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Strength + Power Training Plan
Day 1
Warm-up: Rower |
2 - 5 mins |
1 |
Push Press |
4 to 8 |
4 |
Bench Press |
4 to 8 |
4 |
Overead Press |
4 to 8 |
4 |
Incline dumbbell press |
4 to 8 |
4 |
Day 2
Warm-up: Rower |
2 - 5 mins |
1 |
Plyometric Box Jumps |
4 to 8 |
4 |
Squats |
4 to 8 |
4 |
Glute Bridge on Bench |
4 to 8 |
4 |
Dead Lift |
4 to 8 |
4 |
Day 3
Warm-up: Rower |
2 - 5 mins |
1 |
Power Cleans |
4 to 8 |
4 |
Pull-ups |
4 to 8 |
4 |
Seated Row |
4 to 8 |
4 |
Upright Row |
4 to 8 |
4 |
Day 4
Warm-up: Rower |
2 - 5 mins |
1 |
Sled Drags |
4 to 8 |
4 |
Front Squats |
4 to 8 |
4 |
Split Squats |
4 to 8 |
3 |
Straight Leg Deadlift |
4 to 8 |
3 |
Day 5
Warm-up: Rower |
2 - 5 mins |
1 |
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