Power+ Fitness Regimen

This routine in a combination of my grandparents legacy and my favorite exercises. The goal is to achieve a body that can endure demanding physical and mental situations. Your willpower will be brought to the brink. ￼Feel free to make adjustments to suit your training needs. Always control the weight and stay hydrated!

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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

Weeks 9-12 are for going even further beyond! Heavy but controlled weight on main lifts. 60 sec rest

Squat (Barbell)

Romanian Deadlift (Barbell)

Walking Lunge

Standing Calf Raise

Hanging Knee Raise

Lower Body Power

Bench Press (Barbell)

Overhead Press (Barbell)

Dip (Bodyweight)

Push Up

Ab Wheel

Upper Push & Core

Shadow Kick Boxing

Kaio-Ken Circuits 

Pull-Up (Bodyweight)

Bent Over Row (Barbell)

Face Pull

Hammer Curl (Dumbbell)

Hanging Leg Raise

Upper Pull & Core

Deadlift (Barbell)

Box Jump

Kettlebell Swing

Farmer's Walk (Weighted)

Plank

Full Body

Shrug (Dumbbell)

Jump Rope

Squat Thruster

Rear Delt Fly (Cable)

Extra training

Hearing’ up with weeks 5-8! 90 sec rest max between sets. Increase weight. Stay hydrated!!

Incline Bench Press (Barbell)

Cycling

100m Sprint

Circuits 

Pull-Up (Weighted)

Weeks 1-4 are used to build your foundation. Use weight that’s comfortable. Always stay hydrated! 

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