Strength and Power Workout #1

• A1 - Deadlifts – Barbell or Trap Bar 5 sets of 5-3-3-3-3 reps (rest 2-3 min)
• B1 - Speed Squats – 4 sets of 5-5-6-6 reps
• B2 - Box Jumps – 4 Sets of 8 reps (rest 90 sec)
• C1 - Heavy DB Bench Press – 3 sets of 6 reps
• C2 - Judo Push Ups – 3 sets 0f 8 reps (rest 90 sec)
• D1 - Pull Ups – 3 sets of 10 reps
• D2 - Dips – 3 sets of 8 reps (rest 90 sec)

Strength and Power Workout #3

• A1 - Front Squats – 5 sets of 4 reps
• A2 - Bench Hops – 5 sets of 6 reps (rest 90 sec)
• B1 - Military Press – 4 sets of 8 reps
• B2 - Lat Pull Downs – 4 sets of 8 reps (rest 90 sec)
• C1 - Heavy DB Split Squat – 4 sets of 8 reps
• C2 - Weighted Close Grip Dips – 4 sets of 8 reps (rest 90 sec)

Strength & Power Lower Body - Workout #5

• 1 - Barbell Back Squat 5 X 5 reps - 60 seconds rest
• 2A - Barbell Deadlift 4 X 5 reps
• 2B - DB Trap Raise on Incline Bench 4 X 8 Reps - 60 seconds rest
• 3A - DB Forward Lunge 4 X 6 Reps each side – 15 seconds rest
• 3B - Jumping BW Lunges 4 X 8 reps per side – 90 seconds rest
• 4A - Swiss Ball Leg Curls 4 X 10 reps – 90 seconds rest

Strength & Power Workout – Lower Body #7

• 1A - DB Front Squat (Heavy) 5 X 5 reps
• 1B - Box Jumps 5 X5 Reps 90 seconds rest
• 2A - Bulgarian Split Squats 4 X 10 reps
• 2B - Double Leg Hamstring Curl 4 X 8 Reps - 60 seconds rest
• 3A - DB Forward Lunge to Reverse Lunge 4 X 8 Reps each side
• 3B - Med Ball Slams Off Knees 4 X 8 reps per side – 90 seconds
• Rest

Strength & Power Workout #9

• 1A - Speed Deadlifts 4 X 10 reps – 90 Seconds Rest
• 2A - Barbell/DB Jump Squats 5 X 5 reps
• 2B - Bodyweight Jump Squats 5 X 8 reps – 90 Sec Rest
• 3A - Bench Press 5 X 6 Reps
• 3B - Plyo Push Ups 5 X 6 Reps (90 sec rest)
• 4A - Single Arm Dumbbell Rows 4 X 8 Reps
• 4B - BB RDL’s 4 X 8 Reps (90 sec rest)

Strength & Power Workout #11

• 1A - Speed Squats 5 X 10 reps
• 1B - Bench Hops 5 X 10 reps - (90 sec rest)
• 2A - Standing Dumbbell Press 4 X 8 reps
• 2B - Lat Pull Downs 4 X 8 reps – 90 Sec Rest
• 3A - BB/DB Stationary Lunges 4 X 8 Reps each
• 3B - Stiff Legged Deadlifts - 4 X 8 Reps – 90 Sec Rest
• 4 - Weighted Dips – 4 x 10 reps

Strength and Power - Upper Body Workout #13

• 1A - Bench Press 5 x 5 reps
• 1B - Judo Push Ups 5 X 8 reps(90 sec rest)
• 2A - Chin Ups (4 second negatives) – 4 x 6 reps
• 2B - Standing One Arm DB Press – 4 X 8 reps per side(90 sec rest)
• 3A - Low Cable Split Stance Row – 3 x 12 reps each
• 3B - Bent Over Barbell Rows 3 X 10 reps(90 sec rest)
• 4 - Parallel Dips 3 X 6 Reps(90 sec rest)

Strength and Power Upper Body Workout #15

• 1A - Speed Bench Press 5 x 10 reps (90 sec rest)
• 2A - DB Clean and Press 4 X 8 reps
• 2B - Supinated Chin Ups– 4 x 6 reps(90 sec rest)
• 3A - 1 Arm Seated Rows – 4 X 8 reps per side
• 3B - Weighted Dips – 3 X 6 reps(90 sec rest)
• 4A - Barbell Heavy Biceps Curls 3 X 6 Reps
• 4B - Dumbbell Hammer Curl 3 X 10 reps(90 sec rest)

Strength and Power Workout Lower Power and Strength Workout #17

• 1a) Deadlifts Heavy 5 X 3-5 reps (2-3 Min rest)
• 2a) Front DB Squats 4 x 8 reps
• 2b) Box Jumps 4 x 6 reps (2 min rest)
• 3a) DB Lunges 3 x 10-15 reps
• 3c) Kettlebell Swings 3 x 15 reps(90 sec rest)

Lower Body Strength And Power Workout #19

• 1a) BB Squats Heavy 5 x 3-5 reps (2 min rest)
• 2a) RDL 3 x 8-10 reps
• 2b) Mountain Climbers 3 x 10 reps(90 sec rest)
• 3a) Bulgarian Split Squats 3 x 8 reps
• 3b) DB Snatch 3 x 10 reps(90 sec rest)

Strength and Power Workout #2

• A1 - Front Squats – 5 sets of 4 reps
• A2 - Bench Hops – 5 sets of 6 reps (rest 90 sec)
• B1 - Military Press – 4 sets of 8 reps
• B2 - Lat Pull Downs – 4 sets of 8 reps (rest 90 sec)
• C1 - Heavy DB Split Squat – 4 sets of 8 reps
• C2 - Weighted Close Grip Dips – 4 sets of 8 reps (rest 90 sec)
• D1 - Bicep Curls – 21’s 7 low – 7 mid – 7 full – 3 sets of 21 reps (rest 90 sec)

Strength & Power Workout #4

• A1 - Front Squats (Heavy) 4 sets X 5 Reps (working sets)(rest 2-3 min)
• B2 - Incline DB Chest press (Medium) - 4 sets X 8-10 reps (working sets) (rest 90 sec)
• C3 - Clean and Press (Medium) – 4 sets X 5-8 reps (rest 90 sec)
• D4 - Dumbbell Back Rows (Heavy) – 4 sets x 8-10 reps (rest 90 sec)
• E5 - Bench Triceps Dips – 3 sets x 8-12 reps (rest 90 sec)

Upper Body Strength and Power Workout – Workout #6

• 1A - Bench Press 5 x 5 reps
• 1B - Judo Push Ups 5 X 8 reps90 seconds rest
• 2A - Chin Ups (4 second negatives) – 4 x 6 reps
• 2B - Standing One Arm DB Press – 4 X 8 reps per side90 seconds
• Rest
• 3A - Low Cable Split Stance Row – 3 x 12 reps each
• 3B - Bent Over Barbell Rows 3 X 10 reps90 seconds rest
• 4 - Parallel Dips 3 X 6 Reps90 seconds rest

Strength and Power Workout #8 - Upper Body Workout

• 1A - Speed Bench Press 5 x 10 reps (90 sec rest)
• 2A - DB Clean and Press 4 X 8 reps
• 2B - Supinated Chin Ups– 4 x 6 reps (90 sec rest)
• 3A - 1 Arm Seated Rows – 4 X 8 reps per side
• 3B - Weighted Dips – 3 X 6 reps (90 sec rest)
• 4A - Barbell Heavy Biceps Curls 3 X 6 Reps
• 4B - Dumbbell Hammer Curl 3 X 10 reps (90 sec rest)

Strength & Power Workout #10

• 1A - Back/Front Squats 5 X 8 reps
• 1B - Seated Box Jumps 5 X5 reps - 90 Reps
• 2A - Military Push Press 4 X 5 reps
• 2B - Two Hand Reverse Grip Chin Ups 4 X 5 reps – 90 Sec Rest
• 3A - DB Floor Press 4 X 8 Reps
• 3B - Push Ups 4 X 6 Reps (90 sec rest)
• 4A - Farmers Walk 20 Steps – 4 x 30-60 seconds (90 sec rest)

Strength & Power Workout #12

• 1 - Barbell Back Squat 5 X 5 reps –2-3 min rest
• 2A - Barbell Deadlift 4 X 5 reps
• 2B - DB Trap Raise on Incline Bench 4 X 8 Reps - 60 seconds rest
• 3A - DB Forward Lunge 4 X 6 Reps each side – 15 seconds rest
• 3B - Jumping BW Lunges 4 X 8 reps per side – 90 seconds rest
• 4 - Swiss Ball Leg Curls 4 X 10 reps – 90 seconds rest

Strength & Power Lower Body Workout #14

• 1A - DB Front Squat (Heavy) 5 X 5 reps -
• 1B - Box Jumps 5 X5 Reps - (90 sec rest)
• 2A - Bulgarian Split Squats 4 X 10 reps
• 2B - Double Leg Hamstring Curl 4 X 8 Reps - 60 seconds rest
• 3A - DB Forward Lunge to Reverse Lunge 4 X 8 Reps each side
• 3B - Med Ball Slams Off Knees 4 X 8 reps per side – 90 seconds
• Rest

Strength & Power Workout #16

• 1A - Back/Front Squats 5 X 8 reps
• 1B - Seated Box Jumps 5 X5 reps - 90 Reps
• 2A - Military Push Press 4 X 5 reps
• 2B - Two Hand Reverse Grip Chin Ups 4 X 5 reps – 90 Sec Rest
• 3A - DB Floor Press 4 X 8 Reps
• 3B - Push Ups 4 X 6 Reps(90 sec rest)
• 4A - Farmers Walk 20 Steps – 4 x 30-60 seconds

Strength and Power Workout Upper Power and Strength Workout #18

• 1a) Military/DB Press – heavy 5 x 3-5 reps (2 Min rest)
• 2a) Pull Ups (Palms Facing) 4 x 5-8 reps
• 2b) DB Bench Press 4 x 8-10 reps(90 sec rest)
• 3a) Bent Over Rows 3 x 6-10 reps
• 3b) DB Cleans 3 x 8-10 reps(90 sec rest)
• 4a) Dips – Bodyweight 4 x 10-15 reps(90 sec rest)

Upper Body Strength And Power Workout #20

• 1a) Wide Pull Ups 5 x 3-5 reps
• 1b) Plyo Push Ups 5 x 3-5 reps(90 sec rest)
• 2a) BB Floor Press 4 x 6-10 reps
• 2b) Med Ball Slams 4 x 10 reps(90 sec rest)
• 3a) DB Rows Heavy 4 x 6 reps