3 month power gain program

I can email it to you if you like

I am not looking for any feedback on the workout.

I have completed this 2 times over the last 5 years and have had some amazing results. Just looking to see if anyone else wants to try the experience. If you want in thats great if not i don't need to hear your suggestions.

Hope we can get a few on board. Its a awesome time!!!



12 -WEEK POWER GAIN #1

CYCLE ONE: GENERAL STRENGTH AND MUSCULAR RECOVERY
Week 1 6 workouts, 2-day split, 2 legs 3sets [12-15 repetitions] complete musc. failure
Week 2 6 workouts, 2-day split, 2 legs 3sets [12-15 repetitions] complete musc failure

exercises: DAY 1 DAY 2 LEGS
REST 1-3 1/ bench press 1/ shoulder press d.bell 1/ low squats
MINUTES 2/ lat pull 2/ standing alt. bicep curl 2/ leg curl
3/ incline d-bell press 3/ dips (can add weight) 3/ leg press
4/ low row, elbows in 4/ standing side laterals 4/ seated calves
5/ 45 hyperextension slow 5/ seated preacher curl 5/ leg extension
6/ decline press 6/ tricep push-downs 6/ lunges barbell
7/ dead lift d.bell (lifting straps) 7/ upright row 7/ 5 minutes
8/ torso twist 8/ seated row, elbows out stepper
9/ war crunches 9/ standing barbell curl
10/ 15 minutes cardio 10/ front raises (anterial deltoid)
11/ 10 minutes cardio
CYCLE TWO: HYPERTROPHY
Week 3 4 workouts, 2-day split 3sets[8-10 repetitions] 80%, 100%, 100% of max. weight
Week 4 5 workouts, 2-day +1 legs 4sets[8-10 repetitions] 60%, 80%, 100%, 90%
Week 5 5 workouts, 2-day +1 legs 4sets[8-10 repetitions] 80%, 90%, 100%, 90%
Week 6 6 workouts, 2-day +2 legs 4sets[8-10 repetitions] 80%, 100%, 100%, 90%
Week 7 6 workouts, 2-day +2 legs 5sets[8-10 repetitions] 80%, 90%, 100%, 100%, 90%
Week 8 3 workouts, 2-day +1 legs 3sets[8-10 repetitions] 100%, 100%, 80%

exercises: DAY 1 DAY 2 LEGS
REST 1 1/ bench press 1/ shoulder press d.bell 1/ low squats
MINUTE 2/ lat pull 2/ standing alt. bicep curl 2/ leg curl
3/ incline d-bell press 3/ dips (can add weight) 3/ leg press
4/ low row, elbows in 4/ standing side laterals 4/ sissy squats
5/ cable cross overs 5/ seated preacher curl 5/ leg extension
6/ one-armed (bench) row 6/ tricep push-downs 6/ stat. lunges
7/ decline press 7/ upright row 7/ standing calves
8/ torso twist 8/ seated row, elbows out 8/ 45° glutes
9/ dead lift d.bell 9/ standing barbell curl 9/ 1 drop set ea.: 10/45° hyperextension slow 10/ front raises (anterial deltoid) horiz. leg press
11/ decline push-ups 11/ 21’s leg curl
12/ war crunches 12/ shoulder press HS seated calves
13/ dropset peckdeck 13/ 1 dropset ea.: 10/ 5 minutes
14/ 10 minutes cardio standing side laterals stepper
standing alt. bicep curl
tricep push downs
14/ 10 minutes stepper







Week 9 4 Workouts, 3-Day Split + Legs[15-20 Repetitions] 80%, 90%, 100% 100%
Week 10 4 Workouts, 3-Day Split + Legs[15-20 Repetitions] 90%, 100%, 100% 100%
Week 11 4 Workouts, 3-Day Split + Legs[18-20 Repetitions] 100%, 100%, 100% 100%
Week 12 4 Workouts, 3-Day Split + Legs[20-25 Repetitions] 100%, 100%, 100% 100%


exercises: DAY 1 DAY 2 LEGS
REST 1 1/ 45° leg press 1/ squats 1/ lat pull
MINUTE 2/ reverse hyper 2/ standing alt. bicep curl 2/ low row
3/ 45° hyper 3/ dips (can add weight) 3/ leg press
4/ low row, elbows in 4/ standing side laterals 4/ sissy squats
5/ cable cross overs 5/ seated preacher curl 5/ leg extension
6/ one-armed (bench) row 6/ tricep push-downs 6/ stat. lunges
7/ decline press 7/ upright row 7/ standing calves
8/ torso twist 8/ seated row, elbows out 8/ 45° glutes
9/ dead lift d.bell 9/ standing barbell curl 9/ 1 drop set ea.: 10/45° hyperextension slow 10/ front raises (anterial deltoid) horiz. leg press
11/ decline push-ups 11/ 21’s leg curl
12/ war crunches 12/ shoulder press HS seated calves
13/ dropset peckdeck 13/ 1 dropset ea.: 10/ 5 minutes
14/ 10 minutes cardio standing side laterals stepper
standing alt. bicep curl
tricep push downs
14/ 10 minutes stepper