Cian Power 6 3

Strength

6 weeks / 3 days per week

power programme

Reviews

0 reviews

Week 1

Squat

Supplemental

6 x 60%

6 x 65%

6 x 60%

6 x 60%

Power Clean

Supplemental

5 x 70%

5 x 75%

5 x 70%

Seated • Leg Curl

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Deadlift

Supplemental

6 x 60%

6 x 65%

6 x 60%

6 x 60%

Trap Bar Jump

Supplemental

4 x 4 reps

Leg Extension

Assistance

4 x 8 reps

Seated • Calf Press

Assistance

4 x 10 reps

Bulgarian Split Squat

Supplemental

6 x 60%

6 x 65%

6 x 60%

6 x 60%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-Up

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Week 2

Squat

Supplemental

6 x 60%

6 x 65%

6 x 65%

6 x 60%

Power Clean

Supplemental

5 x 70%

5 x 75%

5 x 75%

Seated • Leg Curl

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Deadlift

Supplemental

6 x 60%

6 x 65%

6 x 65%

6 x 60%

Trap Bar Jump

Supplemental

4 x 4 reps

Leg Extension

Assistance

4 x 8 reps

Seated • Calf Press

Assistance

4 x 10 reps

Bulgarian Split Squat

Supplemental

6 x 60%

6 x 65%

6 x 65%

6 x 60%

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance

4 x 8 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull-Up

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Week 3

Squat

Supplemental

4 x 6 reps

Power Clean

Supplemental

3 x 5 reps

Seated • Leg Curl

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Deadlift

Supplemental

4 x 6 reps

Trap Bar Jump

Supplemental

4 x 4 reps

Leg Extension

Assistance

4 x 8 reps

Seated • Calf Press

Assistance

4 x 10 reps

Bulgarian Split Squat

Supplemental

4 x 6 reps

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull-Up

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Week 4

Squat

Supplemental

6 x 65%

6 x 70%

6 x 70%

6 x 65%

Power Clean

Supplemental

5 x 75%

5 x 80%

5 x 75%

Seated • Leg Curl

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Deadlift

Supplemental

6 x 65%

6 x 70%

6 x 70%

6 x 65%

Trap Bar Jump

Supplemental

4 x 4 reps

Leg Extension

Assistance

4 x 8 reps

Seated • Calf Press

Assistance

4 x 10 reps

Bulgarian Split Squat

Supplemental

6 x 65%

6 x 70%

6 x 70%

6 x 65%

Bench Press

Main

5 x 65%

5 x 75%

5 x 85%

Bent Over • Row

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 65%

5 x 75%

5 x 85%

Pull-Up

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Week 5

Squat

Supplemental

4 x 6 reps

Power Clean

Supplemental

5 x 75%

5 x 80%

5 x 80%

Seated • Leg Curl

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Deadlift

Supplemental

4 x 6 reps

Trap Bar Jump

Supplemental

4 x 4 reps

Leg Extension

Assistance

4 x 8 reps

Seated • Calf Press

Assistance

4 x 10 reps

Bulgarian Split Squat

Supplemental

4 x 6 reps

Bench Press

Main

3 x 70%

3 x 80%

3 x 90%

Bent Over • Row

Assistance

4 x 8 reps

Overhead • Press

Main

3 x 70%

3 x 80%

3 x 90%

Pull-Up

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Week 6

Squat

Supplemental

6 x 70%

6 x 75%

6 x 75%

6 x 70%

Power Clean

Supplemental

3 x 5 reps

Seated • Leg Curl

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

Deadlift

Supplemental

6 x 70%

6 x 75%

6 x 75%

6 x 70%

Trap Bar Jump

Supplemental

4 x 4 reps

Leg Extension

Assistance

4 x 8 reps

Seated • Calf Press

Assistance

4 x 10 reps

Bulgarian Split Squat

Supplemental

6 x 70%

6 x 75%

6 x 75%

6 x 70%

Bench Press

Main

5 x 75%

3 x 85%

1 x 95%

Bent Over • Row

Assistance

4 x 8 reps

Overhead • Press

Main

5 x 75%

3 x 85%

1 x 95%

Pull-Up

Assistance

3 x 8 reps

Calf Press On Leg Press

Assistance

3 x 10 reps

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