Plan Details
Power Max Program
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Intermediate Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 148 |
| Total Workouts | 32 |
| Equipment Required | Leverage machine, Barbell, Rope, Cable, Body weight, Dumbbell, EZ Barbell, Smith machine, Trap bar, Weighted, Band, Suspension, Sled machine, Stability ball, Resistance Band, Kettlebell |
Fitness Plan Description
Unleash your maximum strength potential with this intense and focused strength training plan. Targeting major muscle groups for optimal gains in power and muscle definition.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Press | 4 | 8 sec | 90 sec |
| Cable Incline Bench Press | 3 | 10 sec | 60 sec |
| Dumbbell Incline Bench Press | 3 | 10 sec | 60 sec |
| Dumbbell Fly | 3 | 10 sec | 60 sec |
| Cable Lateral Raise | 3 | 12 sec | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Elbow To Knee Twists | 3 | 20 reps | 30 sec |
| Bicycle Recline Walk | 3 | 2 min | 60 sec |
| Barbell Skier | 3 | 15 reps | 60 sec |
| Jump Box | 3 | 15 reps | 60 sec |
| Walk Wave Machine | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band standing external shoulder rotation | 3 | 15 reps | 60 sec |
| Band standing internal shoulder rotation | 3 | 15 reps | 60 sec |
| Band straight-arm Pulldown | 3 | 12 reps | 60 sec |
| Band straight-back seated row | 4 | 12 reps | 90 sec |
| Band Upright Shoulder External Rotation | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| One Leg Floor Calf Raise | 4 | 15 reps | 90 sec |
| Sled Calf Press On Leg Press | 3 | 12 reps | 60 sec |
| Smith One Leg Floor Calf Raise | 3 | 12 reps | 60 sec |
| Lever Calf Stretch (plate loaded) Isometric | 3 | 30 sec | 60 sec |
| Standing Calf Raise (On a staircase) | 4 | 12 reps | 90 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Lateral Raise (plate loaded) | 3 | 12 reps | 60 sec |
| Band Upright Row (Under two feet) | 3 | 15 reps | 60 sec |
| Reverse Shoulder Stretch | 3 | 30 sec | 60 sec |
| Sitting Shoulders Stretch On Bench | 3 | 30 sec | 60 sec |
| Dumbbell Upright Row (back POV) | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Standing Achilles Stretch | 3 | 30 sec | 30 sec |
| Sitting Wide Leg Adductor Stretch | 3 | 30 sec | 30 sec |
| Seated Knee Flexion Stretch | 3 | 30 sec | 30 sec |
| Standing Shin Stretch | 3 | 30 sec | 30 sec |
| Lying Leg Raise to Side | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 4 | 8 reps | 90 sec |
| Weighted Squat | 3 | 10 reps | 90 sec |
| Dumbbell Curtsey lunge | 3 | 12 reps | 60 sec |
| Smith Lateral Step-Up | 3 | 10 reps | 60 sec |
| Smith rear lunge (version 2) | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Standing Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Standing Concentration Curl | 3 | 12 reps | 60 sec |
| Dumbbell Standing Kickback | 3 | 12 reps | 60 sec |
| Dumbbell Standing One Arm Concentration Curl | 3 | 12 reps | 60 sec |
| Dumbbell Seated Preacher Curl | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lying Abductor Stretch | 3 | 30 sec | 30 sec |
| Exercise Ball Lying Abductor Stretch | 3 | 30 sec | 30 sec |
| Lying Leg Hang Abductor Stretch | 3 | 30 sec | 30 sec |
| Standing Rotational Hip Stretch | 3 | 30 sec | 30 sec |
| Standing Leg Up Adductor Stretch | 3 | 30 sec | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Battling Ropes | 3 | 30 sec | 60 sec |
| Flutter Kicks | 3 | 20 reps | 30 sec |
| Walk (high knees) | 3 | 1 min | 60 sec |
| Briskly Walking | 1 | 3 min | 60 sec |
| Swimming | 1 | 3 min | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Incline Bench Press | 4 | 8 sec | 90 sec |
| Barbell Front Raise and Pullover | 3 | 12 sec | 60 sec |
| Barbell Wide Bench Press | 3 | 8 sec | 60 sec |
| Assisted Chest Dip (kneeling) | 3 | 12 sec | 60 sec |
| Barbell Decline Wide-grip Press | 3 | 8 sec | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sit-Up (version 2) | 3 | 15 reps | 60 sec |
| Smith Hip Raise | 3 | 12 reps | 60 sec |
| Sideways Lifts Vertical Turn (straight legs) | 3 | 15 reps | 60 sec |
| Side Plank | 3 | 45 sec | 60 sec |
| Sit-Up (version 2) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Pronated to Neutral Grip Row | 4 | 8 reps | 90 sec |
| Cable Lat Pulldown Full Range Of Motion | 3 | 10 reps | 60 sec |
| Resistance Band Floor Hyperextension | 3 | 12 reps | 60 sec |
| Barbell Reverse Grip Bent over Row | 3 | 8 reps | 90 sec |
| Barbell Shrug | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Fly | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Kickback | 3 | 12 reps | 60 sec |
| Dumbbell Pullover | 3 | 12 reps | 60 sec |
| Dumbbell Reverse Fly | 3 | 12 reps | 60 sec |
| Dynamic Back Stretch | 3 | 30 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Seated Shoulder Press | 4 | 10 reps | 90 sec |
| Dumbbell Seated Alternating Press | 3 | 12 reps | 60 sec |
| Dumbbell Seated Lateral Raise (version 2) | 3 | 12 reps | 60 sec |
| Dumbbell Rotation Reverse Fly | 3 | 12 reps | 60 sec |
| Dumbbell Side Lying One Hand Raise | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Seated Calf Raise (plate loaded) | 3 | 12 reps | 60 sec |
| Lever Standing Calf Raise | 3 | 12 reps | 60 sec |
| Seated Straight Leg Calf Stretch | 3 | 15 sec | 60 sec |
| Single Leg Calf Raise (on a dumbbell) | 3 | 12 reps | 60 sec |
| Peroneals Stretch | 3 | 15 sec | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat Jump Step Rear Lunge | 3 | 12 reps | 60 sec |
| Squat mobility Complex | 3 | 10 reps | 60 sec |
| Dumbbell Supported Squat | 3 | 12 reps | 60 sec |
| Barbell Walk Calves Activation | 3 | 15 reps | 60 sec |
| Kettlebell Goblet Squat Mobility | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Elbow To Knee Twists | 3 | 20 reps | 30 sec |
| Bicycle Recline Walk | 3 | 2 min | 60 sec |
| Barbell Skier | 3 | 15 reps | 60 sec |
| Jump Box | 3 | 15 reps | 60 sec |
| Walk Wave Machine | 3 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Sumo Deadlift | 4 | 8 reps | 90 sec |
| Barbell Zercher Squat | 4 | 8 reps | 90 sec |
| Dumbbell Lunge | 3 | 10 reps | 60 sec |
| Cable Pull Through (with rope) | 3 | 12 reps | 60 sec |
| Decline Sit-up | 3 | 12 reps | 60 sec |
Day 5
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ Barbell Close-grip Curl | 3 | 12 reps | 60 sec |
| EZ Barbell Curl | 3 | 12 reps | 60 sec |
| EZ Barbell Decline Close grip Face Press | 3 | 12 reps | 60 sec |
| EZ Barbell Incline Triceps Extension | 3 | 12 reps | 60 sec |
| EZ Barbell Spider Curl | 3 | 12 reps | 60 sec |
Day 6
| Rest Day |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline Breeding | 4 | 8 reps | 60 sec |
| Dumbbell Incline Palm-in Press | 3 | 10 reps | 60 sec |
| Dumbbell Lying Hammer Press | 3 | 10 reps | 60 sec |
| Dumbbell Lying One Arm Press | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Press (on stability ball) | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Circles Elbow Arm | 3 | 15 reps | 60 sec |
| Dumbbell Incline Shoulder Raise | 3 | 12 reps | 60 sec |
| Dumbbell Incline Twisted Flyes | 3 | 12 reps | 60 sec |
| Dumbbell Seated One Arm Kickback | 3 | 12 reps | 60 sec |
| Dumbbell Lying Supination | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Deadlift front view | 4 | 8 reps | 90 sec |
| Band squat row | 3 | 10 reps | 60 sec |
| Band straight leg deadlift | 3 | 12 reps | 60 sec |
| Band underhand Pulldown | 3 | 8 reps | 90 sec |
| Band One Arm Twisting Seated Row | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Decline Bent Leg Reverse Crunch | 3 | 12 reps | 60 sec |
| Leg Raise Hip Lift | 3 | 10 reps | 60 sec |
| Hip Lift - Low Back Off Floor | 3 | 12 reps | 60 sec |
| Leg Raise Slightly Bent Knee | 3 | 10 reps | 60 sec |
| Leg Raise Hip Lift with Head up | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Quickly Swing Arms in place | 4 | 20 reps | 90 sec |
| Standing T-raise | 3 | 15 reps | 60 sec |
| Standing Shoulder Circling | 3 | 15 reps | 60 sec |
| Dumbbell Front Raise (version 2) | 3 | 12 reps | 60 sec |
| Dumbbell Scott Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Reverse Wrist Curl | 3 | 15 reps | 60 sec |
| Clock Push-Up | 3 | 12 reps | 60 sec |
| Dumbbell Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Reverse grip Biceps Curl | 3 | 12 reps | 60 sec |
| Dumbbell Tate Press | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Trap Bar Deadlift | 4 | 8 reps | 90 sec |
| Weighted Squat | 3 | 10 reps | 90 sec |
| Dumbbell Curtsey lunge | 3 | 12 reps | 60 sec |
| Smith Lateral Step-Up | 3 | 10 reps | 60 sec |
| Smith rear lunge (version 2) | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Calf Push Stretch With Hands Against Wall | 3 | 15 sec | 60 sec |
| Lever Calf Raise (bench press machine) | 4 | 12 reps | 60 sec |
| Lever Donkey Calf Raise | 4 | 12 reps | 60 sec |
| Ankle Circles | 3 | 15 reps | 60 sec |
| Band Two Legs Calf Raise - (Band under both legs) VERSION 2 | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Bent knee Lying Twist | 3 | 12 reps | 60 sec |
| Side Lying Hip Adduction | 3 | 12 reps | 60 sec |
| Kettlebell Overhand Grip Swing | 3 | 15 reps | 60 sec |
| Bent knee Lying Twist | 3 | 12 reps | 60 sec |
| Lever Standing Hip Extension | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell One Arm Snatch | 3 | 12 reps | 60 sec |
| Kettlebell Slingshot | 3 | 12 reps | 60 sec |
| Side Split | 3 | 30 sec | 30 sec |
| Standing Pelvic Tilt | 3 | 12 reps | 60 sec |
| Band side bend | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dynamic Chest Stretch | 3 | 15 reps | 60 sec |
| Barbell Incline Wide Reverse-grip Bench Press | 4 | 10 reps | 60 sec |
| Dumbbell Lying Hammer Press (version 2) | 3 | 12 reps | 60 sec |
| Rotate Push-up (on knees) | 3 | 12 reps | 60 sec |
| Suspension One Leg Chest Press | 3 | 8 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| One Arm Dip | 4 | 10 reps | 60 sec |
| Overhead Triceps Stretch | 4 | 10 reps | 60 sec |
| Reverse Dip | 4 | 10 reps | 60 sec |
| Ring Dips | 4 | 10 reps | 60 sec |
| Side Push-up | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.
3 days ago
Took the words right out of my mouth!
3 days ago
Beautiful combination of colors!
2 days ago
This is really great! I fully agree with what you wrote, and this is sure to help me out in the future. Thank you for posting this.