Plan Details
Power Surge
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 1 |
| Training Level | Intermediate Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 157 |
| Total Workouts | 32 |
| Equipment Required | Barbell, Cable, Body weight, Stability ball, Dumbbell, Leverage machine, Band, Sled machine, Smith machine, Weighted, Suspension, EZ Barbell, Rope, Assisted, Power Sled, Resistance Band, Kettlebell |
Fitness Plan Description
Unleash your inner strength with this dynamic program designed to boost power and muscle growth.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Middle Fly | 4 | 12 reps | 60 sec |
| Cable One Arm Lateral Bent-over | 3 | 10 reps | 60 sec |
| Cable Standing Fly | 3 | 10 reps | 60 sec |
| Cable Low Fly | 4 | 12 reps | 60 sec |
| Cable Incline Bench Press | 4 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Stair Up | 3 | 20 reps | 60 sec |
| Boxer Shuffle | 3 | 1 min | 60 sec |
| Short Stride Run | 3 | 2 min | 60 sec |
| Assault Bike Run | 2 | 2 min | 90 sec |
| Elliptical Machine Walk | 1 | 2 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Bent-over Row with V-bar (plate loaded) | 4 | 8 reps | 90 sec |
| Bodyweight Standing Close-grip Row | 3 | 10 reps | 60 sec |
| Bodyweight Standing One Arm Row | 3 | 10 reps | 60 sec |
| Bodyweight Squatting Row | 3 | 10 reps | 60 sec |
| Bodyweight Standing Row | 3 | 10 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Calves stretch | 3 | 30 sec | 60 sec |
| Band calf raise (version 2) | 4 | 15 reps | 90 sec |
| Smith Calf Raise (with block) | 3 | 12 reps | 60 sec |
| Lunging Straight Leg Calf Stretch | 3 | 30 sec | 60 sec |
| Dumbbell Standing Single Leg Calf Raise | 4 | 12 reps | 90 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Shoulder Press (with band) | 3 | 12 reps | 60 sec |
| Smith Upright Row | 3 | 15 reps | 60 sec |
| Standing Behind Neck Press | 3 | 12 reps | 60 sec |
| Smith Shoulder Press | 3 | 12 reps | 60 sec |
| Smith Behind Neck Press | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Reverse-grip Pushdown | 4 | 12 reps | 90 sec |
| Cable Standing Inner Curl | 4 | 12 reps | 90 sec |
| Decline Push-up (on stability ball) | 4 | 12 reps | 90 sec |
| Dumbbell Decline Bench Press | 4 | 10 reps | 90 sec |
| Gironda Sternum Chin | 4 | 8 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Guillotine Bench Press | 4 | 8 sec | 60 sec |
| Cable Incline Bench Press | 4 | 10 sec | 60 sec |
| Cable Lying Fly | 3 | 12 sec | 60 sec |
| Chest Dip | 3 | 10 sec | 60 sec |
| Cable Incline Fly | 3 | 12 sec | 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 |
|---|---|---|---|
| Barbell Bench Front Squat | 4 | 8 reps | 90 sec |
| Barbell Clean-grip Front Squat | 3 | 10 reps | 60 sec |
| Barbell Front Chest Squat | 3 | 12 reps | 60 sec |
| Barbell Jefferson Squat | 3 | 15 reps | 60 sec |
| Barbell Good Morning | 3 | 8 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Full Can Lateral Raise | 4 | 12 reps | 90 sec |
| Cable Pushdown | 4 | 12 reps | 90 sec |
| Cable Straight Back Seated Row | 4 | 10 reps | 90 sec |
| Dumbbell Standing Calf Raise | 4 | 15 reps | 90 sec |
| Finger Curls | 4 | 12 reps | 90 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Standing Military Press | 4 | 10 reps | 90 sec |
| Barbell Standing Military Press (without rack) | 3 | 12 reps | 60 sec |
| Suspension Middle Row | 3 | 12 reps | 60 sec |
| Suspension Single Arm Rear Delt Row | 3 | 12 reps | 60 sec |
| Suspension Split Fly | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Hanging Leg Raise | 4 | 10 reps | 90 sec |
| Hanging Straight Leg Raise | 4 | 10 reps | 60 sec |
| Lying Crossover Stretch | 3 | 12 reps | 60 sec |
| Lying Hip Flexion Stretch | 3 | 12 reps | 60 sec |
| Lying Hip Leg Raise (on floor) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Narrow Row | 3 | 10 reps | 60 sec |
| Suspended Row | 3 | 12 reps | 60 sec |
| Twin handle parallel grip lat Pulldown | 3 | 8 reps | 90 sec |
| Seated Lower Back Stretch | 2 | 30 sec | 30 sec |
| Standing Lateral Stretch | 2 | 30 sec | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Front Shoulder Raise | 3 | 12 reps | 60 sec |
| Cable Lying Close-grip Curl | 3 | 12 reps | 60 sec |
| Cable Rear Pulldown | 3 | 12 reps | 60 sec |
| Dumbbell Cuban Press | 3 | 10 reps | 60 sec |
| Barbell Wrist Curl | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Intermediate Hip Flexion and Quad Stretch | 3 | 12 reps | 60 sec |
| Lever One Leg Extension | 3 | 10 reps | 60 sec |
| Lever Seated One Leg Wide Squat | 3 | 8 reps | 60 sec |
| Sled One Leg Hack Squat | 3 | 10 reps | 60 sec |
| Leg Up Hamstring Stretch | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band hammer curl | 4 | 12 reps | 60 sec |
| Band reverse curl | 4 | 12 reps | 60 sec |
| Band wrist curl | 4 | 12 reps | 60 sec |
| Dumbbell One Arm Reverse Preacher Curl | 4 | 10 reps | 90 sec |
| Cable Reverse One Arm Curl | 4 | 10 reps | 90 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| StrongMan Iron Block Press | 4 | 10 reps | 90 sec |
| StrongMan Crucifix Hold | 3 | 20 sec | 60 sec |
| StrongMan Front Hold | 3 | 20 sec | 60 sec |
| Power Sled Rear Fly | 3 | 12 reps | 60 sec |
| Dumbbell Lying on Floor Rear Delt Raise | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Lying extension | 3 | 10 reps | 60 sec |
| Barbell Standing Reverse Grip Curl | 3 | 12 reps | 60 sec |
| Cable Alternating Shoulder Press | 3 | 12 reps | 60 sec |
| Cable Hip Adduction | 3 | 15 reps | 60 sec |
| Cable One Arm Lateral Bent-over | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Seated on Exercise Ball Shoulder Press | 4 | 8 reps | 90 sec |
| Barbell Seated Front Raise | 4 | 8 reps | 90 sec |
| Dumbbell Bent Over Alternating Rear Delt Fly | 4 | 8 reps | 90 sec |
| Barbell Incline Lying Rear Delt Raise | 4 | 8 reps | 90 sec |
| Kettlebell Standing Bottoms Up One Arm Shoulder Press | 4 | 8 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Palms Down Wrist Curl Over A Bench | 3 | 12 reps | 60 sec |
| Barbell Palms Up Wrist Curl Over A Bench | 3 | 12 reps | 60 sec |
| Barbell Reverse Wrist Curl (version 2) | 3 | 12 reps | 60 sec |
| Dumbbell One arm Reverse Wrist Curl | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Seated Neutral Wrist Curl | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Exercise Ball Lower Back Prone Stretch | 3 | 10 reps | 60 sec |
| Exercise Ball Prone Leg Raise | 3 | 12 reps | 60 sec |
| EZ Bar Reverse Grip Bent Over Row | 3 | 8 reps | 90 sec |
| Kneeling Lat Stretch | 2 | 30 sec | 30 sec |
| Lever Reverse T-Bar Row | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Flutter Kicks | 4 | 12 reps | 30 sec |
| Vertical Mountain Climber | 4 | 12 reps | 30 sec |
| Resistance Band Air Bike | 4 | 1 min | 60 sec |
| Alternating Punching | 4 | 30 sec | 30 sec |
| Frogger | 4 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band straight back stiff leg deadlift | 3 | 10 reps | 60 sec |
| Lever Standing Hip Extension | 3 | 12 reps | 60 sec |
| Lever Side Hip Abduction | 3 | 12 reps | 60 sec |
| Lever Standing Leg Raise | 3 | 12 reps | 60 sec |
| Lever Standing Rear Kick | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable One Arm Incline Press on Exercise Ball | 3 | 12 reps | 60 sec |
| Cable One Arm Press on Exercise Ball | 3 | 12 reps | 60 sec |
| Cable Press on Exercise Ball | 3 | 12 reps | 60 sec |
| Cable Standing Up Straight Crossovers | 4 | 12 reps | 60 sec |
| Cable Upper Chest Crossovers | 4 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Incline One Arm Press on Exercise Ball | 3 | 12 reps | 60 sec |
| Dumbbell Incline Press on Exercise Ball | 3 | 12 reps | 60 sec |
| Dumbbell Lying Pullover on Exercise Ball | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Bench Fly | 3 | 12 reps | 60 sec |
| Dumbbell One Arm Chest Fly on Exercise Ball | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Inverted Row under Table | 3 | 12 reps | 60 sec |
| Standing Wring the Towel | 3 | 12 reps | 60 sec |
| Kettlebell Deep Push-Up | 3 | 12 reps | 60 sec |
| Lying Floor Row with Bent Knee | 3 | 12 reps | 60 sec |
| Cable One Arm Pulldown | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Alternating Biceps Curl | 4 | 10 reps | 60 sec |
| Barbell Close-Grip Bench Press | 4 | 10 reps | 60 sec |
| Barbell Curl | 3 | 12 reps | 60 sec |
| Barbell Decline Close Grip To Skull Press | 3 | 10 reps | 60 sec |
| Barbell Drag Curl | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bent Over Reverse Row | 4 | 8 reps | 90 sec |
| Cable one arm lat Pulldown | 3 | 10 reps | 60 sec |
| Cable Seated Wide grip Row | 3 | 10 reps | 60 sec |
| Chin ups (narrow parallel grip) | 3 | 10 reps | 60 sec |
| Reverse grip machine lat Pulldown | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Shoulder Press (plate loaded) version 2 | 4 | 8 reps | 90 sec |
| EZ-Bar Standing Overhead Press | 4 | 8 reps | 90 sec |
| Dumbbell Standing Alternating Vertical Front Raises | 4 | 8 reps | 90 sec |
| Dumbbell Seated One Arm Shoulder Press | 4 | 8 reps | 90 sec |
| Assisted Sitting Reverse Shoulder Stretch | 3 | 15 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bench Front Squat | 3 | 10 reps | 60 sec |
| Cable Concentration Curl | 3 | 12 reps | 60 sec |
| Lever Preacher Curl (plate loaded) | 3 | 12 reps | 60 sec |
| Inverted Row between Chairs | 3 | 12 reps | 60 sec |
| Kneeling Push-up | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Sled 45° Calf Press | 4 | 10 reps | 60 sec |
| Sled Forward Angled Calf Raise | 4 | 10 reps | 60 sec |
| Smith Reverse Calf Raises | 4 | 12 reps | 60 sec |
| Smith Standing Leg Calf Raise | 4 | 12 reps | 60 sec |
| Weighted Donkey Calf Raise | 4 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Push Press | 4 | 10 reps | 90 sec |
| Band Pull Apart | 3 | 15 reps | 60 sec |
| Lever Cable Shoulder Press | 3 | 12 reps | 60 sec |
| Band Lateral Raise (Version 2) | 3 | 12 reps | 60 sec |
| Standing Upright Shoulders Stretch | 3 | 30 sec | 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.