King Joes Barbell Club

Monday, Wednesday and Friday:

Bench Press: 5 sets of 2-4 reps

Bench Press: 2 sets of 10 reps

Full Squat: 5 sets of 2-4 reps

Full Squat: 2 sets of 10 reps

Deadlift: 5 sets of 2-4 reps

Deadlift: 2 sets of 10 reps

In this routine you will be performing the three basic power lifts. In it you use both low and

high repetitions. This will allow you to gain in both muscular power and muscular size.

Monday:

Bench Press: 5 sets of 3-5 reps

Incline Press: 5 sets of 3-5 reps

Wednesday:

Bent Over Row: 5 sets of 3-5 reps

Hang Cleans: 5 sets of 3-5 reps

Friday:

Full Squat: 10 singles using 90% of your one rep limit

Deadlift: 10 singles using 90% of your one rep limit

In this routine I have you working for bulk in the upper body while you are specializing on

the lower body for power. The sets and reps are well suited to gaining in both and I have

even broken down the workouts themselves into three distinct sections. I have you working

the chest and shoulders on Monday and the back and arms on Wednesday (rowing and

cleans work the arms quite hard!). Then on Friday I have you really work your thighs and

hips and back.

Monday:

Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight.

Take 5 deep breaths between each rep.

Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than

bodyweight. Take 5 deep breaths between each rep.

Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight

Wednesday:

Full Squat: 5 sets of 5-7 reps

Deadlift: 5 sets of 5-7 reps

Bench Press: 10 singles with 90% of your 1 rep limit

Friday:

Half Squat: 5 sets of 3-5 reps

High Deadlift: 5 sets of 3-5 reps

Seated Press:

10 singles with 90% of your 1 rep limit

Monday and Thursday:

Bench Press: 10 sets of 3 reps

Bent Row: 10 sets of 3 reps

Full Squat: 10 sets of 3 reps

Tuesday and Friday:

Incline Press: 5 sets of 5-7 reps

Deadlift: 5 sets of 5-7 reps

Half Squat: 5 sets of 5-7 reps