BECOME STRONG BECOME POWERFUL
4 WEEKs4 DAYs28 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Pulled from The Article become Strong, Become Powerful. This Program was designed not as a total body typical 4 week workout, rather than a workout that should be conducted with a regular resistance Training Program and supplemented once per week to help build strength and power.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 5 |
| REST — 30 | ||
| Box Jumps V·01 | 3 | 5 |
| Jump Squat V·02 | 3 | 5 |
| REST — 30 | ||
| Leg Press V·02 | 3 | 5 |
| REST — 1-2 | ||
| Leg Extension V·04 | 2 | 10 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 2 | 10 |
| Kettlebell Swing V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 145 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 5 |
| REST — 30 | ||
| Box Jumps V·01 | 4 | 5 |
| Jump Squat V·02 | 4 | 5 |
| REST — 30 | ||
| Leg Press V·02 | 4 | 5 |
| REST — 2 | ||
| Leg Extension V·04 | 3 | 15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 15 |
| Kettlebell Swing V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 200 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 3 | 6 |
| REST — 30 | ||
| Box Jumps V·01 | 3 | 10 |
| Jump Squat V·02 | 3 | 10 |
| REST — 2 | ||
| Leg Press V·02 | 3 | 10 |
| REST — 2-3 min | ||
| Leg Extension V·04 | 3 | 15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 15 |
| Kettlebell Swing V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 228 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Squat V·04 | 4 | 6 |
| REST — 30 | ||
| Box Jumps V·01 | 3 | 15 |
| Jump Squat V·02 | 3 | 15 |
| REST — 30 | ||
| Leg Press V·02 | 4 | 10 |
| REST — 30 | ||
| Leg Extension V·04 | 4 | 15 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 4 | 15 |
| Kettlebell Swing V·01 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 304 REPS |