, every 4-5 weeks works best) by doing 1/2 the sets or using 85% of the weight.
Do not train to failure; leave 1 rep in reserve, meaning when your form starts to break down, end the set.
If you have recovery issues, remove 1 set from each exercise.
Perform repetitions dynamically in the positive phase of the movement (e.g., pressing the barbell) and controlled in the negative phase (lowering the barbell).
The load for sets is constant; if you cannot complete all sets with a given load, it is too heavy.
You can swap smaller exercises for others, e.g., barbell bicep curls for hammer curls or other triceps exercises, etc.
DO NOT REPLACE COMPOUND EXERCISES WITH ISOLATION EXERCISES. IF YOU CAN SQUAT AND DEADLIFT, DO THEM. THESE ARE THE 2 MOST IMPORTANT EXERCISES IN THIS PLAN.
Change exercises every 4-8 weeks or when you hit a plateau.
Exercises that can be changed:
If you absolutely have no other option, you can change squats to machine squats or leg press. THE EFFECTS WILL BE SMALLER.
Rows can be done with dumbbells or on a machine.
For bicep curls, you can use any variation: barbell, dumbbells, etc.
For triceps exercises, you can do any exercise.
Calves can be done on a leg press, with a barbell on your back, with a dumbbell, on one leg, etc.
You can change flat barbell press to dumbbell press or dips.
Standing barbell or dumbbell press – do not replace with anything else.
Abs – you can do weighted crunches, hanging leg raises, ab-wheel, or ab machines.
You can change deadlifts to Romanian deadlifts and good mornings.
Leg press – you can change to front squats.
Incline dumbbell/barbell press – do not replace with anything else.
You can change flat dumbbell press to dips.
If for some reason you cannot do certain exercises, you can definitely swap them for something else; look around the gym.
Iron Addict
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Don’t know what an exercise looks like? I’ve added videos of exercises like Glute/Ham raises and Pull-throughs to many posts; search for them and you’ll definitely find videos on the site.
