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POWER by Team Training Day 3

The document outlines a 10-week strength training program titled 'POWER by Team Training Day', detailing specific exercises, sets, reps, loads, and rest periods for each workout day. Each week consists of a structured schedule focusing on various muscle groups and strength-building techniques, including back squats, push presses, and deadlifts. The program progressively increases intensity and complexity to enhance overall strength and performance.

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Stephen maytum
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17 views

POWER by Team Training Day 3

The document outlines a 10-week strength training program titled 'POWER by Team Training Day', detailing specific exercises, sets, reps, loads, and rest periods for each workout day. Each week consists of a structured schedule focusing on various muscle groups and strength-building techniques, including back squats, push presses, and deadlifts. The program progressively increases intensity and complexity to enhance overall strength and performance.

Uploaded by

Stephen maytum
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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POWER by Team Training Day

Week 1
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 8-10 2 Daily Max 0 120 B/w Top Sets (Min)
Wide Stance Good Mornings 4 8
Bulgarian Split Squats 3 8
Weighed Decline Sit-ups 5 8-12
Day 3, Tuesday
Exercise Sets Reps Load Record Rest
Push Press 8-10 2 Daily Max 0 120 B/w Top Sets (Min)
Dumbbell Overhead Extensions 4 8
Bent-over Row 3 12
Incline Dumbbell Press 3 8
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 60% 0 45 Seconds
Deadlift 3 6
Stiff-Legged Deadlift 3 8
Select 1 the following:
25' Sandbag Bearhug Carry + 5 Bearhug Squa 4 2 60 Seconds
25' Dumbbell Goblet Hold Lunges + 8 Goblet 4 2 60 Seconds
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 60% 0 45 Seconds
Close Grip Barbell Bench Press 4 10
Close Grip Pull-ups (Weighted or Unweighted) 4 To Near Failure
POWER by Team Training Day

Week 2
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 8 65% 0
Wide Stance Good Mornings 4 8
JM Press 4 10
Weighed Decline Sit-ups 5 8-12
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 8 65% 0
Deadlift From Blocks (2-3") 3 6
Dumbbell Overhead Extensions 4 8
Bent-over Row 3 12
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 65% 0 45 Seconds
Close Grip Barbell Incline Bench Press** 4 8
Weighted GHD Back Extensions 3 10
Select 1 the following:
25' Sandbag Bearhug Lunges + 5 Bearhug Squats + 25' Bearhug Ca 4 1 60 Seconds
25' Kettlebell Goblet Hold Lunges + 8 Goblet Squats + 25' Kettlebell Front Rack Car 4 1 60 Seconds
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 65% 0 45 Seconds
Back Squat 5 3 80% 0
Close Grip Pull-ups (Weighted or Unweighted) 5 To Near Failure
POWER by Team Training Day

Week 3
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 7 68% 0
Wide Stance Good Mornings 4 6
JM Press 4 8
Weighed Decline Sit-ups 5 8-12
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 7 68% 0
Deadlift From Blocks (2-3") 3 6
Dumbbell Overhead Extensions 4 6
Bent-over Row 3 10
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 70% 0 45 Seconds
Close Grip Barbell Incline Bench Press** 4 7
Weighted GHD Back Extensions 3 8
Select 1 the following:
50' Sandbag Bearhug Carry + 10 Bearhug Squats 3 2 90 Seconds
50' Dumbbell Goblet Hold Lunges + 15 Goblet Squats 3 2 90 Seconds
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 70% 0 45 Seconds
Back Squat 5 4 78% 0
Close Grip Pull-ups (Weighted or Unweighted) 5 To Near Failure
POWER by Team Training Day

Week 4
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 7 70% 0
Wide Stance Good Mornings 4 6
JM Press 4 8
Weighed Decline Sit-ups 5 8-12
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 7 70% 0
Deadlift From Blocks (2-3") 3 5
Dumbbell Overhead Extensions 4 6
Bent-over Row 3 10
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 75% 0 45 Seconds
Close Grip Barbell Incline Bench Press** 4 6
Weighted GHD Back Extensions 3 8
Select 1 the following:
50' Sandbag Bearhug Lunges + 10 Bearhug Squats + 50' Bearhug 3 1 90 Seconds
50' Kettlebell Goblet Hold Lunges + 15 Goblet Squats + 50' Front Rack Carry 3 1 90Seconds
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 75% 0 45 Seconds
Back Squat 5 3 85% 0
Close Grip Pull-ups (Weighted or Unweighted) 5 To Near Failure
POWER by Team Training Day

Week 5
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 8-10 2 Daily Max 300 120 B/w Top Sets (Min)
Back Squat (Down Sets) 3 6 60%
Stiff-Legged Deadlift 4 9
Weighted GHD Supine Hold 5 20-30 Seconds
Day 3, Tuesday
Exercise Sets Reps Load Record Rest
Push Press 8-10 2 Daily Max 200 120 B/w Top Sets (Min)
Dumbbell Overhead Extensions 4 8
Bent-over Row 3 12
Incline Dumbbell Press 3 8
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 60% 180 45 Seconds
Deadlift 3 6 8 RPE
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 60% 120 45 Seconds
Close Grip Barbell (Flat) Bench Press 3 10
Wide Grip Pull-ups (Weighted or Unweight 3 To Near Failure
POWER by Team Training Day

Week 6
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 8 68% 204
Stiff-Legged Deadlift 4 8
Strict Barbell Overhead Press 4 5
Weighted GHD Supine Hold 4 20-30 Seconds
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 8 68% 136
Snatch Grip Deadlift 3 8
Close Grip Barbell Incline Bench Press 3 8
1-Arm Dumbbell Row 3 12
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 65% 195 45 Seconds
Bulgarian Split Squats 4 10
Kettlebell Floor Press 4 15
Kettlebell Farmer's Carry + Side Plank 4 50' + 20-30 Seconds Per Side
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 65% 130 45 Seconds
Front Squat 5 3 65% 195
Close Grip Pull-ups (Weighted or Unweig 5 To Near Failure
Weighted GHD Prone Hold 4 10-20 Seconds
POWER by Team Training Day

Week 7
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 7 72% 216
Stiff-Legged Deadlift 4 8
Weighted Dips 4 10
Weighted GHD Supine Hold 4 20-30 Seconds
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 6 72% 144
Snatch Grip Deadlift 3 8
Close Grip Barbell Incline Bench Press 3 8
1-Arm Dumbbell Row 3 10
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 70% 210 45 Seconds
Bulgarian Split Squats 4 10
Kettlebell Floor Press 4 12
Kettlebell Farmer's Carry + Side Plank 4 50' + 20-30 Seconds Per Side
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 70% 140 45 Seconds
Front Squat 5 3 68% 204
Wide Grip Pull-ups (Weighted or Unweigh 5 To Near Failure
Weighted GHD Prone Hold 4 10-20 Seconds
POWER by Team Training Day

Week 8
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 7 75% 225
Stiff-Legged Deadlift 4 7
Strict Barbell Overhead Press 4 5
Weighted GHD Supine Hold 4 20-30 Seconds
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 6 75% 150
Snatch Grip Deadlift 3 6
Close Grip Barbell Incline Bench Press 3 6
1-Arm Dumbbell Row 3 10
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Speed Pause Back Squats 12 2 70% 210 45 Seconds
Bulgarian Split Squats 4 8
Kettlebell Floor Press 4 12
Kettlebell Farmer's Carry + Side Plank 4 50' + 20-30 Seconds Per Side
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Speed Pause Push Press 12 2 70% 140 45 Seconds
Front Squat 5 2 70% 210
Close Grip Pull-ups (Weighted or Unweig 5 To Near Failure
Weighted GHD Prone Hold 4 10-20 Seconds
POWER by Team Training Day

Week 9
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 6 78% 234
Stiff-Legged Deadlift 4 6
Weighted Dips 4 10
Weighted GHD Supine Hold 4 20-30 Seconds
Day 3, Wednesday
Exercise Sets Reps Load Record Rest
Push Press 4 5 78% 156
Snatch Grip Deadlift 3 6
Close Grip Barbell Incline Bench Press 3 6
1-Arm Dumbbell Row 3 8
Day 2, Thursday
Exercise Sets Reps Load Record Rest
Back Squat 6 3-6-2-8-3-7 73% 219 45 Seconds
Bulgarian Split Squats 4 8
Kettlebell Floor Press 4 10
Kettlebell Farmer's Carry + Side Plank 4 50' + 20-30 Seconds Per Side
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Push Press 6 3-6-2-8-3-7 70% 140 45 Seconds
Front Squat 5 2 73% 219
Wide Grip Pull-ups (Weighted or Unweigh 5 To Near Failure
Weighted GHD Prone Hold 4 10-20 Seconds
POWER by Team Training Day

Week 10
Day 1, Monday
Exercise Sets Reps Load Record Rest
Back Squat 4 3 80% 0
Push Press 4 3 80% 0
Kettlebell Floor Press 3 1-9
Day 2, Tuesday
Exercise Sets Reps Load Record Rest
Back Squat 3 3 75%
Push Press 4 3 75%
Day 3, Thursday
Exercise Sets Reps Load Record Rest
Back Squat 8-10 2 Daily Max 120 B/w Top Sets (Min)
Back Squat (Down Sets) 3 6 60% 0
Deadlift 4 6
Weighed Decline Sit-ups 5 8-12
Day 4, Saturday
Exercise Sets Reps Load Record Rest
Push Press 8-10 2 Daily Max 120 B/w Top Sets (Min)
Push Press (Down Sets) 3 6 60% 0
Dumbbell Overhead Extensions 4 8
Bent-over Row 3 12

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