The Powertrophy Workout Routine

Here's a sample schedule:

• Day 1 - Chest and Back Squats

• Day 2 - Back, Deadlifts and Abs
• Day 3 - Active Rest
• Day 4 - Biceps and Triceps
• Day 5 - Legs
• Day 6 - Shoulders and Abs
• Day 7 - Active Rest

Day 1
Chest and Squats
Exercise Sets Reps
Back Squats - 75-80% of 1RM 5 5
Flat Bench Barbell Press - 65-70% of 1RM 3 5
Flat Bench Barbell Press - 75-80% of 1RM 3 3
Incline Dumbbell Press - 75-80% of 1RM 5 8-10
Dumbbell or Cable Flyes - 75-80% of 1RM 5 8-10
Dips 3 Failure
Day 2
Back, Deadlift and Abs
Exercise Sets Reps
Deadlifts - 75-80% of 1RM 5 5
Bent Over Barbell Rows - 65-70% of 1RM 1 10
Bent Over Barbell Rows - 80% of 1RM 5 5
Wide Grip Cable Pull Downs - 75-80% of 1RM 5 8-10
Cable Rows or Single Arm Dumbbells Rows - 75-80% of 1RM 5 8-10
Pull-Ups 3 Failure
Abs - Your choice. 100 reps total. 50 targeting upper/lower abs. 50 targeting
obliques.

Day 4
Biceps and Triceps
Exercise Sets Reps
Barbell or EZ Bar Bicep Curl - 80-85% of 1RM * 4 6-8
Incline Bench Dumbbell Curl (Alternating Arms) - 75-80% of 1RM 5 8-10
Preacher Curls - 75-80% of 1RM 5 8-10
Close Grip Bench Press - 80-85% of 1RM 4 6-8
Rope Pushdowns - 75-80% of 1RM 5 8-10
Triceps Kickbacks (Dumbbells or Cable Machine) - 75-80% of 1RM 5 8-10
* Finish with triple drop set, each set to failure
 Day 5
Legs
Exercise Sets Reps
Front Squats or Hack Squats - 75-80% of 1RM 5 5
Leg Press - 75-80% of 1RM 5 8-10
Leg Extensions - 75-80% of 1RM 5 8-10
Standing Calf Raises - 55-60% of 1RM 5 15-20
Day 6
Shoulders and Abs
Exercise Sets Reps
Military Press or Dumbbell Shoulder Press - 80-85% of 1RM 4 6-8
Side Lateral Raises - 75-80% of 1RM 5 8-10
Rope Face Pulls - 75-80% of 1RM 5 8-10
Dumbbell Shrugs - 75-80% of 1RM 5 Failure
Abs - Your choice. 100 reps total. 50 targeting upper/lower abs. 50 targeting
obliques.
On your active rest days go for a hike, take a bike ride, do 20-30 minutes of moderate cardio, or
a 15 minute HIIT session. Do something to keep your body active.

Testing For a New One Rep Max

At the end of 4 weeks you will try a hit a new one rep max on all three of your lifts. So you'll be
trying to hit a new one rep max once a month. Think of this day as your own personal
competition day.

Bench Press:

• 10 Reps, 60% 1RM (Warm Up Set)

• 6 Reps, 75% 1RM (Warm Up Set)
• Attempt new one rep max

Back Squat:

• 5 Reps, 60% 1RM (Warm Up Set)

• 3 Reps, 75% 1RM (Warm Up Set)
• Attempt new one rep max

Deadlift:

• 5 Reps, 60% 1RM (Warm Up Set)

• 3 Reps, 75% 1RM (Warm Up Set)
• Attempt new one rep max

This program is based on a 5 day split. You can adjust the program accordingly based on your
workout times and schedule. Incorporating the heavy power sets with longer rest period is going
to build that mass and savage strength you are looking for while the higher rep, shorter rest
hypertrophy sets will shape and define the muscle.

They key is to stay committed and consistent with your powerlifts because they will make your
overall lifts stronger and make you feel like a beast when you've finally hit that deadlift with 4 or
5 plates on each side. While being a gym-bro may be a game, powerlifting is not.