Weekly schedule
- Day 01 Power - Upper Body 7 exercises
- Day 02 Power - Lower Body 5 exercises
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Day 03 Rest Recovery day — light walk or stretching
- Day 04 Hypertrophy - Upper Body 7 exercises
- Day 05 Hypertrophy - Lower Body 7 exercises
- Day 06 Hypertrophy - Chest and Arm 7 exercises
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Day 07 Rest Recovery day — light walk or stretching
Program overview
This session blends powerlifting and bodybuilding to help you build muscle and increase strength.
On your strength days, keep the volume low. Most exercises call for 2-3 sets of 4-6 reps. Each set should feel demanding. To build strength, work with 85%-100% of your maximum weight.
START WITH WARM-UP AND STRECHING
Warm-up gets your body ready for aerobic activity. Its main role is to prepare your entire body for training. When you use a proper warm-up exercise and stretching routine, you improve tendon and ligament elasticity and flexibility. Warm-up and stretching do not take much time; even a 10-15 minute stretching routine can help you avoid injury. So before you begin any exercise program, do warm-up movements first and then stretching movements.
How Much Weight Should I Lift?
For Strength Training, use 85-100% of your maximum weight for 1-5 reps. Rest for 3-5 minutes between sets. eg. In the program with 5-3-1 set number, lift 85% weight in 5th repetition, 90% weight in 3 repetitions, and 100% weight in the last repetition by giving all your strength.
For Muscle Development, use 75-85% of the maximum weight you can lift for 8-12 repetitions, and rest for 45-60 seconds. Aim to add a little more weight each time you train.
One-rep-max is the amount of weight you can lift for a specific exercise in one repetition. It is often estimated with a one-rep-max calculator, where you enter the weight you can lift for multiple reps and get an equivalent one-rep-max estimate. For example, the weight you can lift to fatigue for 8 repetitions is approximately 80% of your one-rep-max.
