16 sets total per workout 5-6 days per week – Focus on building an opposing physique and gaining strength.
Main Lift – Progression Scheme
Power-building Intermediate Program Phase 3
Main-lift – 3×10 – 72.5% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×10 set.
Main-lift – 3×3 – 90% 1RM – rest 3 minutes
Add 2.5-5 pounds to the 1RM% every week to the 3×3 set.
Weekly Split – Weeks 1-4
A Day 1 – Back Tricep Front-Delt
B Day 2 – Quad Tibial Medial-Delt
C Day 3 – Chest Bicep Rear-Delt
D Day 4 – Active Rest Day – Optional Neck Ab Workout
E Day 5 – Back Tricep Front-Delt
F Day 6 – Hamstring Calf Medial-Delt
G Day 7 – Chest Bicep Rear-Delt
H Day 8 – Active Rest Day – Rest up and Recover!
A Day 1 – Back Tricep Front-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
Pull Up Neutral (add weight if the set is too easy or use band assistance to complete set)
1×21 – rest 2 minutes – do TRX/Ring Row Tutorial or assisted pull-ups to warm up on the 21 rep set only.
1×10 – rest 2 minutes
1×3 – rest 2 minutes
Working Sets
Pull Up Neutral (add weight if the set is too easy or use band assistance to complete set)
Main-lift – 3×10 – rest 3 minutes
Accessories Compound
Two Arm Standing Cable Machine Low Row Neutral 1×25 – 1/0/1
Superset
Seated Dumbbell Front Raise Supination 1×10 – 1/0/1 – rest 3 minutes
Two Arm Standing Cable Machine Low Row Neutral 2×10 – 1/1/1
Superset
Seated Dumbbell Overhead Press 2×10 – 1/0/1 – rest 3 minutes
Seated Dumbbell Front Raise Supination 1×8 – 1/0/1
Superset
Cable Machine Two Arm Overhead Extension Supination 1×20 – 1/0/1 – rest 3 minutes
Cable Machine Two Arm Overhead Extension Supination 1×8 – 1/0/1
Superset
Seated Dumbbell Front Raise Supination 1×30 – 1/0/2 – rest 3 minutes
Cable Machine Two Arm Overhead Extension Supination 2×15 – 2/0/2 – rest 3 minutes
Cable Machine Two Arm Overhead Extension Supination 1×8 – 1/0/1 – rest 3 minutes
B Day 2 – Quad Tibial Medial-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Lift
Warm-Up Sets
Barbell Front Squat
1×21 – 40% 1RM – rest 45 seconds
1×12 – 60% 1RM – rest 1 minute 45 seconds
1×5 – 70% 1RM – rest 2 minutes
1×3 – 75% 1RM – rest 3 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
Barbell Front Squat
Main-lift – 3×3 – 90% 1RM – rest 3 minutes
Accessories Compound
TRX Reverse Lunge 1×20 (10 per leg) – 3/0/3
Superset
One Leg Tibial Raises 1×30 – 1/0/1 – rest 3 minutes
Pistol Squat 2×12 (6 per leg) – 1/1/1 – do TRX Reverse Lunge if pistol squat is too hard
Superset
One Leg Tibial Raises 2×8 – 1/1/1 – rest 3 minutes – assisted with other leg to do one leg variation
Seated Dumbbell Lateral Raise Pronation 1×20 – 1/0/1
Superset
Two Leg Tibial Raises 1×10 – 1/2/0.5 – rest 3 minutes
Seated Dumbbell Lateral Raise Pronation 1×8 – 1/0/1
Superset
Two Leg Tibial Raises 1×20 – 1/0/1 – rest 3 minutes
Seated Dumbbell Lateral Raise Pronation 3×15 – 1/0/1 – rest 3 minutes
C Day 3 – Chest Bicep Rear-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
Incline Barbell Bench Press Pronation
1×21 – 40% 1RM – rest 2 minutes
1×10 – 60% 1RM – rest 2 minutes
1×3 – 70% 1RM – rest 2 minutes
Working Sets
Incline Barbell Bench Press Pronation
Main-lift – 3×10 – 72.5% 1RM – rest 3 minutes
Accessories Compound
Flat Barbell Bench Press Pronation 1×20 – 1/0/1
Superset
TRX Row Isometric Hold 1×40 seconds iso hold – 0/40/0 – rest 3 minutes
Flat Barbell Bench Press Pronation 2×12 – 1/0/3
Superset
TRX Row Isometric Hold 2×20 seconds iso hold – 0/20/0 – rest 3 minutes
TRX Row Isometric Hold 1×30 seconds iso hold – 0/30/0
Superset
TRX Bicep Curl Supination 1×20 – 1/0/1 – rest 3 minutes
TRX Row Isometric Hold 1×8 seconds iso hold – 0/8/0
Superset
TRX Bicep Curl Supination 1×12 – 1/1/1 – rest 3 minutes
TRX Bicep Curl Supination 1×12 – 1/1/2 – rest 3 minutes
TRX Bicep Curl Supination 2×5 – 0.5/0/2 – rest 3 minutes
D Day 4 – Active Rest Day – Optional Neck Ab Workout
You should be doing your active rest day stretches on days 4 and day 8. Click on the purple text HERE to see a video guide. This ab and neck workout is optional to do. Do this if you have the time and want to work on your neck and abs.
Lying Flat Bench Neck Extension 2×40 – fast but controlled tempo – alternate between twisting from the left and right side of your neck per rep
Superset
Sit-Ups 2×20 – rest 0 – alternate between exercises
Lying Flat Bench Alternating Neck Flexion 2×40 – fast but controlled tempo – alternate between twisting from the left and right side of your neck per rep
Superset
Lying Leg Raises 2×20 – rest 0 – alternate between exercises
Standing Banded Neck Extension 2×12
Superset
Hanging Leg Raises 2×12 – rest 0 – alternate between exercises
Standing Banded Neck Flexion 2×12
Superset
Hanging Leg Raises ISO Hold 2xFailure – rest 0 – alternate between exercises
Lying Weighted Neck Flexion ISO Hold 1×15 seconds
Superset
Lying Weighted Neck Extension ISO Hold 1×15 seconds – rest 3 minutes
E Day 5 – Back Tricep Front-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
Pull Up Neutral (add weight if the set is too easy or use band assistance to complete set)
1×21 – rest 2 minutes – do TRX/Ring Row Tutorial or assisted pull-ups to warm up for only the set of 21 and 12.
1×12 – 60% 1RM – do TRX/Ring Row Tutorial or assisted pull-ups to warm up for only the set of 21 and 12.
1×5 – 70% 1RM – rest 2 minutes
1×3 – 75% 1RM – rest 3 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
Pull Up Neutral (add weight if the set is too easy or use band assistance to complete set)
Main-lift – 3×3 – 90% 1RM – rest 3 minutes
Accessories Compound
One Arm Standing Cable Machine Lateral Row Supination 1×20 – 1/0/1
Superset
Standing Cable Machine Front Raise Two Arm Supination 1×30 – 1/0/1 – rest 3 minutes
One Arm Standing Cable Machine Lateral Row Supination 2×8 – 1/1/1
Superset
Standing Cable Machine Front Raise Two Arm Supination 2×10 – 1/0/2 – rest 3 minutes
Standing Cable Machine Front Raise Two Arm Supination 1×10 – 1/0/2
Superset
Cable Machine Two Arm Overhead Extension Neutral 1×20 – 1/0/1 – rest 3 minutes
Standing Cable Machine Front Raise Two Arm Supination 1×8 – 1/2/1
Superset
Cable Machine Two Arm Overhead Extension Neutral 1×15 – 1/0/2 – rest 3 minutes
Cable Machine Two Arm Overhead Extension Neutral 1×15 – 1/0/2 – rest 3 minutes
Cable Machine Two Arm Overhead Extension Neutral 2×8 – 1/1/1 – rest 3 minutes
F Day 6 – Hamstring Calf Medial-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Air Bike Sprint 2×2 minutes
Superset
Floor Sweeps 2×14 steps
Superset
Standing Quad Pull 2×5 per leg
Main Lift
Warm-Up Sets
Barbell Front Squat
1×21 – 40% 1RM – rest 2 minutes
1×10 – 60% 1RM – rest 2 minutes
1×3 – 70% 1RM – rest 2 minutes
Working Sets
Barbell Front Squat
Main-lift – 3×10 – 72.5% 1RM – rest 3 minutes
Accessories Compound
Two Leg Dumbbell Romanian Deadlifts 1×15 – 1/1/1
Superset
Two Leg Calf Raises 1×30 – 1/1/1 – rest 3 minutes – stand on an object with your heels off to gain more range of motion for your calf.
Two Leg Dumbbell Romanian Deadlifts 2×8 – 1/0/3
Superset
One Leg Calf Raises 2×12 (12 per leg) – 0.5/1/2 – rest 3 minutes – stand on an object with your heels off to gain more range of motion for your calf is recommended.
Standing Dumbbell Up-right Row 1×20 – 1/0/1
Superset
One Leg Calf Raises 1×12 (12 per leg) – 0.5/1/2 – rest 3 minutes – stand on an object with your heels off to gain more range of motion for your calf is recommended.
Bodyweight One Leg Calf Raises 1×5 – 2/3/2 – stand on an object with your heels off to gain more range of motion for your calf is recommended.
Superset
Standing Dumbbell Up-right Row 1×10 – 1/1/1 – rest 3 minutes
Standing Dumbbell Up-right Row 2×8 – 1/0/1 – rest 3 minutes
Standing Dumbbell Up-right Row 1×15 – 1/0/1 – rest 3 minutes
G Day 7 – Chest Bicep Rear-Delt
Warm Up
Foam Roll Back 1×2 minutes
Foam Roll Thoracic Rotation 1×5 per side 2/5/2
Banded Pull Apart Supinated 2×15
Superset
Banded Pull Through 2×10
Superset
Y-hold/Superman Plank 2×30 seconds
Main Lift
Warm-Up Sets
Incline Barbell Bench Press Pronation
1×21 – 40% 1RM – rest 45 seconds
1×12 – 60% 1RM – rest 1 minute 45 seconds
1×5 – 70% 1RM – rest 2 minutes
1×3 – 75% 1RM – rest 3 minutes
1×1 – 85% 1RM – rest 3 minutes
Working Sets
Incline Barbell Bench Press Pronation
Main-lift – 3×3 – 90% 1RM – rest 3 minutes
Accessories Compound
Incline Cable Fly Crossovers Supination 1×20 – 1/1/0.5
Superset
Cable Machine / Dumbbell Pullovers Standing or Lying 1×20 – 1/0/1 – rest 3 minutes
Incline Cable Fly Crossovers Supination 2×12 – 0.5/2/1
Superset
Cable Machine / Dumbbell Pullovers Standing or Lying 2×10 – 1/2/1 – rest 3 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying 1×5 – 1/0/1
Superset
Barbell Curls Wide Grip Supination 1×20 – 1/0/1 – rest 3 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying 1×8 – 1/1/1 – rest 3 minutes
Superset
Barbell Curls Wide Grip Supination 1×12 – 1/1/1 – rest 3 minutes
Barbell Curls Wide Grip Supination 1×12 – 1/1/1 – rest 3 minutes
Barbell Curls Wide Grip Supination 2×5 – 0.5/0/3 – rest 3 minutes
H Day 8 – Active Rest Day – Rest up and Recover!
Daily Stretches – Follow this Video!