(Super High Intensity!!)
Salmon River 60 Day Power Program
This eight week training program will allow you the greatest strength gains ever… in eight short weeks, simply by following my exclusive step by step program.
You will develop more strength and confidence as each week passes! Your workouts will be intense and your results will be incredible! Remember, strength is developed in cycles. You will improve your overall strength by utilizing assistance exercises to supplement and develop your weaker supporting muscle groups.
However, the genius of my uniquely designed strength cycle, is that it will overcome the "hard gain problems" by preventing over-training and rewarding the sum of your lighter and assistance exercises.
For example, you probably know many lifters who train everyday and never get stronger. The reason is that they are attacking the same muscle areas with the same weight and the same exercises. You must allow muscle to rebuild and regenerate itself while continuing to train supporting or complementing muscular areas.
A cycle is a single complete unit. Always evaluate it as such.
Light—means a weight you can do easily. It will always be less than 50% of your max.
Moderate—always means an average training weight, something that is causing you to work but not to failure. This weight will always be around 75% of your max.
Heavy—means just that. A weight that you can only perform about 5 or 6 reps with. This weight will always be around 80-90% of your max. As you become significantly stronger, you will need to adjust your training weight for future programs.
The road map to your success is in front of you. Train hard, rest sufficiently and eat properly for maximum results. GOOD LUCK!!!!
Salmon River 60 Day Power Program
Week 1 Monday
Name___________________1 - Stretch (5-10 minutes)
2 - Bench Press (flat)
bar x 10 (warm up)
week 1 week 3 week 5 week 71 set light (50%) x 10 |
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1 set mod. (75%) x10 |
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2 sets Heavy (80-90%) x 5 |
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1 set (50%) to failure |
3 - Shrugs (dumb bells)—full range of motion!!
| 1 set mod. (75%) x 10 | ||||
| 2 sets heavy (80-90%) x 8 |
4 - Dips—go deep and don’t swing!
| 3 sets to failure |
5 - Flyes— keep elbows locked, and stretch !
| 3 sets mod. (75%) x 10 |
6 - Triceps cable push-downs
| 1 set light (50%) x 20 | ||||
| 2 sets mod. (75%) x 10 | ||||
| 2 sets heavy (80-90%) x 8 |
7- Stretch (3 minutes)
8 - Vertical Hang
3 sets x 30 seconds
Salmon River 60 Day Power Program
Week 1—Wednesday Name_______________
1 - Stretch (5-10 minutes)
2 - Leg Curls week 1 week 3 week 5 week 7
| 3 sets light (50%) x 10 reps |
3 - Squats
bar x 10 (warm up)
| 1 set light (30%) x 10 reps | ||||
| 1 set mod. (60%) x 8 reps | ||||
| 2 sets heavy (80%) x 5 reps |
4 - Power Cleans
| 2 sets light (50%) x 10 reps |
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| 3 sets mod. (75%) x 8 reps |
5 - Leg Extension
| 3 sets light/mod. X 15-20 reps |
6 - Leg Curls
| 3 sets light/mod. X 15-20 reps |
7- Stiff-leg Deadlifts
| 2 sets light x 10 reps |
8 - Stretch (3 minutes)
9 - Vertical Hang
3 sets x 30 seconds
Salmon River 60 Day Power Program
Week 1 Friday Name_________________
1 - Stretch (5- 10 minutes)
2 - Seated Overhead Shoulder Presses (to front)
bar x 10 (warm up) week 1 week 3 week 5 week 7
| 1 set light (30%) x 10 reps |
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| 1 set mod. (60%) x 8 reps |
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| 2 sets heavy (80%) x 5 reps |
3 - Deadlift
2 sets x 135 lbs. X 5 reps (warm up)
| 2 sets mod. (60%) x 8 reps |
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| 3 sets heavy (80%) x 5 reps |
4 - Lat Pull-downs (wide, to front)
| 1 set light (50%) x 10 reps |
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| 2 sets mod. (60%) x 10 reps |
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| 2 sets heavy (80%) x 8 reps |
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| 1 set light (40%) x 20 reps (failure) |
5 - Dumb-bell Hammer Curls
| 1 set light (40%) x 15-20 (each arm) |
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| 1 set mod. (60%) x 10 (each arm) |
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| 1 set heavy (80%) x 6-8 reps (each ) |
6 - Stretch (3 minutes)
Enjoy the Weekend!!!
(rest, recoup’, and relax!!)
Salmon River 60 Day Power Program
Week 2 Monday Name___________________
1 - Stretch (5-10 minutes)
2 - Squats
bar x 10 (warm up) week 2 week 4 week 6 week 8
| 1 set light (30%) x 15 reps |
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| 1 set light/mod (50%) x 10 reps |
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| 1 set mod. (60%) x 10 reps |
3 - Hang Cleans
| 1 set light (40%) x 10 reps |
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| 2 sets mod. (60%) x 8 reps |
4 - Leg Curls
| 1 set light (40%) x 10 reps |
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| 2 sets mod. (60%) x 8 reps |
5 - Leg Extensions
| 1 set light (40%) x 10 reps |
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| 2 sets mod. (60%) x 8 reps |
6 - Standing Calf Raises
| 2 sets light (40%) x 12 reps |
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| 2 sets mod. (60%) x 10 reps |
7 - Stretch (3 minutes)
8 - Vertical Hang
3 sets x 30 seconds
Salmon River 60 Day Power Program
Week 2 Wednesday Name________________
1 - Stretch (5-10 minutes)
2 - Bench (INCLINE)
bar x 10 (warm up) week 2 week 4 week 6 week 8
| 1 set light (40%) x 10 reps |
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| 2 sets mod. (60%) x 8 reps |
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| 2 sets heavy (80%) x 5 reps |
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| 1 set light (25%) x 20 reps (failure) |
3 - Shrugs (dumb bells)
| 1 set light (50%) x 12 reps |
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| 1 set mod. (75%) x 10 reps |
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| 1 set heavy (90%) x 6 reps |
4 - Dips
3 sets to failure
5 - Lying Tricep Ext/Press (super-set)
| 2 sets light (50%) x 12 reps |
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| 2 sets mod. (75%) x 8-10 reps |
6 - E-Z Curls
| 2 sets light (50%) x 12 reps |
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| 2 sets mod. (75%) x 8-10 reps |
7 - Stretch (3 minutes)
8 - Vertical Hang
3 sets x 30 seconds
Salmon River 60 Day Power Program
Week 2 Friday
1 - Stretch (5-10 minutes)
2 - Power Cleans (quick and sharp, with minimum rest!)
week 2 week 4 week 6 week 8
| 5 sets light (50%) x 10-15 reps |
3 - Standing Shoulder Press (behind neck)
| 4 sets light (50%) x 10-15 reps |
4 - Pull-downs (behind head)
| 4 sets light (50%) x 10-15 reps |
5 - RDL’S
| 3 sets light (50%) x 10-15 reps |
6 - Stretch (3 minutes)
FINISHED WITH WEEK 2
ENJOY THE WEEKEND
(R,R,R,)