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The Power Principles Workout Routine

Five powerful principles, one power-building program.

Jump to the Routine
  • 3 days

  • 24

  • Yes

cable overhead triceps extension
Per Bernal / M+F Magazine
cable overhead triceps extension
Per Bernal / M+F Magazine

Power. You want it, you need it—we are gonna show you how to get it. The five principles that we’ve previously outlined put it all in perspective—if you want freaky power, you just have to train for it. If you need a refresher, check out the five power principles: strength, speed, time, plyometrics and 100% effort. 

The Program

The following is a sample week of power training combined with strength and hypertrophy training, broken down into a 3—day split—a push day, a pull day and a lower body day. Each workout can be performed either once or twice a week (we’d recommend once a week, so as to avoid overtraining). As you’ll notice, power training is performed before all strength and hypertrophy training in each workout, when energy levels at their highest. Perform this style of training for no more than 3-5 weeks at a time, then go back to your regular bodybuilding-style training. For continual gains in muscle power, perform this type of routine 3-5 times a year.

Routine

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Monday

Push Power Day (Chest, Shoulders, Triceps)

Exercise
Equipment
Sets
Reps
Rest
Equipment
Medicine Ball
Sets
3
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 2 of 24

Medicine Ball Power Drop

Equipment
Sets
4
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 3 of 24

Barbell Push Press

Equipment
Barbell
Sets
4
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 4 of 24

Bodyweight Dip

Equipment
Dip Station
Sets
3
Reps
8
Rest
2-3 min
Performed faster than normal—on each rep, lower yourself under control, then explode up as fast as possible.
Equipment
Bench, Dumbbells
Sets
4
Reps
5-6
Rest
2 min
Strength/Hypertrophy
Exercise 6 of 24

Overhead Barbell Press

Equipment
Barbell
Sets
3
Reps
8-10
Rest
1 min
Strength/Hypertrophy
Exercise 7 of 24

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
4
Reps
10-12
Rest
1 min
Strength/Hypertrophy
Exercise 8 of 24

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
10-12
Rest
1 min
Strength/Hypertrophy

Wednesday

Pull Power Day (Back, Biceps, Abs)

Exercise
Equipment
Sets
Reps
Rest
Exercise 9 of 24

Barbell High Pull

Equipment
Barbell
Sets
5
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 10 of 24

Bench Pull

Equipment
Sets
4
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics
Equipment
Dumbbells
Sets
3
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics - 3 sets on each side.
Exercise 12 of 24

Lat Pulldown

Equipment
Adjustable Cable Machine, Lat Pulldown Bar
Sets
4
Reps
5-6
Rest
2 min
Strength/Hypertrophy
Exercise 13 of 24

Barbell Biceps Curl

Equipment
Barbell
Sets
3
Reps
8-10
Rest
1 min
Strength/Hypertrophy
Equipment
Bench, Dumbbells
Sets
4
Reps
10-12
Rest
1 min
Strength/Hypertrophy
Exercise 15 of 24

Crunch

Equipment
No Equipment
Sets
3
Reps
15
Rest
1 min
Strength/Hypertrophy

Friday

Lower Body Power Day (Quads, Hamstrings, Glutes, Calves)

Exercise
Equipment
Sets
Reps
Rest
Exercise 16 of 24

High Box Jump

Equipment
Box
Sets
4
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 17 of 24

Dumbbell Split Jump

Equipment
Dumbbells
Sets
4
Reps
8-12
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 18 of 24

Lateral Stepover

Equipment
Bench
Sets
3
Reps
6
Rest
2-3 min
Speed/Power/Plyometrics - 3 sets on each side.
Exercise 19 of 24

Leg Press

Equipment
Sets
3
Reps
10
Rest
2-3 min
Speed/Power/Plyometrics
Exercise 22 of 24

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
8-10
Rest
1 min
Strength/Hypertrophy
Exercise 23 of 24

Lying Leg Curl

Equipment
Sets
4
Reps
10-12
Rest
1 min
Strength/Hypertrophy
Exercise 24 of 24

Standing Calf Raise

Equipment
Box
Sets
3
Reps
15
Rest
1 min
Strength/Hypertrophy
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