SIMPLE Power Based Routine

[iron addict]

Here is a routine a LARGE percentage of the lifters here could make great gains doing.

Monday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Wednesday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Friday
Deadlift or rack deadlift 2 x 5
Leg press 2 x 10
Chin or lat pull-down 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Monday
Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Tricep pushdowns 3 x 10
Ab work 3 x 10 Monday

Wednesday
Squat or box squat 2 x 5
Glute/Ham Raises or pullthroughs 3 x 10
Bent Row or Chest Supported row 4 x 6
Barbell or Dumbbell Curl 3 x 8
Calf Raises 3 x 15

Friday
Bench Press or low board press 3 x 5, or 3 x 3
Incline Dumbbell Bench Press 4 x 8
Military or Dumbbell Shoulder Press 3 x 8
Skull Crushers 3 x 10
Ab work 3 x 10

Sets are NOT taken to failure, at least 1 rep short, or to the point RIGHT before form starts to break down. If you do not recover well, reduce 1 set from each of the lifts.

Rotate the lifts to something else every 4-8 weeks or whenever a lift stalls.

Iron Addict

 

[mister69]

nice and simple routines based on getting stronger each week works wonders

 

[evansss]

nice and simple routines based on getting stronger each week works wonders

.

 

[mister69]

simple as shit --always a good thing

 

[AngryMuscles]

i'll give it a try after my months' rest

 

[solcraft]

makes me think ive been over training all these years

 

[pullinbig]

looks like a mixture of dc and pb to me. very original

perhaps IA can post some of his #s hes been hitting with this newest greatest routine he has developed. maybe some pics or video clips of him lifting. a training log or anything to show that he actually lifts weights.

 

[OC Cartel]

looks like a mixture of dc and pb to me. very original

perhaps IA can post some of his #s hes been hitting with this newest greatest routine he has developed. maybe some pics or video clips of him lifting. a training log or anything to show that he actually lifts weights.

how have you been?

i just got back from jiu jitsu and wanna sleep.

 

[Swellin]

makes me think ive been over training all these years

There's a very good chance you were.
I certainly was until I looked into DC training and it finally hit me.

 

[getfitdoc]

isn't IA 60 years old or something?

i thought i read that in one of his posts...

maybe 50's?

 

[Swellin]

Nope...40s.

 

[adidamps2]

looks like a mixture of dc and pb to me. very original

perhaps IA can post some of his #s hes been hitting with this newest greatest routine he has developed. maybe some pics or video clips of him lifting. a training log or anything to show that he actually lifts weights.

whats with the Beef PB? didnt you use to be a MOD over on his board too at one time?