3 Day Strength Training Plan to Rapidly Increase your Power

This strength training program will increase your strength level as much as possible.

If you’re looking to be the strongest person there is one thing you need to focus on: adding more weight to the bar.

When it comes to developing maximum strength, even more so than when it comes to building muscle size, a heavy weight program must be a priority.

You aren’t about to go for lighter weight, higher rep training because this works in direct opposition of your goal.

Instead, you must aim to lift heavier each and every workout.

The following strength training program will allow you to do just that.

When training for strength, since you will be lifting so much weight each workout, it’s going to cause a real stress load on the central nervous system.

If you don’t allow yourself enough time to recover from this between sessions, you’re quickly going to wind up over trained and moving backwards rather than forwards.

When training for strength you’ll need more rest than when using a regular muscle building program, so you have to be respectful of your time out of the gym.

That’s why this workout utilizes a 3-day on, 4-off set-up.

That will provide your body with plenty of time out of the gym to rest up, recover, and grow stronger.

Make sure you are feeding yourself well also, as having sufficient calories for recovery support will be vital to making the training mass gains you’re looking for.

With the following strength workout you should perform it using a Monday/Wednesday/Friday set-up or a Tuesday/Thursday/Saturday set-up for best results.

Aim to lift the most weight possible for each set you perform while still maintaining proper form.

While training for strength, cardio should also be kept to a minimum as this can hinder progress, so if you are going to do any cardio at all for health’s sake, perform it on the off days at a low intensity for about 20 minutes.

Strength Training Workout One

Bench Press

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Squat

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Barbell Row

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Barbell Step Up's

Complete 3 Sets of 6 Reps with a 2 Minute rest between sets

Bicep Curl

Complete 2 Sets of 8 Reps with a 60 Seconds rest between sets

Rope Overhead Tricep Extension

Complete 2 Sets of 8 Reps with a 90 Second rest between sets

Weighted Situp

Complete 2 Sets of 8 Reps with a 30 Second rest between sets

Strength Training Workout Two

Incline Bench Press

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Barbell Deadlift

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Pull Down

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Barbell Lunge

Complete 3 Sets of 8 Reps with a 3 Minute rest between sets

Pull up

Complete 3 Sets of 8 Reps with a 90 Seconds rest between sets

Upright Row

Complete 3 Sets of 8 Reps with a 90 Seconds rest between sets

Hanging Leg Raise

Complete 2 Sets of 8 Reps with a 30 Seconds rest between sets

Strength Training Workout Three

Bench Press

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Squat

Complete 5 Sets of 5 Reps with a 3 Minute rest between sets

Horizontal Row

Complete 5 Sets of 5 Reps with a 3 Minutes rest between sets

Leg Extension

Complete 3 Sets of 8 Reps with a 2 Minutes rest between sets

Hamstring Curl

Complete 3 Sets of 8 Reps with a 90 Seconds rest between sets

Seated Calf Raise

Complete 2 Sets of 8 Reps with a 90 Seconds rest between sets

Plank Exercise

Complete 1 Sets of 8 Reps with a 30 Seconds rest between sets

Thanks to Bodybuilding.com for use of the videos