Week 1 Power Pack Routine

Week 1 Power Pack Routine

Routine Day A – Back Biceps & Core

  • Train every other day for the Week.
  • Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Chest Compression

3: Cable Spread

4: Side Chest Compression

5: Lunges

6: One Legged Press

7: Bicep Curls

8: Tricep Pushdown

9: Resisted Crunch

10: Resisted Crunch Right

11: Resisted Crunch Left

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Workout Categories

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

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This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

Weeks 8 – 10: Chest/Tri, Back/Bi and Lower Body Splits

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Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.

Do each routine 2 times per week. You can stack them and/or combine for one total body day.