Plan Details
PowerForge
Fitness Plan Summary
| Main Goal | Strength Training |
|---|---|
| Category | 2 |
| Training Level | Intermediate Level |
| Program Duration | 8 week(s) |
| Unique Exercises | 157 |
| Total Workouts | 32 |
| Equipment Required | Barbell, Cable, Body weight, Dumbbell, Rope, Kettlebell, Stability ball, Leverage machine, Weighted, Band, Suspension, Smith machine, Medicine Ball, Assisted, EZ Barbell, Resistance Band, Power Sled, Battling Rope |
Fitness Plan Description
Sculpt your body and unleash your strength with this intensive strength training program designed to build muscle and boost power.
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Machine Reverse Decline Close Grip Bench Press | 4 | 8 reps | 60 sec |
| Above Head Chest Stretch | 3 | 12 reps | 30 sec |
| Bent Arm Chest Stretch | 3 | 15 reps | 30 sec |
| Reverse Chest Stretch | 3 | 18 reps | 30 sec |
| Assisted Seated Chest Stretch | 3 | 20 reps | 30 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band Single Arm Shoulder Press | 3 | 12 reps | 60 sec |
| Band Seated Straight Back Row | 3 | 12 reps | 60 sec |
| Bodyweight Standing Row | 3 | 12 reps | 60 sec |
| Single Arm Scapula Push up | 3 | 12 reps | 60 sec |
| Front Plank with Leg Lift | 3 | 10 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Muscle Up | 4 | 6 reps | 90 sec |
| One Arm Chin-Up | 3 | 8 reps | 60 sec |
| Mixed Grip Chin-up | 3 | 10 reps | 60 sec |
| Reverse grip Pull-up | 3 | 8 reps | 90 sec |
| Lever T bar Row (plate loaded) | 4 | 8 reps | 90 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Floor Calf Raise | 3 | 12 reps | 60 sec |
| Barbell Seated Calf Raise | 3 | 12 reps | 60 sec |
| Barbell Standing Calf Raise | 3 | 12 reps | 60 sec |
| Bodyweight Standing Calf Raise | 3 | 15 reps | 60 sec |
| Box Jump Down with One Leg Stabilization | 3 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Clean and Press | 4 | 8 reps | 90 sec |
| Barbell Front Raise | 3 | 10 reps | 60 sec |
| Barbell One Arm Snatch | 4 | 8 reps | 90 sec |
| Barbell Rear Delt Raise | 3 | 12 reps | 60 sec |
| Barbell Seated Behind Head Military Press | 4 | 8 reps | 90 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell One Arm Reverse Preacher Curl | 3 | 12 reps | 60 sec |
| One Handed Hang | 3 | 30 sec | 30 sec |
| Dumbbell finger curls | 3 | 15 reps | 60 sec |
| Full Lotus Yoga Pose | 3 | 30 sec | 30 sec |
| Bridge Pose Setu Bandhasana | 3 | 30 sec | 30 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bar Grip Sumo Squat | 3 | 10 reps | 60 sec |
| Dumbbell Sumo Squat off Benches | 3 | 10 reps | 60 sec |
| Power Sled Anti-Rotation Forward Walk | 3 | 12 reps | 60 sec |
| Resistance Band Lateral Walk | 3 | 12 reps | 60 sec |
| Side Lying Clam | 3 | 15 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Low Bar Squat with Rack | 4 | 10 reps | 90 sec |
| Lever Leg Extension (plate loaded) | 3 | 12 reps | 60 sec |
| Lever Alternating Leg Extension (plate loaded) | 3 | 12 reps | 60 sec |
| Lever Squat (plate loaded) | 3 | 10 reps | 60 sec |
| Standing Toe Down Hamstring Stretch | 3 | 15 sec | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Suspension Single Leg Split Squat (self assisted) | 3 | 8 reps | 60 sec |
| Suspension Single Leg Squat | 3 | 8 reps | 60 sec |
| Suspension Mountain Climber Push-up | 3 | 10 reps | 60 sec |
| Suspension Spiderman Push-up | 3 | 10 reps | 60 sec |
| Suspension Single Leg Deadlift | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| EZ-bar Biceps Curl (with arm blaster) | 3 | 12 reps | 60 sec |
| Barbell Reverse Curl | 3 | 12 reps | 60 sec |
| Dumbbell Lying Extension (across face) | 3 | 12 reps | 60 sec |
| Dumbbell Single Leg Deadlift | 3 | 10 reps | 60 sec |
| Diamond Push-up | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Decline Press | 4 | 12 reps | 60 sec |
| Cable One Arm Decline Chest Fly | 3 | 12 reps | 60 sec |
| Cable One Arm Fly on Exercise Ball | 3 | 12 reps | 60 sec |
| Cable One Arm Incline Fly on Exercise Ball | 3 | 12 reps | 60 sec |
| Cable One Arm Incline Press | 4 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell One Arm Bent-over Row | 4 | 10 reps | 60 sec |
| Dumbbell Bent Over Row | 4 | 12 reps | 60 sec |
| Dumbbell Deadlift | 3 | 10 reps | 60 sec |
| Dumbbell Decline Shrug (version 2) | 3 | 12 reps | 60 sec |
| Dumbbell Incline Row | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Single Heel Drop Calf Stretch | 3 | 30 reps | 60 sec |
| Plantar Flexion And Foot Evertor Stretch | 3 | 30 reps | 60 sec |
| Plantar Flexion And Foot Inverter Stretch | 3 | 30 reps | 60 sec |
| Tibial Stretch With Semi Flexed Knee | 3 | 30 reps | 60 sec |
| Standing Toe Extensor Stretch | 3 | 30 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Battling Ropes Russian Twist | 4 | 15 reps | 60 sec |
| Medicine Ball Backward Throw | 3 | 12 reps | 60 sec |
| Alternating Sprinter Lunge | 3 | 12 reps | 60 sec |
| Bodyweight Drop Jump Squat | 4 | 10 reps | 60 sec |
| Battling Ropes Low Waves | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Seated Military Press (inside squat cage) | 4 | 9 reps | 90 sec |
| Band Y-raise | 3 | 12 reps | 60 sec |
| Dumbbell Lying One Arm Rear Lateral Raise | 3 | 10 reps | 60 sec |
| Band standing rear delt row | 3 | 12 reps | 60 sec |
| Push Press | 4 | 8 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Walking | 1 | 3 min | 60 sec |
| Stationary Bike Run (version 3) | 3 | 2 min | 60 sec |
| Back And Forth Step | 3 | 20 reps | 60 sec |
| Walk Elliptical Cross Trainer | 3 | 2 min | 60 sec |
| Hands bike | 3 | 2 min | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Knee to chest Stretch | 3 | 10 reps | 30 sec |
| Kneeling Hip Flexion | 3 | 12 reps | 60 sec |
| Leg Curl (on stability ball) | 3 | 15 reps | 60 sec |
| Lever Kneeling Leg Curl (plate loaded) | 3 | 12 reps | 60 sec |
| Lever Seated Hip Adduction | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| High knees butt kicks | 3 | 30 sec | 30 sec |
| Forward Hops | 3 | 20 reps | 30 sec |
| High Knee Run | 3 | 1 min | 30 sec |
| High Knee against wall | 3 | 1 min | 30 sec |
| Walking on Treadmill | 1 | 10 min | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Resistance Band Bent Leg Side Kick (kneeling) | 3 | 12 reps | 60 sec |
| Resistance Band Lying Abduction | 3 | 15 reps | 60 sec |
| Resistance Band Toe Touch | 3 | 15 reps | 60 sec |
| Resistance Band Jumping Jack | 3 | 20 reps | 60 sec |
| Hyperextension | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Hammer Curl (version 2) | 4 | 10 reps | 60 sec |
| Dumbbell Hammer Curl | 4 | 10 reps | 60 sec |
| Dumbbell Kickback | 4 | 10 reps | 60 sec |
| Dumbbell Lying Extension (across face) | 4 | 10 reps | 60 sec |
| Dumbbell Incline Curl (version 2) | 4 | 10 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Smith Bent Over Row | 4 | 8 reps | 90 sec |
| Smith One Arm Row | 3 | 10 reps | 60 sec |
| Smith Reverse Grip Bent Over Row | 3 | 12 reps | 60 sec |
| Standing Pelvic Tilt | 3 | 8 reps | 90 sec |
| Assisted Standing Chin-Up | 3 | 10 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Pushdown (with rope attachment) | 3 | 12 reps | 60 sec |
| Dumbbell Full Can Lateral Raise | 3 | 12 reps | 60 sec |
| Barbell Seated Overhead Press | 3 | 10 reps | 60 sec |
| Dumbbell Lying One Arm Press | 3 | 12 reps | 60 sec |
| Prone Single Arm Trap Raise | 3 | 12 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dip Hold Isometric | 4 | 30 sec hold | 60 sec |
| Dumbbell Bent Arm Pullover Hold Isometric | 4 | 30 sec hold | 60 sec |
| Dumbbell Incline 30 degrees Flys Hold Isometric | 4 | 30 sec hold | 60 sec |
| Dumbbell Flat Flys Hold Isometric | 4 | 30 sec hold | 60 sec |
| Chest Dip (on dip-pull-up cage) | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| 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 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Preacher Curl | 3 | 12 reps | 60 sec |
| Weighted Round Arm | 3 | 12 reps | 60 sec |
| Elbows Back Stretch | 3 | 30 sec | 30 sec |
| Side Push Neck Stretch | 3 | 30 sec | 30 sec |
| Fixed Bar Back Stretch | 3 | 30 sec | 30 sec |
Day 2
| 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 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Calves Stretch Static Position | 3 | 15 sec | 60 sec |
| Standing Toe Up Achilles Stretch | 3 | 15 sec | 60 sec |
| Single Heel Drop Achilles Stretch | 3 | 15 sec | 60 sec |
| Standing Heel Back Achilles Stretch | 3 | 15 sec | 60 sec |
| Standing Achilles Stretch | 3 | 15 sec | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Lever Lateral Raise | 4 | 12 reps | 90 sec |
| Dumbbell Incline Front Raise with Chest Support | 3 | 15 reps | 60 sec |
| EZ-bar Front Twist Raise | 3 | 12 reps | 60 sec |
| EZ-bar Seated Close grip Shoulder Press | 3 | 12 reps | 60 sec |
| Cable Kneeling Rear Delt Row (with rope) | 3 | 12 reps | 60 sec |
Day 7
| Rest Day |
Day 1
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| StrongMan Duck Walk | 3 | 12 reps | 60 sec |
| StrongMan Sandbag Walk | 3 | 10 reps | 60 sec |
| StrongMan Timber Carry | 3 | 8 reps | 60 sec |
| StrongMan Circle of Conan | 3 | 10 reps | 60 sec |
| Cable Rear Lunge from step box | 3 | 12 reps | 60 sec |
Day 2
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Skier | 3 | 12 reps | 60 sec |
| Jump Rope | 3 | 30 reps | 60 sec |
| Kettlebell Swing | 3 | 12 reps | 60 sec |
| Side to Side Box Shuffle | 3 | 15 reps | 60 sec |
| Forward Hops | 3 | 15 reps | 60 sec |
Day 3
| Rest Day |
Day 4
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Medicine Ball Single Leg Deadlift | 3 | 10 reps | 60 sec |
| Assisted Lying Glute Maximus Stretch | 3 | 30 sec | 30 sec |
| Assisted Lying Glute And Piriformis Stretch | 3 | 30 sec | 30 sec |
| Assisted Oblique Glute Minimus And Medius Stretch | 3 | 30 sec | 30 sec |
| Single Leg Foot Touch | 3 | 12 reps | 60 sec |
Day 5
| Rest Day |
Day 6
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Cable Overhead Curl on Exercise Ball | 4 | 10 reps | 60 sec |
| Cable Pulldown Bicep Curl | 4 | 10 reps | 60 sec |
| Cable Rope Hammer Preacher Curl | 4 | 10 reps | 60 sec |
| Cable Rope One Arm Hammer Preacher Curl | 4 | 10 reps | 60 sec |
| Cable Seated Curl | 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.