10 Weeks to Super Strength

Our pure power program for crazy size and strength.



You’ll do one major exercise per major muscle group. Here’s why:

  1. Your heaviest lifting is done first in your workout, when you are fresh and strong.
  2. After that first exercise, strength levels will drop, thus hindering any strength gains on subsequent exercises.
  3. Training an additional exercise for the same muscle group with the PPP scheme may cause overtraining.


We recommend the good ol’ Monday-through- Friday training schedule. However, you can train any five days per week to accommodate your individual schedule.

  • Day 1: Chest and abs
  • Day 2: Legs and calves
  • Day 3: Back and abs
  • Day 4: Shoulders and traps
  • Day 5: Triceps, biceps, and forearms


In addition to the major exercises themselves, you will do assistance exercises. Most of these will change from stage to stage, preventing stagnation and attacking the target muscle from multiple angles. As the stages progress, you will use more weight and perform fewer reps for these exercises, as well.


Two muscle groups that you can skip with the power-oriented set/rep schemes are abs and calves. Although it’s never a bad idea to train any muscle group for strength with heavier weight and lower reps, these two tend to respond better to a relatively higher rep range.


To get the most out of this program, you have to feed your body the proper nutrients. Follow a solid mass-gaining diet with plenty of protein, carbs, and healthy fats. While you don’t want to go crazy with the calories, you also don’t want to be in a deficit as if you were in a cutting phase. Adjust your macros and overall calories accordingly to keep from gaining extra body fat. And keep up your pre-workout and post-workout nutrition to stay on track.


The weeks decrease in conjunction with the reps, because the heavier you go, the less time your body can handle such an extreme overload without risking injury and stagnation.


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