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