It’s a base power lifting workout routine. After a few months, adjust the assistance work to target whatever helps. For example, switch out paused squats for good mornings. Nothing fancy, just try to add weight each week when hit the desired rep range. The majority of people can use something like this their entire lifting careers and really never need anything else.
| Day 1 |
|
|
| Exercise |
Set |
Reps |
| Paused bench |
3 |
3 |
| Close grip |
2 |
5 |
| Military press |
2 |
8 |
| Rear laterals (thumbs up) |
3 |
10 |
| Dumbbell triceps extensions |
3 |
10 |
| Day 2 |
|
|
| Exercise |
Set |
Reps |
| Squat |
2 |
5 |
| Pause squat |
2 |
5 |
| Dumbbell swings |
2 |
10 |
| Leg curls or glute ham raise |
3 |
10 |
| Calf raise |
2 |
20 |
| Abs |
3 |
15 |
| Day 3 |
|
|
| Exercise |
Set |
Reps |
| Slingshot or Bench press |
2 |
5 |
| Floor press |
2 |
5 |
| Rear laterals (normal grip) |
3 |
10 |
| Lying triceps extensions |
2 |
12 |
| Cable Triceps extensions |
2 |
20 |
| Barbell or hammer curl |
3 |
15 |
| Day 4 |
|
|
| Exercise |
Set |
Reps |
| Deadlift |
2 |
5 |
| Dimel deadlift |
2 |
10 |
| Back extensions |
3 |
10 |
| One arm rows |
2 |
10 |
| Wide grip pulldowns |
2 |
10 |
| Abs |
3 |
15 |
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