Repeating Power Workout
The repeating power workout is a workout I have used in training to develop both confidence and strength with great success! It can be used for powerlifting. It is designed to use the same weight two weeks consecutively to develop confidence handling the weight.
The relative intensity of the work sets the first week is lower to develop confidence handling the weight. The second week the reps increase and are more challenging. All of the sets are work sets only so warm-up as needed. The numbers on top of the fraction represent percentages of a one rep max. The number on the bottom of the fraction is the number of reps multiplied by the sets (see key below).
|
Exercise |
week 1 | week 2 | week 3 | week 4 |
| Day 1 | ||||
| Squat | 80/4 x 3 | 80/5 x 3 | 85/3 x 3 | 85/4 x 3 |
| Good AM | 75/6 x 3 | 75/8 x 3 | 80/5 x 3 | 80/6 x 3 |
| Split Squat | 75/8 x 3 | 75/10 x 3 | 80/6 x 3 | 80/8 x 3 |
| Db Rdl Complex | 75/6 x 3 | 75/8 x 3 | 80/5 x 3 | 80/6 x 3 |
| GHR | bwt/f-1 | bwt/f-1 | bwt + / f-1 | bwt + / f-1 |
| Day 2 | ||||
| Bench Press | 80/4 x 3 | 80/5 x 3 | 85/3 x 3 | 85/4 x 3 |
| Close Grip Press | BP-10%/f x 2 | BP-10%/f x 2 | BP-10%/f x 2 | BP-10%/f x 2 |
| Incline Press | 80/4 x 3 | 80/5 x 3 | 85/3 x 3 | 85/4 x 3 |
| Db upright rows | 75/8 x 3 | 75/10 x 3 | 80/6 x 3 | 80/8 x 3 |
| Dips | bwt/f-1 | bwt/f-1 | bwt + / f-1 | bwt + / f-1 |
| Day 3 | ||||
| Dead Lift | 80/4 x 3 | 80/5 x 3 | 85/3 x 3 | 85/4 x 3 |
| Rack Lockouts | DL+10%/f x 2 | DL+10%/f x 2 | DL+10%/f x 2 | DL+10%/f x 2 |
| RDL | 75/8 x 3 | 75/10 x 3 | 80/6 x 3 | 80/8 x 3 |
| Bent Rows | 75/8 x 3 | 75/10 x 3 | 80/6 x 3 | 80/8 x 3 |
| Pullups | bwt/f-1 | bwt/f-1 | bwt + / f-1 | bwt + / f-1 |
| Day 4 | ||||
| Military Press | 80/4 x 3 | 80/5 x 3 | 85/3 x 3 | 85/4 x 3 |
| Db Bench | 75/8 x 3 | 75/10 x 3 | 80/6 x 3 | 80/8 x 3 |
| Db Incline | 75/8 x 3 | 75/10 x 3 | 80/6 x 3 | 80/8 x 3 |
| Db 3 way rs | pick wt/8 x 2 | pick wt/8 x 2 | pick wt/10 x 2 | pick wt/10 x 2 |
| Y T W L | bwt/8 x 2 | bwt/8 x 2 | pick wt/10 x 2 | pick wt/10 x 2 |
|
Exercise |
week 5 | week 6 | week 7 | week 8 |
| Day 1 | ||||
| Squat | 90/2 x 2 | 90/3 x 2 | 95/1 x 2 | 95 x 2 x 2 |
| Good AM | 85/4 x 2 | 85/5 x 3 | 90/3 x 2 | 90/4 x 2 |
| Split Squat | 85/5 x 2 | 85/6 x 3 | 85/4 x 2 | 85/5 x 2 |
| Db Rdl Complex | 85/4 x 2 | 85/5 x 3 | 90/3 x 2 | 90/4 x 2 |
| GHR | bwt + / f-1 | bwt + / f-1 | bwt + / f-1 | bwt + / f-1 |
| Day 2 | ||||
| Bench Press | 90/2 x 2 | 90/3 x 2 | 95/1 x 2 | 95 x 2 x 2 |
| Close Grip Press | BP-10%/f x 2 | BP-10%/f x 2 | BP-10%/f x 2 | BP-10%/f x 2 |
| Incline Press | 90/2 x 2 | 90/3 x 2 | 95/1 x 2 | 95 x 2 x 2 |
| Db upright rows | 85/5 x 2 | 85/6 x 3 | 85/4 x 2 | 85/5 x 2 |
| Dips | bwt + / f-1 | bwt + / f-1 | bwt + / f-1 | bwt + / f-1 |
| Day 3 | ||||
| Dead Lift | 90/2 x 2 | 90/3 x 2 | 95/1 x 2 | 95 x 2 x 2 |
| Rack Lockouts | DL+10%/f x 2 | DL+10%/f x 2 | DL+10%/f x 2 | DL+10%/f x 2 |
| RDL | 85/5 x 2 | 85/6 x 3 | 85/4 x 2 | 85/5 x 2 |
| Bent Rows | 85/5 x 2 | 85/6 x 3 | 85/4 x 2 | 85/5 x 2 |
| Pullups | bwt + / f-1 | bwt + / f-1 | bwt + / f-1 | bwt + / f-1 |
| Day 4 | ||||
| Military Press | 90/2 x 2 | 90/3 x 2 | 95/1 x 2 | 95 x 2 x 2 |
| Db Bench | 85/5 x 2 | 85/6 x 3 | 85/4 x 2 | 85/5 x 2 |
| Db Incline | 85/5 x 2 | 85/6 x 3 | 85/4 x 2 | 85/5 x 2 |
| Db 3 way rs | pick wt/12 x 2 | pick wt/12 x 2 | pick wt/14 x 2 | pick wt/14 x 2 |
| Y T W L | pick wt/12 x 2 | pick wt/12 x 2 | pick wt/14 x 2 | pick wt/14 x 2 |
KEY:
Bwt = bodyweight
f = fail
f-1 = almost to fail
+ = add weight
pick wt = pick weight
Y T W L = Prone position on a bench performing arm movements that make the letters for scapular stabilzation.
Db RDL complex = perform reps holding dumbell with each hand with each foot on the ground.