6-Week Advanced Strength & Power Plan
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
6 weeks
Days Per Week
4 days/week
Time Per Workout
40-60 minutes
Equipment Required
Barbell, Dumbbells, Kettlebells, Resistance Bands, Cable Machine
Target Gender
Male
A program to enhance strength and power for advanced fitness enthusiasts using gym-based equipment.
This 6-week plan focuses on heavy lifting and explosive movements, designed to maximize strength and build power in major muscle groups.
Day 1: Lower Body Strength & Power
| Exercise | Sets | Reps |
| BARBELL SQUAT | 4 | 6-8 |
| Dumbbell Romanian Deadlift | 3 | 8-12 |
| Dumbbell Bulgarian Split Squat | 3 | 8-12 per leg |
| Barbell Jump Squat | 3 | 6-8 |
| Resistance Band Lateral Walk | 3 | 10-12 steps per side |
| The Box Jump | 3 | 10-12 |
Day 2: Upper Body Strength & Power
| Exercise | Sets | Reps |
| Barbell Bench Press | 3 | 6-10 |
| Dumbbell Shoulder Press | 3 | 10-12 |
| Seated Cable Row | 3 | 8-12 |
| Dumbbell Incline T Raise | 3 | 10-12 |
| Dumbbell Push Press | 3 | 10-12 |
| Medicine Ball Overhead Throw | 3 | 10-12 |
Day 4: Lower Body Explosive Strength
| Exercise | Sets | Reps |
| Barbell Deadlift | 4 | 5-8 |
| Dumbbell Step Up | 3 | 8-12 per leg |
| Power lunge | 3 | 8-10 per leg |
| Dumbbell Sumo Deadlift | 3 | 8-10 |
| Depth Jump to Hurdle Hop | 3 | 6-8 |
| Barbell Bench Front Squat | 4 | 8-10 |
Day 5: Upper Body Explosive Strength
| Exercise | Sets | Reps |
| Barbell Standing Military Press | 4 | 8-10 |
| Dumbbell Bent Arm Lateral Raise | 3 | 10-12 |
| Face Pull | 3 | 12-15 |
| One Arm Dumbbell Snatch | 3 | 6-8 per arm |
| Supine Medicine Ball Chest Throw | 3 | 8-10 |
| Kettlebell Swings | 3 | 12-15 |
