Power bodybuilding transcends lifting. It’s a philosophy.
Any workouts I prescribe here need more than the right math to work properly.
The caveat to all my programs is always the same: Unless you’re looking for a war when you go into the gym and you’re ready to attack the iron, it won’t work.
You’ll hear people brag about big numbers, but ignore them for now. No matter what comes afterward, 225 in the squat or deadlift is a respectable milestone for any non-powerlifter, amateur athlete, or weekend warrior.
In addition to requiring a warrior’s mentality, this program demands that you eat a lot and get plenty of sleep to ensure proper recovery. Bear down and get after it. A 100-pound strength gain is just a few short weeks away.
FOUR-WEEK MAX-OUT
THE KEY POINTS
- Days 1 and 2 must be two days apart.
- Use percentages of your new desired one-rep max (1RM), not your existing max.
- The sample weights are for a lifter who can deadlift 500 and wants to hit 600.
- Always use 135 and 225 during the warmup sets. Record every weight you use in Week 1. Add 10 pounds to every working set each week through Week 4. Take Week 5 off from deadlifting, then test in Week 6.
DAY 1
| EXERCISE | SETS
|
REPS | % OF 1RM | SAMPLE WEIGHT |
|---|---|---|---|---|
| Deadlift | 2 | 10 | – | 135-225 |
| 2 | 4 | 50, 60 | 300, 360 | |
| 2 | 3 | 70 | 420 | |
| 5 | 3 | 80 | 480 | |
| Bottom-Half Deadlift* | 2 | 4 | 50, 60 | 300, 360 |
| 5 | 4 | 70 | 420 | |
| Rack Pull** | 1 | 4 | 60 | 360 |
| 2 | 4 | 70 | 420 | |
| 2 | 3 | 80 | 480 | |
| 4 | 2 | 90 | 540 | |
| Hyper-Extension | 5 | 10 | – | – |
DAY 2
| EXERCISE | SETS | REPS | % OF 1RM | SAMPLE WEIGHT |
|---|---|---|---|---|
| Deficit Deadlift*** | 2 | 10 | – | 135, 225 |
| 1 | 3 | 50 | 300 | |
| 2 | 3 | 60 | 360 | |
| 4 | 2 | 65 | 390 | |
| Deadlift | 2 | 4 | 50, 60 | 300, 360 |
| 2 | 3 | 70 | 420 | |
| 5 | 3 | 80 | 480 | |
| Good Morning | 5 | 5 | – | – |