8-Week Advanced Strength & Power Program
WORKOUT SUMMARY
Main Goal
Muscle Building
Workout Type
Strength Training
Fitness Level
Advanced
Program Duration
8-Week
Days Per Week
4 Days / Week
Time Per Workout
Long (40+ minutes)
Equipment Required
Barbell, Dumbbells, Kettlebells, Cable Machine
Target Gender
Other
A high-intensity strength training plan designed to build muscle and maximize power output.
This 8-week program emphasizes progressive overload and compound movements to develop strength, power, and overall muscle mass. Designed for advanced athletes, it integrates heavy lifting, functional strength exercises, and conditioning work to maximize performance.
Day 1: Upper Body Strength & Power
| Exercise | Sets | Reps |
| Barbell Upright Row | 4 | 6-8 |
| Incline Dumbbell Press | 4 | 8-10 |
| Cable One Arm High Pulley Overhead Tricep Extension | 3 | 10-12 |
| Bent Over Barbell Reverse Raise | 3 | 10-12 |
| Dumbbell Shrug | 3 | 12-15 |
| Face Pull | 3 | 12-15 |
Day 2: Lower Body Strength & Explosiveness
| Exercise | Sets | Reps |
| Barbell Single Leg Deadlift | 3 | 8-10 |
| Dumbbell Reverse Lunge | 3 | 8-12 per leg |
| Hack Squat Calf Raise | 3 | 15-20 |
| Kneeling High Pulley Row | 3 | 10-12 |
| Cable Rope Overhead Triceps Extension | 3 | 10-12 |
Day 4: Full-Body Strength & Power
| Exercise | Sets | Reps |
| Behind The Back Barbell Shrug Reverse Barbell Shrug | 3 | 12-15 |
| Barbell Reverse Close grip Bench Press | 3 | 8-10 |
| One Arm Dumbbell Upright Row | 3 | 10-12 |
| Dumbbell Reverse Fly | 3 | 10-12 |
| Cable Side Triceps Extension | 3 | 10-12 |
Day 5: Functional Power & Conditioning
| Exercise | Sets | Reps |
| Kettlebell Swings | 4 | 15 |
| Incline Dumbbell Y Raise | 3 | 10-12 |
| Rear Drive | 3 | 10-12 |
| Dumbbell Triceps Extension | 3 | 10-12 |
| Elbow Reverse Push Up | 3 | 20 |
