POWER PEAK PROGRAMS

May 04, 2024By Gaurav Raheja
Gaurav Raheja

POWER PEAK PLANS

8-Week Strength Gain Workout Plan (Intermediate)

Workout Split: 4 Days Per Week

Day 1: Upper Body Push
1.      Incline Barbell Bench Press:

o   Sets: 3

o   Repetitions: 8-10

2.      Dumbbell Shoulder Press:

o   Sets: 3

o   Repetitions: 8-10

3.      Weighted Dips:

o   Sets: 3

o   Repetitions: 8-10

4.      Seated Overhead Tricep Extension:

o   Sets: 3

o   Repetitions: 10-12

Day 2: Lower Body
1.      Back Squats:

o   Sets: 4

o   Repetitions: 6-8

2.      Romanian Deadlifts:

o   Sets: 3

o   Repetitions: 8-10

3.      Leg Press:

o   Sets: 3

o   Repetitions: 10-12

4.      Standing Calf Raises:

o   Sets: 3

o   Repetitions: 12-15

Day 3: Rest

Day 4: Upper Body Pull
1.      Pull-Ups (Weighted if Possible):

o   Sets: 4

o   Repetitions: 6-8

2.      Bent-Over Barbell Rows:

o   Sets: 3

o   Repetitions: 8-10

3.      Seated Cable Rows:

o   Sets: 3

o   Repetitions: 10-12

4.      Barbell Bicep Curls:

o   Sets: 3

o   Repetitions: 10-12

Day 5: Rest

Day 6: Full Body
1.      Deadlifts:

o   Sets: 4

o   Repetitions: 5

2.      Barbell Bench Press:

o   Sets: 4

o   Repetitions: 6

3.      Barbell Front Squats:

o   Sets: 3

o   Repetitions: 8

4.      Barbell Overhead Press:

o   Sets: 3

o   Repetitions: 8

Day 7: Rest

Nutrition Tips:
·        Consume enough protein to support muscle growth.

·        Stay hydrated and prioritize quality sleep.

Remember, consistency and progressive overload are key for strength gains. Adjust the weights as needed and focus on compound movements. You’re on your way to getting stronger! 💪🏋️‍♂️