There is no denying that when you want to step in the weight room, you want to get strong. It’s something every single one of us wants to attain, getting stronger than we were the day before, the month before and the year before.
It’s good to have big goals, and I’m giving you a plan over the next eight weeks that will really help boost those strength levels. Taking some of the things I’ve learned over the past 15 years competing in powerlifting as well as bodybuilding, I’ve come up with an ideal plan for anyone to gain strength in power.
We’ll focus a lot on compound movements – namely the deadlift, bench press, squat and some sort of overhead pressing – and get you as strong as you’ve ever been.
In short, this program is for anybody who wants to be strong. You’ll have to train with incredible intensity, eat properly, utilize the supplements listed and get plenty of rest. Combined, you’re going to be on the perfect path to enjoy some immense strength gains.
Day 01
Monday
Week #1
Week #1
Deficit Conventional Deadlift: Work to a 1 Rep Max (Standing on 1 plate)
*1 Plate = 1 Steel plate or one 25 lb. Bumper plate
*Suggested sets: 5,3,3,1,1,1,1 reps
5 Set Superset (Pick 2 Exercises Each Week)
1 Arm Dumbbell Rows: 12 reps
T-Bar Rows: 12 reps
Seated Rows: 12 reps
Rear Delt Flys: 6 sets of 12 reps
4 Set Superset
GHD or Leg Curls: 5-12 reps
Ab Wheels: 10-25 reps
Day 02
Tuesday
Week #1
Week #1
Pyramid Flat Barbell Bench Press (feet up)
*15,8,8,6,6,4,4,2 reps
Incline Dumbbell Bench Press: 10,8,6,4,2 reps
5 Set Superset (Pick 2 Exercises Each Week)
Dumbbell Chest Flys: 20 reps
Side Lying Laterals: 20 reps
4 Set Tri-set
Straight Bar Pushdowns: 20 reps
Dumbbell Skullcrushers: 20 reps
Bodyweight Skullcrushers: 8-10 reps
Day 03
Wednesday
Week #1
Week #1
OFF
Day 04
Thursday
Week #1
Week #1
Squats (Bodybuilding Style)
*Work to a 10-12 rep Max (LETS SEE WHAT YOU GOT)
*Work up around 6-8 sets total until you reach a max 12 reps
High Volume Walking Lunges: Nonstop for 5 minutes
5 Set Tri-set
Leg Curls: 12 reps
GHD or Low Back Extensions: 8 or 15 reps
Ab Wheels: 20 reps
Day 05
Friday
Week #1
Week #1
Arnold Press: 12,10,8,6,4 reps
5 Set Superset
Close Grip Bench Press: 12 reps
Cheat Curls: 12 reps
5 Set Tri-set
Machine Upright Rows: 12 reps
Two Arm Overhead Dumbbell Press: 12 reps
1 Arm Preacher Curls: 12 reps Each Arm
5 Sets
Barbell Shrugs: Stripping Method (Nonstop)
*5,10,15,20-30 for example: (405)(315)(225)(135)
Day 06
Monday
Week #2
Week #2
Deficit Deadlift: Conventional stance Deadlift
*Standing on two 45lb plates (2 Steel plates or one 45 lb. plate)
*Suggested sets 5,3,3,1,1,1,1 reps
5 Set Superset (Pick 2 Excercises Each Week)
1 Arm Dumbbell Rows: 8 reps
T-Bar Rows: 8 reps
Seated Rows: 8 reps
Rear Delt Flys: 6 sets of 8 reps
4 Set Superset
GHD or Leg Curls: 5-12 reps
Ab Wheels: 10-25 reps
Day 07
Tuesday
Week #2
Week #2
Week 2: Flat Bench Press Pyramid Reps
*15,5,5,5,3,3,3 reps
Incline Dumbbell Bench Press: 10,8,6,4,2
5 Set Superset
Dumbbell Chest Flys: 12
Side Lying Laterals: 12 reps
4 Set Tri-set
Straight Bar Pushdowns: 12 reps
Dumbbell Skullcrushers: 12 reps
Bodyweight Skullcrushers: 12 reps
Day 08
Wednesday
Week #2
Week #2
OFF
Day 09
Thursday
Week 2: Back Squat (Powerlifting Wide Stance)
*Work up to a 3 Rep Max with sets being,
*10,5,5,5,3,3,3 reps
Walking Lunges: 8 minutes
5 Set Tri-set
Leg Curls: 12 reps
GHD or Low Back Extensions: 8 or 15 reps
Ab Wheels: 20 reps
Day 010
Friday
Week #2
Week #2
5 Set Tri-set
Machine Upright Rows: 12 reps
Two Arm Overhead Dumbbell Press: 12 reps
1 Arm Preacher Curls: 12 reps Each Arm
Barbell Shrugs: Stripping Method (Nonstop)
*5,10,15,20-30 for example: (405)(315)(225)(135)
Day 011
Monday
Week #3
Week #3
DEADLIFT (CONVENTIONAL STANCE)
*Stand on weights ; Two steel plates or one 45 lb. Bumper plate
*Suggested sets 5,3,3,1,1,1,1 reps
5 Set Superset
*Pick 2 Exercises each week
1 Arm Dumbbell Rows: 15 reps
T-Bar Rows: 15 reps
Seated Rows: 15 reps
Rear Delt Flys: 6 sets of 15 reps
4 Set Superset
GHD or Leg Curls: 5-12 reps
Ab Wheels: 10-25 reps
Day 012
Tuesday
Week #3
Week #3
Week 3: Flat Bench Press Pyramid Reps
*15,5,5,5,3,3,3 reps
Incline Dumbbell Bench Press: 10,8,6,4,2
5 Set Superset
Dumbbell Chest Flys: 8 reps
Side Lying Laterals: 8 reps
4 Set Tri-set
Straight Bar Pushdowns: 8 reps
Dumbbell Skullcrushers: 8 reps
Bodyweight Skullcrushers: 8-10 reps
Day 013
Wednesday
Week #3
Week #3
OFF
Day 014
Thursday
Week #3
Week #3
Week-3 Bodybuilding Close Stance
Work up to an 8 rep max sets being
10,8,8,8,8,8,8
High Volume Walking Lunges-
Nonstop for 10 minutes
Tri-set-
Leg Curls-12 reps
GHD or Low Back ext-8 or 15 reps
Ab Wheels-20 reps
5 sets
Day 015
Friday
Week #3
Week #3
Week-3 Seated Military Dumbbell Press
8,8,8,8,8,8
Super-set #1 (pick 2 exercises each week)
Close Grip-20 reps
Cheat Curls-20 reps
5 sets
Tri-set #1
Machine Upright Rows-20 reps
Two Arm overhead dumbbell press-20 reps
1 Arm preacher curls -20 reps
5 sets
Barbell Shrugs-Stripping Method Nonstop
5,10,15,20-30 for example (405)(315)(225)(135)
Day 016
Monday
Week #4
Week #4
Sumo Deadlift off the floor
Suggested sets 5,3,3,1,1,1,1,
Super-set #1 (pick 2 exercises each week)
1 Arm Dumbbell rows-
T-bar Rows-
Seated Rows-
5 sets of 6 reps
Rear Delt Flys
6 sets of 6 reps
Super-set #2
GHD or Leg Curls-5-12
Ab wheels-10-25
4 sets
Day 017
Tuesday
Week #4
Week #4
Flat Bench Pyramid Reps
15,12,10,8,5,3
Incline Dumbbell Press-10,8,6,
Super-set #1 Dumbbell Chest Flys-20
Side Lying Laterals-20
5 sets
Tri-set #2
Straight Bar Pushdowns-20
DB Skullcrushers-20
Bodyweight Skulls-20 reps
4 sets
Day 018
Wednesday
Week #4
Week #4
OFF
Day 019
Thursday
Week #4
Week #4
Powerlifting Wide Stance
Work up to a 5 rep max sets being
10,5,5,5,5,5,5
Walking Lunges-10 minutes (add vest)
Tri-set-
Leg Curls-12 reps
GHD or Low Back ext-8 or 15 reps
Ab Wheels-20 reps
5 sets
Day 020
Friday
Week #4
Week #4
Arnold Press-
15,8,8,8,8,8
Super-set
Close Grip-8 reps
Cheat Curls-8 reps
5 sets
Tri-set #1
Machine Upright Rows-8 reps
Two Arm overhead dumbbell press-8 reps
1 Arm preacher curls -8 reps
5 sets
Barbell Shrugs-Stripping Method Nonstop
5,10,15,20-30 for example (405)(315)(225)(135)