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Strength + Power 3 Day Training Plan

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Sean Lerwill, ex-royal marines and Maximuscle PT, created this 3 day Strength & Power plan to help build all over body strength. To improve power remember to perform each exercise with controlled yet ‘explosive’ movements.


Day 1

Exercise Reps Sets
Warm-up: Rower 2 - 5 mins 1
Push Press 4 to 8 4
Bench Press 4 to 8 4
Overead Press 4 to 8 4
Incline dumbbell press 4 to 8 4
Plyometric press-ups (clap press-ups) To failure 4

Day 2

Exercise Reps Sets
Warm-up: Rower 2 - 5 mins 1
Plyometric Box Jumps 4 to 8 4
Squats 4 to 8 4
Glute Bridge on Bench 4 to 8 4
Dead Lift 4 to 8 4
Single Leg Press To failure 3 per leg

Day 3

Exercise Reps Sets
Warm-up: Rower 2 - 5 mins 1
Power Cleans 4 to 8 4
Pull-ups 4 to 8 4
Seated Row 4 to 8 4
Upright Row 4 to 8 4
Medicine Ball Slams 30 secs 4
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