Power and size

Intermediate, 4 days a week, 10 weeks

Four days split into upper and lower body: two heavy days with low reps to build strength, then two lighter days with more reps to build muscle. For members with a few months of lifting behind them.

The days

1. 1Upper strength

   • Barbell bench press 180 s rest 4 × 3–5
   • Barbell bent over row pronated grip 180 s rest 4 × 3–5
   • Standing shoulder press barbell 150 s rest 3 × 5–8
   • Pull up normal grip 150 s rest 3 × 5–8
   • EZ bar biceps curl normal grip 90 s rest 2 × 6–10
   • Close grip barbell bench press 90 s rest 2 × 6–10

2. 2Lower strength

   • Barbell squats 180 s rest 4 × 3–5
   • Trap bar deadlift 180 s rest 3 × 3–5
   • Leg press machine normal stance 120 s rest 3 × 10–15
   • Lying leg curl machine 90 s rest 3 × 6–10
   • Smith machine calf raise 60 s rest 4 × 6–10

3. 3Upper size

   • Barbell bench press incline 120 s rest 3 × 8–12
   • Dumbbell fly flat bench 90 s rest 3 × 8–12
   • Lat pull down wide grip 90 s rest 3 × 8–12
   • Seated cable row V-bar machine 90 s rest 3 × 8–12
   • Lateral raises dumbbell 60 s rest 3 × 10–15
   • Alternate incline dumbbell curl 60 s rest 3 × 8–12
   • Cable triceps push down V-bar 60 s rest 3 × 8–12

4. 4Lower size

   • Front squats barbell 150 s rest 3 × 8–12
   • Barbell hip thrust 120 s rest 3 × 8–12
   • Dumbbell Bulgarian split squat 90 s rest 3 × 8–12
   • Leg extension machine 75 s rest 3 × 10–15
   • Lying leg curl machine 75 s rest 3 × 10–15
   • Seated calf machine 60 s rest 4 × 10–15