Unleash your strength with the *Power* program, an 18-week journey designed to elevate your lifting game. Committed to four days a week, you'll tackle a variety of barbell and machine exercises, including the Bench Press and Seal Row, to build muscle and increase your overall power. Each session is structured to maximize intensity and results, ensuring you push your limits while focusing on key muscle groups. Get ready to transform your physique and boost your performance in just over four months!

Power

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Barbell)

Bench Press (Close Grip)

Seal Row

Y Raise

Pec Deck (Machine)

Tricep Pushdown (Cable)

Bicep Curl (Cable)

Behind-The-Neck Press (Smith Machine)

Dip (Weighted)

Seated Row (Cable)

High Row

Chest Fly (Cable)

Preacher Curl (Dumbbell)

Squat (Barbell)

Back Extension (Weighted)

Leg Press

Hip Adductor (Machine)

Leg Extension

Cable Crunch

Straight Leg Calf Raise

Romanian Deadlift (Barbell)

Split Squat (Smith Machine)

Lying Leg Curl

Hip Abductor (Machine)

Decline Crunch (Weighted)

Seated Calf Raise

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