POWER PEAK PROGRAMS
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.