Growth Workout (Powerlifting/Strength/Mass)

Day 1- Shoulders and triceps

Shoulders

Standing Military Press (dumbbell or barbell)- 4 sets 10-8-6-4 or 8-6-4-2

Reverse Pec Deck or Bent dumbbell Lateral Raise- 1 set until failure 15-8 reps

Front Raise (barbell or dumbbell)- 1 set until failure 15-8 reps

Side Laterals or Upright Rows (dumbbell or barbell) 1 set until failure 15-8 reps

Rotator Cuff Work

Triceps

Close Grip Bench- 4 sets 10-8-6-4

Skull Crusher (any variation)- 1 set until failure 12-6 reps

Any variation cable pressdown- 1 set until failure 20-15 reps

Explosion Exercise- Power Clean (Heavy Day)- 1 set until failure 8-4 reps

Day 2- Legs

Quads

Squats- 4 sets 10-8-6-4 or 8-6-4-2

Dynamic Squat- 8 sets 3 reps (50% of 1 rep max)

Pick 1 

Front Squat- 1 set until failure 10-6

Leg Press- 1 set until failure 15-6

Pick 1

Step Up- 1 set until failure 20-15 reps

Bulgarian Split Squat- 1 set until failure 20-15 reps

Pick 1

Lunge- 1 set until failure 20-10 reps

Leg Extensions- 1 set until failure 30-15 reps

Hamstrings

Safety Squat Bar Good morning or Regular Good Morning 3 sets 15-8 reps

Stiff Leg Deadlift- 1 set until failure 20-8 reps

Glute Ham Raise- 1 set until failure 10-6 reps

Reverse Hyper Extension or Lying Leg Curl- 1 set until failure 12-6 reps

Calf Raises- 4 sets 20-10 reps

Explosion Exercise- Power Clean (Light Day)- 1 set until failure 15-10 reps

Day 3- Chest biceps

Chest

Bench Press- 4 sets 10-8-6-4 or 8-6-4-2

Dynamic Bench- 8 sets 3 reps (50% of one rep max)

Incline Bench (barbell or dumbbell)-1 set until failure 8-4 reps

Weighted Dips- 1 set until failure 15-6 reps

Incline Dumbbell Fly or Flat Dumbbell Fly– 1 set until failure 15-10 reps

Dumbbell Pullover or Flat Dumbbell Bench- 1 set until failure 10-6 reps

Biceps

Barbell Curl or Chinups- 2 sets until failure 10-4 reps

Hammer Curls or Reverse Curl- 2 sets until failure 10-4 reps

Explosion Exercise- Power Clean (Heavy Day)- 1 set until failure 8-4 reps

Day 4- Back

Back

Deadlift- 4 sets 10-8-6-4 or 8-6-4-2

Dynamic Deadlift- 8 sets 3 reps (50 % of 1 rep max)

Rack Pull or Barbell Row- 1 set until failure 10-6 reps

Pullups- 1 set until failure

T-Bar Row or Dumbbell Row- 1 set until failure 15-8 reps

Seated Cable Row or Lat Pulldown- 1 set until failure 15-10 reps

Traps

Bent Dumbbell Shrugs- 1 set until failure 20-10 reps

Barbell or Dumbbell Shrug- 1 set until failure 20-10 reps

Explosion Exercise- Power Clean (Light Day)- 1 set until failure 15-10 reps