This workout has been amazing for fast and steady results.
By the 3rd week you'll see and feel great improvements.
(Scroll Down To Read The
"Power Trip, a 13 week power program"
This workout is for anyone
who is serious about changing their body.
You should have experience with each of the exercises listed
and understand what 'performing perfect form' for each of the exercises looks like and feels like.
I found the original workout in Flex Magazine, the May 2001
issue, called "Power Trip, a 13 week power program".
I've adapted the concept and created some tools to help me track my progress.
The concept is simple.
Workout - Monday, Tuesday, Thursday & Friday
Rest - Wednesday, Saturday & Sunday
The Exercises cover all major body parts, hitting each one twice a week.
SCROLL DOWN TO READ WORKOUT BACKGROUND AND SETUP
Monday & Friday are called POWER DAYS
because your weights change during the 13 weeks to increase your strength
Tuesday & Thursday are called PUMP DAYS
because your weights stay light so you can just work on the pump, getting blood into your muscles
(Y) * 1.25 = 1 REP MAX
The spreadsheet is read across for each week.
For example: Monday of
Week 3 you will do 4 sets of 8 repetitions
(See Image of Spreadsheets below)
(click the icon below for the spreadsheet)
The spreadsheet is made of 3 Tabs
(Monday, Tuesday&Thursday, Friday)
The image below shows an empty Monday sheet.
Monday & Friday use changing weights throughout the 13 weeks
Tuesday & Thursday use one weight (65% of your 1 Rep Max) throughout the 13 weeks
The Blue 0's are located in the cell where you will
enter your 1 Rep Max for each exercise.
When you enter your 1 Rep Max the sheet will
calculate the entire 13 weeks for you as seen below.
Tuesday & Thursday will always be the same weight (65% of your 1 Rep Max)
After Entering your 1 Rep Max this page will calculate the weights to use
on Tuesdays and Thursdays for the entire 13 weeks.
(This will be %65 of your 1 Rep Max)
Below you will see an image of the Friday sheet after the
1 Rep Max has been entered for each exercise.
Once you have filled in each of the fields for 1 Rep Max
you will have a workout to follow for the next 12 weeks.
After week one (which is the week you figure out your 1 Rep Max),
just follow the routine that has been generated for you in the sheets.
Check back here for updates!
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