A Killer Strength Routine to Help You Push More Weight.

Ok, before we start, this is a powerlifting strength routine, not a bodybuilding program. This weight lifting routine is excellent for seriously boosting strength. It is a fourteen week cycle. First, you need to figure out what you ultimately want for your one rep maximum (ORM) for bench press, squat and deadlift. Write all three lifts down on a sheet of paper.

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*Note: You can click on the links below to see the picture & description of each exercise.
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The Squat Workout

Squats 
    Week 1: 60% of ORM for 3 sets of 8 reps
    Week 2: 65% of ORM for 3 sets of 6 reps
    Week 3: 70% of ORM for 3 sets of 5 reps
    Week 4: 75% of ORM for 3 sets of 4 reps
    Week 5: 80% of ORM for 3 sets of 3 reps
    Week 6: 85% of ORM for 2 sets of 2 reps
    Week 7: 90% of ORM for 1 set of 1 rep
Shrugs - 4 sets 10 reps
Leg Press - 4 sets 10, 8, 6, 6 reps
Hack Squat - 3 sets 6 reps
Leg Extension - 3 sets 10 reps
Leg Curl - 3 sets 10 reps

Deadlift Workout

Squats - (light) 12 reps, 10 reps, 8 reps (pyramid up with weight)
Deadlift 
    Week 1: 60% of ORM for 3 sets of 8 reps
    Week 2: 65% of ORM for 3 sets of 6 reps
    Week 3: 70% of ORM for 3 sets of 5 reps
    Week 4: 75% of ORM for 3 sets of 4 reps
    Week 5: 80% of ORM for 3 sets of 3 reps
    Week 6: 85% of ORM for 2 sets of 2 reps
    Week 7: 90% of ORM for 1 set of 1 rep
Shrugs - 4 sets 10 reps
Bent Over Rows - 4 sets 10, 8, 6, 6 reps
Seated Rows - 3 sets 8 reps
Lat Pulldowns - 3 sets 8 reps
One Arm Dumbell Rows - 3 sets 8 reps



Bench workout #1 (Heavy chest)

Bench Press 
    Week 1: 60% of ORM for 3 sets of 8 reps
    Week 2: 65% of ORM for 3 sets of 6 reps
    Week 3: 70% of ORM for 3 sets of 5 reps
    Week 4: 75% of ORM for 3 sets of 4 reps
    Week 5: 80% of ORM for 3 sets of 3 reps
    Week 6: 85% of ORM for 2 sets of 2 reps
    Week 7: 90% of ORM for 1 set of 1 rep
Tricep Row Pushdowns - 4 sets 10 reps
Incline Bench Press - 4 sets 10, 8, 6, 6 reps
Dips - 3 sets 8 reps
Dumbell Shoulder Press - 3 sets 8 reps
Triceps Extension - 3 sets 8 reps



Bench workout #2 (Light Chest)

Bench Press - 3 Sets 10 Reps
Incline Bench Press - 3 sets 10 reps
Barbell Shoulder Press - 3 sets 8 reps
Side Lateral Raises - 3 sets 8 reps
Skull Crusher  -4  sets 8 reps
Triceps PushDown - 4 sets 8 reps



Now, you've just completed the first half of the fourteen week strength routine. You're ready for the second half. The only difference is the percentages on your three major lifts, all other exercises, sets, and reps all remain the same.

Here is the second half percentages:

Week 1: 70% of ORM for 3 sets of 8 reps
Week 2: 75% of ORM for 3 sets of 6 reps
Week 3: 80% of ORM for 3 sets of 5 reps
Week 4: 85% of ORM for 3 sets of 4 reps
Week 5: 90% of ORM for 3 sets of 3 reps
Week 6: 95% of ORM for 2 sets of 2 reps
Week 7: 100% of ORM for 1 set of 1 rep

So, here is how you should break down the days in which you train:

Sunday is squat day.
Tuesday is Bench #1 (heavy) day.
Thursday is Deadlift day.
Friday is Bench #2 (light) day.
The cycle starts over on Sunday.

What you select is up to you, however, I recommend doing exercises that work as many muscles as possible. For example, on a bench day, you would not want to just do all chest work, choose exercises that will work the chest, shoulders, and triceps.

Once you have started the 14 week weight lifting routine, you need to pyramid up in weight with every exercise except your major lifts once you reach the specified percentage. The first couple of weeks will feel like you can do more weight on your major lifts. This is natural, but do not increase the percentage for a given week even if you can go heavier.

As far as rest goes, rest about 5-8 minutes for your major lifts. Any other assistance work, you can rest however long you want. These are really long workouts, but remember, the workouts are powerlifting specific.

Powerlifting implies the avoidance of cardio, and eating whatever you want, as long as it is rich in protein.

------------------------------------------------------------

Need step-by-step directions on how to get the body of your dreams?
Then go ahead and choose your goal below:

I'm ready to build muscle & get ripped...show me how

I'm ready to burn fat & tone up...show me how

-----------------------------------------------------------

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