Plantes Grow Like A Weed Power And Pump Routine

by Dragen P.

Program Description

To build size and strength over time with flexible workouts and hard work, 3 hard weeks, 4th week is Deload and reset, add 10lbs to Squats and Deadlifts after each cycle and 5Lbs to bench press, overhead press, pull ups and Rows, also add 5 minutes or a half mile of running, this is more boxing and athletic focused instead of straight powerlifting or bodybuilding. I'm a amateur boxer hence the boxing focus.

Program Overview

Level
Beginner, Novice, Intermediate, Advanced
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 01, 2025 10:39
Last Edited
Sep 01, 2025 11:56

Muscle Engagement

Front

Back

MuscleSet

Quadriceps

9.7%

Triceps

9.4%

Upper Back

9.2%

Lats

8.9%

Glutes

8.5%

Calves

8.5%

Front Delts

8.2%

Hamstrings

7.4%

Chest

7.4%

Middle Delts

6.1%

Lower Back

4.6%

Other

Abs

3.7%

Biceps

Adductors

1.6%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

Bench Press (Barbell)

5 reps

70%

Bent Over Row (Barbell)

5 reps

70%

Incline Bench Press (Dumbbell)

10 reps

Chest Supported Row (Dumbbell)

10 reps

Run

10 mins

Day 1

Bench Press (Barbell)

3 reps

Bent Over Row (Barbell)

3 reps

Incline Bench Press (Dumbbell)

12 reps

Chest Supported Row (Dumbbell)

12 reps

Run

10 mins

Day 1

Bench Press (Barbell)

1 reps

90%

Barbell Row

1 reps

90%

Incline Bench Press (Dumbbell)

15 reps

Chest Supported Row (Dumbbell)

15 reps

Run

10 mins

Day 1

Bench Press (Barbell)

10 reps

15 reps

60%

50%

Barbell Row

10 reps

15 reps

60%

50%

Run

5 mins

Day 2

Deadlift (Barbell)

5 reps

70%

Romanian Deadlift (Barbell)

10 reps

Standing Calf Raise

15 reps

Run

10 mins

Day 2

Deadlift (Barbell)

3 reps

80%

Romanian Deadlift (Barbell)

12 reps

Standing Calf Raise

12 reps

Run

10 mins

Day 2

Deadlift (Barbell)

1 reps

90%

Romanian Deadlift (Barbell)

15 reps

Standing Calf Raise

10 reps

Run

10 mins

Day 2

Deadlift (Barbell)

10 reps

15 reps

60%

50%

Run

5 mins

Day 3

Overhead Press (Barbell)

5 reps

70%

Pull-Up (Weighted)

5 reps

Dip (Weighted)

10 reps

Overhead Press (Dumbbell)

10 reps

Run

10 mins

Day 3

Overhead Press (Barbell)

3 reps

80%

Pull-Up (Weighted)

3 reps

Dip (Weighted)

8 reps

Overhead Press (Dumbbell)

8 reps

Run

10 mins

Day 3

Overhead Press (Barbell)

1 reps

90%

Pull-Up (Weighted)

1 reps

Dip (Weighted)

5 reps

Overhead Press (Dumbbell)

5 reps

Run

10 mins

Day 3

Overhead Press (Barbell)

10 reps

15 reps

60%

50%

Lat Pulldown

10 reps

15 reps

Run

5 mins

Day 4

Squat (Barbell)

5 reps

70%

Front Squat (Barbell)

10 reps

Standing Calf Raise

12 reps

Run

10 mins

Day 4

Squat (Barbell)

3 reps

80%

Front Squat (Barbell)

8 reps

Standing Calf Raise

10 reps

Run

10 mins

Day 4

Squat (Barbell)

1 reps

90%

Front Squat (Barbell)

5 reps

Standing Calf Raise

8 reps

Run

10 mins

Day 4

Squat (Barbell)

10 reps

15 reps

60%

50%

Run

5 mins

Day 2

Deadlift (Barbell)

5 Sets

5 Reps

70%

Romanian Deadlift (Barbell)

3 Sets

10 Reps

Standing Calf Raise

6 Sets

15 Reps

Run

1 Set

10 mins

Day 3

Overhead Press (Barbell)

5 Sets

5 Reps

70%

Pull-Up (Weighted)

5 Sets

5 Reps

Dip (Weighted)

3 Sets

10 Reps

Overhead Press (Dumbbell)

3 Sets

10 Reps

Run

1 Set

10 mins

Day 4

Squat (Barbell)

5 Sets

5 Reps

70%

Front Squat (Barbell)

3 Sets

10 Reps

Standing Calf Raise

6 Sets

12 Reps

Run

1 Set

10 mins

Day 1

Bench Press (Barbell)

5 Sets

5 Reps

70%

Bent Over Row (Barbell)

5 Sets

5 Reps

70%

Incline Bench Press (Dumbbell)

3 Sets

10 Reps

Chest Supported Row (Dumbbell)

3 Sets

10 Reps

Run

1 Set

10 mins