PROGRAM ONE POWER TRAINING

PROGRAM ONE UNIVERSAL GYM ON LINE COACHING POWER TRAINING

Main Goal: Building Muscles

Time Per Workout: 45-60 MIN

Training Level: Intermediate

Gender: Male And Female

Equipment: BARBELL,DUMBBELLS,BENCHES ,CABLES MACHINES

Program Duration: 12 Weeks

Days Per Week: 3- 6 Days

Layout: This is Three phase Push/Pull/Legs Workout Schedule each phase is for Four Weeks

HARD GAIN STONE TRAINING TRY THIS WEEK AND MONITOR THE INCREDIBLE MUSCLE PUMP

SATURDAY AND TUESDAY (PUSH DAY)

No. Exercise Name Sets Reps Time Style
1 Flat barbbell bench press 5 6/4/3/2/6 Heavy weight ascending
2 Push press 3 10/8/6 Ascending
3 Dips 3 Max to failure Body weight
4 Middle Chest Cable Cross 5 15/10/8/8/8 Ascending
5 Overhead barbell triceps extension 5 15/10/8/8/8 Ascending
6 Seated dumbbell lateral raises 5 15/10/8/8/8 Ascending

SUNDAY AND WEDNESDAY (PULL DAY)

No. Exercise Name Sets Reps Time Style
1 Dead lift 5 6/4/3/2/6 Heavy weight ascending
2 Wide grip pull up 3 Max reps 25 Body weight
3 Incline bench two dumbbell rows 3 12/10/8 Ascending
4 Barbell front shrugs 5 15/10/8/8/8 Ascending
5 Standing barbell curl 5 15/10/8/8/8 Ascending
6 Standing bent-over dumbbell laterals 5 15/10/8/8/8 Ascending
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