Power training program for men

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-04-28

Target of the workouts: mass gain

Objectives of the workouts:

1. Increase in muscle mass
2. Increase in muscle strength
3. Strengthening of the connective tissue structure

Methods of execution: separately

Duration: approximately 2 months.

Difficulty: (average)

Every man wants to be big and strong. This is a normal aspiration, and I hope you will gain a lot of useful insights from this training plan. However, I must say right away that this program is quite challenging and not suitable for beginners. Although, if you have good genetics, you might try it from scratch, but I wouldn’t recommend it.

The plan is designed for 3 training sessions a week and primarily consists of basic exercises using barbells and bodyweight. Each workout lasts about 1.5 hours. If it takes more than 2 hours, either stop chatting so much or reduce the number of sets.

As with any strength training program, this plan assumes a four-meal diet. You need to consume at least 1.5 grams of protein per kilogram of body weight per day. So, make sure your diet has enough protein. Otherwise, you should consider preparing protein shakes at home.

The plan involves significant axial loads. Therefore, gentlemen, ensure that your spine is in good condition. If not, you may need to substitute some exercises.

The number of sets and repetitions is indicated next to each exercise, including warm-up sets. For bench press, squats, pull-ups, and deadlifts, plan for approximately 4-5 sets, with 6-12 repetitions each including warm-ups. Rest for 3-4 minutes between these sets. For other exercises, perform 3-4 sets of 10-15 repetitions, resting for 1.5-3 minutes.

As you can see, there are practically no exercises using machines. This is because working with free weights (barbells, dumbbells, bodyweight) engages many more muscles. You will tire yourself out more, spend more energy, and you will also get significantly better results from these exercises.

Additionally, you will notice that each muscle group is trained once a week, but multiple exercises are performed for each. This way, the entire load on a specific muscle is concentrated in one workout. This is a good practice, but not the only effective one. The listed strength training program is simply the most classic, universal, and easy to understand.

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