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Maximise your raw strength and explosive power with this five day strength and power training plan to ensure you get the results you want from your time in the gym. With a combination of big compound movements and a mixture of pulls and presses, this plan can net great results.
Day1
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| Push Press | 4 to 8 | 4 |
| Bench Press | 4 to 8 | 4 |
| Overhead 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 |
| Overhead Press | 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 |
Day 4
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| Sled Drags | 4 to 8 | 4 |
| Front Squats | 4 to 8 | 4 |
| Split Squats | 4 to 8 | 3 |
| Straight Leg Deadlift | 4 to 8 | 3 |
| Farmers Walk | 25-30 metres | 4 |
Day 5
| Exercise | Reps | Sets |
| Warm-up: Rower | 2 - 5 mins | 1 |
| High Intensity Interval Training HIIT - Running Machine | 30 sec sprint, 30 sec rest | 5 to 10 |
