STRENGTH / POWER SPLIT

DAY 1  Chest Shoulders Biceps

Flat Barbell Bench 3 sets
Incline Barbell or Dumbbell Bench 3 sets
Flat Dumbbell Bench/ Decline Bench/ or Dips 3 sets

Overhead Barbell Press or Dumbbell Press 3 sets
Front Barbell or Dumbbell Raise 3 sets

Power Clean 2 sets

Barbell Curl or Hammer Curl 3 sets

Day 2 OFF

Day 3 OFF

Day 4 Back Triceps Traps

Deadlifts or Rack Deadlifts 3 sets
Barbell Rows ( underand or overhand grip ) 3 sets
T- Bar Rows/ Seated Cable Rows/ or Duimbbell Rows 3 sets

Power clean 2 sets

Close Grip Bench Press 3 sets
Rack Lockouts or Skull Crushers 3 sets

Barbell or Dumbbell Shrugs 3 sets

Day 5 OFF

DAY 6 Legs

Squat/ Box Squat/ or Leg Press 3 sets
Leg Press or Hack Squat 3 sets
Lunges/Front Squat/ or Quad Machine 3 sets


Stiff Leg Deadlifts or Good Mornings 5 sets

Barbell Calf Rsises 4 sets

Day 7 Off