Week 3: Strength–Power Fusion

This week blends raw strength and explosive athletic movement. Each session alternates between heavy compound lifts and dynamic power-based drills to maximize force output and coordination. Rest 90–120 seconds between heavy sets; 45–60 seconds for accessory or explosive work.

Day 1: Power Push (Chest & Shoulders)

6 exercises

Barbell Speed Bench Press

5 sets × 3-5 reps

Plyo Push-Ups

4 sets × 8 reps

Incline Dumbbell Press (Neutral Grip)

4 sets × 10 reps

Landmine Shoulder Press

4 sets × 10-12 reps per side

Dumbbell Front Raise (Alternating)

3 sets × 12 reps per arm

Chest Dip Isometric Hold

3 sets × 20–30 seconds hold

Overview

Beginner Workouts

Advanced Workouts