3 month power plan

[2bornot2b]

By: PSN




It you want to get strong—really s-t-r-o-n-g——then go through this article carefully. Assuming you are not a complete beginner to weight training, and that you’re within the 18 to 40 years of age group, in good health (double-check with a physician if you’re older and still want to follow this routine) I guarantee you’re going to get more power in the next three months on this routine than you could get by doing anything else!

It will be hard work, make no mistake about that. It may at times feel too hard to go on; but if you DO go on, and if you follow the instructions in this article properly, you conceivably could TRIPLE your strength in three months time. I’d say that was worth a bit of hard work, wouldn’t you?

Let’s get to the heart at the matter and waste no more words. This is the equipment you’ll require:

A heavy adjustable barbell (top quality is best) that can be loaded up to two and a half times your bodyweight— i.e. that means 500 pounds for a 200 pound man. A
quality flat bench with supports for bench pressing.
Strong squat racks. NOTE: UNLESS THE SQUAT RACKS AND BENCH ARE SO CONSTRUCTED THAT NO ACCIDENTS ARE POSSIBLE SHOULD YOU SLIP WITH THE BAR, YOU’LL NEED, BY THE SECOND MONTH, THE HELP OF TWO CAPABLE SPOTTERS.
A lifting belt and good lifting shoes, if you find that you feel psychologically more confident with these aids.
Our approach will be direct and simple. We are after POWER, and that’s how the program will be arranged—to achieve it. This is NOT a general physique-building routine, though it is more than likely that after the three month course you’ll look better than you ever did in your life.

FIRST MONTH
Training Days:
Monday, Tuesday, Thursday and Friday.
Schedule:
Monday and Thursday, work CHEST-BACK muscle groups; Tuesday and Friday, work SHOULDER-LEG muscle groups.
Approach:
Use poundages by “feel” rather than by scheduling specific, set weight increments. But FOLLOW THE SUGGESTIONS FOR WHAT POUNDAGE IS BEST that will be given.

Monday and Thursday Routine
Warmup for about five minutes with in-place jogging, a little stretching, etc.

Bench press:
1 set of 10 reps (use a weight that feels nice and light)
1 set of 10 reps (add a little weight, but make sure you are not “fighting” far the last rep)
3 sets of 5 reps (heavy, but manageable)
1 set of 3 reps (heavy!—use spotters!)
1 set of 1-2 reps (heavy!—use spotters!)

Pullover and Press combination:
3 sets of 8-10 reps (light)

Straight leg deadlifts:
2 sets at 10 reps (light)
1 set of 8 reps (heavy)
2 sets at 5 reps (heavy! use plenty of poundage!)

Bentover Row with barbell:
2 sets of 12 reps (light)
3 sets of 8 reps (medium)

Single-arm rowing (dumbbell):
2 sets of 8 reps per arm (heaviest possible weight—cheating permitted on last two reps of each set)

Crunches:
3 sets of 30 reps ( no weight)

Tuesday and Friday Routine
Warmup as before

Seated Press:
2 sets of 8 reps (light)
2 sets of 5 reps (medium-heavy)

Seated dumbbells press:
2 sets of 6 reps (heavy as possible, good form)

Squat:
1 set of 15 reps (very light)
1 set of 10 reps (light)
1 set of 8 reps (light)
3 sets of 5 reps (heavy)
1 set of 2-3 reps (very heavy—last rep must be fought for!)

Calf raises:
3 sets of 20 reps (heavy)

Crunches:
3 sets of 30 reps (no weight)

SECOND MONTH
Training Days:
Monday, Wednesday and Friday (or: Tuesday, Thursday Saturday).
Schedule:
Train whole body three days each week.
Approach:
The idea is to work to ABSOLUTE LIMIT IN EFFORT-OUTPUT and exertion for each workout—and try to increase poundage at each workout if possible. If strength and energy permit, exceed the reps scheduled in each set.

Monday, Wednesday and Friday Routine
Seated Presses:
1st set, 6 reps (light, warmup)
2nd set, 5 reps (medium-heavy warmup)
3rd, 4th and 5th set (absolute maximum weight possible; should require five minutes rest between sets!)
6th set, 2-3 maximum reps off power rack (done almost as a lifting feat, on sheer willpower)

Barbell curls:
2 sets of 6 reps (medium-heavy warmups)
2 sets of 5 reps (absolute maximum heavy, heavy, heavy! Fight not to cheat, but make it necessary practically to kill yourself to keep good form the last two reps of each set)

Bench press:
1st set, 8 reps (medium-heavy warmup)
2nd, 3rd, and 4th sets, 5 reps each (very heavy)
5th set, 3-4 reps (super-heavy!)

Bent-row with barbell:
2 sets of 8 reps (medium-heavy)
2 sets of 6 reps (heavy! Must require fighting to complete sets!)
2 sets of 5 reps (all-out maximum; reps must be agonizing)

Squats:
2 sets of 10 reps (medium-light)
2 sets of 6 reps (medium-heavy)
3 sets of 4-5 reps (heavy! fight for these!)

Leg Raises:
2 sets of 30 reps (no weight)
THIRD MONTH
Training Days:
Monday, Wednesday and Friday (or: Tuesday, Thursday Saturday).
Schedule:
Train whole body Monday and Friday; leg workout only on Wednesday.
Approach:
Wednesday’s workout should be the hardest. The whole body should be trained hard on Monday and Friday, but a super-effort to literally “wipe oneself out” on the Wednesday leg routine must be made. There are not many exercises in this program (which is essentially a leg and back specialization routine) but hard work is the key to its successful completion.
Monday and Friday Routine
Warmup as before, plus BE SURE TO DO three sets of 20 hyperextenslons.
Seated Presses:
1st set, 5 reps (light)
2nd set, 5 reps (medium)
3rd and 4th sets, 5 reps each (heavy)
Lateral raises:
3 sets of 8 reps (medium)
Bench press:
1st set, 8 reps (light)
2nd set, 8 reps (medium)
3rd and 4th sets, 5 reps each (heavy)
Bent-rowing:
1st set, 8 reps (light)
2nd set, 8 reps (medium)
3rd and 4th sets, 5 reps (heavy)
Squat:
1st set, 18 reps (very, very light)
2nd set, 12 reps (light)
Stiff-leg deadlift:
3 sets of 12 (medium-light)
Crunches or Leg Raises (your preference):
2 sets of 30 reps (no weight)
Wednesday Routine
Warm-up with hyper-extensions: 2 sets of 30 reps
Holding a heavy dumbbell in each hand do step-ups on a solid stool or bench: 30 step-ups starting with left foot, then 30 step-ups starting with right foot
Squats:
1 set of 18 reps (light) 1 set of 15 reps (light) 2 sets of 8 reps (heavy) 2 sets of 5 reps (heavy) 2 sets of 3-4 reps (maximum; should require long rest between sets)
Repeat exercise No. 2, as described.
Do light stretching and massage legs.
Crunches or Leg Raises (your preference):
2 sets of 30 reps (no weight)
If you adhere to the program for three months, as it Is written, you will more than likely at least double your strength. I caution you, however, that you need to be in good health to do the routine safely; it is rough! Do not continue for more than three months. Take a week off, and resume training on a more conventional three day a week schedule for a while, before trying this three month program for another cycle.

You will need a great deal of will-power, and you MUST be willing to keep piling on the weight in everything you do I Otherwise, you can’t possibly benefit from this program as you should. We get strong only by lifting heavy weights. There is no other way. Don’t add anything to this program! It is complete as It is, and you’ll see that after you’ve been on it a few weeks. Get plenty of rest. Don’t try to participate in other athletic activities. Save your strength and concentration for this power program.

Eat lots of good food and follow a sound supplementation plan. That’s it. The rest is up to you. Three months from now you’ll be a much more powerful person!

Thanks,