Power and Strength Program

Why This Routine Works

This routine is a 6 week program designed to help you increase your power and strength for long term muscle gains.

Workout Day Split

Day 1 - Chest, Shoulders and Triceps

Day 2 - Back and Biceps

Day 3 - Abs and Legs

Day 4 - Chest, Shoulders and Triceps

Day 5 - Back and Biceps

Day 6 - Abs and Legs

Power and Strength Training Stats

Weeks 1 and 4

Day 1 Workout Time - 16 minutes
Day 1 Rest Time - 1 hour 8 minutes

Day 2 Workout Time - 14 minutes
Day 2 Rest Time - 1 hour

Day 3 Workout Time - 16 minutes
Day 3 Rest Time - 1 hour 8 minutes

Day 4 Workout Time - 16 minutes
Day 4 Rest Time - 1 hour 8 minutes

Day 5 Workout Time - 14 minutes
Day 5 Rest Time - 1 hour

Day 6 Workout Time - 16 minutes
Day 6 Rest Time - 1 hour 8 minutes

Weeks 2 and 5

Day 1 Workout Time - 27 minutes
Day 1 Rest Time - 41 minutes

Day 2 Workout Time - 24 minutes
Day 2 Rest Time - 36 minutes

Day 3 Workout Time - 24 minutes
Day 3 Rest Time - 36 minutes

Day 5 Workout Time - 24 minutes
Day 5 Rest Time - 36 minutes

Day 6 Workout Time - 24 minutes
Day 6 Rest Time - 36 minutes

Weeks 3 and 6

Day 1 Workout Time - 1 hour and 28 minutes
Day 1 Rest Time - 22 minutes

Day 2 Workout Time - 1 hour and 4 minutes
Day 2 Rest Time - 18 minutes

Day 3 Workout Time - 1 hour and 2 minutes
Day 3 Rest Time - 18 minutes

Day 4 Workout Time - 1 hour and 28 minutes
Day 4 Rest Time - 22 minutes

Day 5 Workout Time - 1 hour and 4 minutes
Day 5 Rest Time - 18 minutes

Day 6 Workout Time - 1 hour and 2 minutes
Day 6 Rest Time - 18 minutes

Equipment Used

Barbell
Dumbbell
Strength Machine
Cable Machine
Leg Press Machine
Bench
Weight Plate

Nutrition

rotein - Egg Whites, Lean Chicken, Lean Beef, Protein Shakes, Cottage Cheese, Greek Yogurt, Lean Ground Turkey, Peanut Butter

Carbs - Sweet Potatoes, Quinoa, Brown Rice, Beans (Black or Kidney), Oatmeal, Whole Wheat Toast,

Of course you cannot forget your fruits and vegetables for a balance of nutrients, antioxidants and fiber.

As with any diet that is gear towards putting on clean muscle and size, you will want to eat a clean and healthy diet.

Stay away from any snack foods, chips, sweets, or anything that will put on excess fat, carbs or sugars into your diet. This will be detrimental to your gains and goals of muscle building.

Notes

You can add in some warm-up sets into each workout to loosen up your muscles

Intensity and focusing on the motions/movements of each exercise will help target and build the little muscles of each body part.

With this routine diet is key, you want to eat and have a clean and healthy diet to attain optimal and best gains possible.