Week #: ____
Dates: ___________________
Power Upper
Day: _________
Exercise
Barbell Bench Press
Incline Dumbbell Bench Press
Bent Over Row
Lat Pull Down
Overhead Press
Barbell Curl
Skullcrusher
Weight
Power Lower
Exercise
Squat
Deadlift
Leg Press
Leg Curl
Calf Exercise
Weight
Notes:
Sets Rec./Perf.
3‐4
3‐4
3‐4
3‐4
2‐3
Reps Rec./Perf
3‐5
3‐5
10‐15
6‐10
6‐10
Day: _________
Weight
Hypertrophy Lower
Exercise
Front Squat
Barbell Lunge
Leg Extension
Leg Curl
Seated Calf Raise
Calf Press
Reps Rec./Perf
3‐5
6‐10
3‐5
6‐10
5‐8
6‐10
6‐10
Day: _________
Hypertrophy Upper
Exercise
Incline Barbell Bench Press
Flat Bench Dumbbell Fly
Seat Cable Row
One Arm Dumbbell Row
Dumbbell Lateral Raise
Seated Incline Dumbbell Curl
Cable Tricep Extension
Sets Rec./Perf.
3‐4
3‐4
3‐4
3‐4
2‐3
2‐3
2‐3
Sets Rec./Perf.
3‐4
3‐4
3‐4
3‐4
3‐4
3‐4
3‐4
Reps Rec./Perf
8‐12
8‐12
8‐12
8‐12
8‐12
8‐12
8‐12
Day: _________
Weight
Sets Rec./Perf.
3‐4
3‐4
3‐4
3‐4
3‐4
3‐4
Reps Rec./Perf
8‐12
8‐12
10‐15
10‐15
8‐12
8‐12