POWER PROGRAM
created by Team Alpha Athlete Nick Novacich @knuckledragger202
Week 1
Sunday
Mat Deadlift (2 inches below patella) 3x3
Cambered Bar Squats 5x5
Glute/Ham Raise 4x8
Shrugs 4x8
Standing Abs 4x15
Monday
Speed Bench 40% 15x3
Standing Military Press 4x8
Tate Press x 60 reps (complete all reps in your own scheme)
Close Grip Chins 5x12
Delt Complex 4x40
DB Concentration Curls 5x12
Wednesday
Speed Squats (mild band tension) 40% 15x2
Speed Deadlifts (mild band tension) 40% 15x1
Leg Curl 5x12
Leg Raise 5x12
Prowler Push x 10 trips
Friday
Floor Press 3x3 (Tri focus)
Dumbbell Incline Bench 4x8
Free Motion Low Row 4x8
Flat Bar Pushdowns 4x8
EZ Bar Reverse Curl 4x8
Week 3
Sunday
Cambered Bar Box Squat 3x3
Glute/Ham Raise 4x10
Shrugs 4x8
Standing Abs 4x8
Sled Drags x 10 trips
Monday
Decline Bench 6x8
Dumbbell Military Press 4x8
Dips 4x8
Close Grip Chins 4x8
Delt Complex 4x40
DB Concentration Curls 5x12
Wednesday
Speed Squats (mild band tension) 50% 10x2
Speed Deadlifts (mild band tension) 50% 10x1
Leg Curl 5x8
Leg Raise 5x12
Prowler Push x 15 Trips
Friday
Slingshot Bench 3x3 (Try to use perceived max and use for all 3 sets)
JM Press 4x5
Free Motion Low Row 4x8
Flat Bar Pushdowns 4x8
EZ Bar Reverse Curl 4x8
Week 5
Sunday
Rack Pulls (just below Patella) use mini bands quaded up 3x2
Belt Squats 5x5
Pendley Rows 4x6
Knee Raises 5x15
Farmers Walk x 12 trips
Monday
Speed Bench (straight weight) 65% 8x4
Standing Military Press 5x5
Dips (add weight) 5x15
Scarecrows 5x15
Rope Push Downs 5x15
Rope Hammer Curls 5x15
Wednesday
Speed Deadlifts (straight weight) 65% 8x3
Speed Squats (straight weight) 65% 8x1
Phelps Leg Curls 5x15
Trap Bar Shrugs 5x15
Crunch Machine 5x15
Heavy Sled Drags x 10 Trips
Friday
Reverse Band Bench (Monster Mini Bands) 3x2
Dumbbell Incline Bench 4x5
Multi Grip Lat Pulldowns 2 sets of 6 at each handle)
Dumbbell Skull Crushers 4x6
Side Laterals 4x8
Week 2
Sunday
Safety Bar Box Squat 5x5
Goodmornings 5x5
Glute/Ham Raise 4x8
Shrugs 4x8
Standing Abs 4x15
Monday
Speed Bench (mild band tension) 45% 12x3
Standing Military Press 2x3
Close Grip Chins 5x10
Delt Complex 4x40
DB Concentration Curls 5x10
Wednesday
Speed Squats (mild band tension) 45% 12x2
Speed Deadlifts (mild band tension) 45% 12x1
Leg Curl 5x10
Leg Raise 5x10
Prowler Push x 10 trips
Friday
Decline Bench 5x5
3 Board Press 4x5
Free Motion Low Row 4x8
Flat Bar Pushdowns 4x8
EZ Bar Reverse Curl 4x8
Week 4
Sunday
Safety Bar Squats 3x2
Romanian Deadlift 4x5
Step Ups 4x8
Pendley Rows 4x8
Knee Raises 5x15
Farmers Walk x 10 trips
Monday
Speed Bench (straight weight) 60% 10x4
Push Press 4x3
Dips 5x15
Scarecrows 5x15
Rope Push Downs 5x15
Rope Hammer Curls 5x15
Wednesday
Speed Deadlifts (straight weight) 60% 10x3
Speed Squats (straight weight) 60% 10x1
Phelps Leg Curls 5x15
Trap Bar Shrugs 5x15
Crunch Machine 5x15
Heavy Sled Drags x 10 trips
Friday
3 Board Bench 3x3 (get your goal max in your hands and hit your reps with that weight)
Close Grip Incline Bench 4x8
Multi Grip Lat Pulldowns 2 sets of 8 at each handle
Dumbbell Skull Crushers 4x8
Dumbbell Side Laterals 4x8
