General Strength and Power

John C.

Unlock your potential with this 8-week General Strength and Power program, designed to elevate your lifting game over 5 days each week. Targeting key muscle groups through a mix of compound lifts and accessory work, you'll build raw strength and explosive power. Each session is crafted to push your limits, incorporating exercises like the Bench Press, Overhead Press, and Ring Dips, ensuring you stay motivated and engaged. Get ready to transform your physique and performance with a structured approach that fits into your busy lifestyle!

This is a novice to advanced program, focusing on general strength, training and athleticism with an emphasis on stability training, broken up into four week blocks for the purpose of periodization.￼

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Focus on getting to about 8 RPE for the heavy lifts

Cardio

Single Arm Rear Delt Fly (Cable)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Ring Dip

Tricep Rope Push Down (Cable)

Push Day Focus on Bench

Use this day to fill in whatever you haven’t hit throughout the week such as core and smaller muscle

Banded Rear Delt Fly

Overhead Press (Barbell)

Face Pull

One Arm Lateral Raise (Cable)

Rear Delt Fly (Machine)

Chest Fly (Machine)

Abs Crunch (Machine)

Accessories day

Treat this day like you’re Tom Platz going through a break up if you want

Squat (Barbell)

Single Leg Press

Hamstring Curl

Leg Extension

Leg Day Heavy Squatting 

For compound movements don’t go too heavy, just focus on form and technique.

Deadlift (Barbell)

Wide Grip Lat Pulldown

Single Arm Row (Cable)

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Back and Biceps 

At this point you should be pretty sore and fatigued from the rest of the week so this is a deload.

1 reviews for General Strength and Power

John C.