POWERJACKED
Dylan Shannon
This is my personal favorite plan as it is the way I have trained for the past couple years. This plan includes sprints, plyometrics, olympic lifts and heavy lifting to build an explosive and athletic lower body. Upper body strength and hypertrophy work to build a strong and jacked upper body. This plan involves 6 training days a week that includes 2 lower body lifts, 2 upper body lifts, 2 pump sessions, 2 sprint sessions and 2 conditioning session. This plan is all about looking like a bodybuilder while performing like an athlete!
6 DAYS A WEEK (varies per day)
Full Week of Training
Day 1: Sprints + Lower Body
Day 2: Upper Body (Chest, Back, Shoulders)
Day 3: Pump (Arms, Abs) + Conditioning
Day 4: Sprints + Lower Body
Day 5: Upper Body (Chest, Back)
Day 6: Pump (Shoulders, Arms, Abs) + Conditioning
Day 7: Rest
Circuit
A
Dynamic Warmup prior to sprinting: - Hamstring Scoops x10yds - Quad Pull w Reach x10yds - Reverse Lunge w Reach x10yds - High Kicks x10yds - Knee hug to FWD lunge x10yds - Single leg RDL x10yds - Single switches 2x10yds - Double Switches 2x10yds - Triple Switches 2x10yds - Straight Leg Bounds 3x20yds
B
Max Effort Sprints
10, 10, 10, 15, 15, 15, 20, 20, 20, 20
C
Seated Vertical Jump
3 x 3
D
Seated Broad Jumps
3 x 3
E
Block Clean
4 x 3
F
Back Squats
4 x 8
G1
DB Bulgarian Split Squats
3 x 8
G2
Glute Ham Raises
3 x 8
H1
Goblet Lateral Split Squat
3 x 8
H2
Single Leg Calf Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Bench Press
4 x 8
C
Barbell Row
4 x 8
D1
Seated DB Press
8, 8, 8, 12
D2
Single Arm DB Rows
8, 8, 8, 12
E1
Dips
3 x 12
E2
Lat Pulldowns
3 x 12
E3
DB Lateral Raises
3 x 12
A1
EZ Bar Skull Crushers
3 x 10
A2
DB Incline Curls
3 x 10
B1
Cable Pushdowns
12, 12, MAX
B2
Cable curl
12, 12, MAX
C1
Hanging Knee Raises
3 x 10
C2
Zercher Carry or March
3 x 35
D
Cable Crunches
3 x 12
Circuit
E
Aerobic Conditioning - Steady state cardio for 20-40 minutes keeping your heart rate in Zone 2 for the duration - Any modality you prefer: bike, incline walk, row, ski erg, run
Circuit
A
Dynamic Warmup prior to sprinting: - Hamstring Scoops x10yds - Quad Pull w Reach x10yds - Reverse Lunge w Reach x10yds - High Kicks x10yds - Knee hug to FWD lunge x10yds - Single leg RDL x10yds - Single switches 2x10yds - Double Switches 2x10yds - Triple Switches 2x10yds - Straight Leg Bounds 3x20yds
B
Max Effort Sprints
10, 10, 10, 15, 15, 15, 20, 20, 20, 20
C
Kneeling Jump to Vertical Jump
3 x 3
D
Kneeling Jump to Broad Jump
3 x 3
E
Power Cleans
3 x 5
F
RDL
4 x 8
G
Barbell Reverse Lunge
3 x 8
H1
Hamstring Curl Variation
3 x 12
H2
Leg Extension
3 x 12
H3
Seated Calf Raises
3 x 12
A1
DB External Rotations
2 x 10
A2
Prone W-Press
2 x 10
A3
Band Pullaparts
2 x 15
B
Chin-up/Pull-up
4 x 8
C
BB OHP
4 x 8
D1
Incline DB Bench Press
8, 8, 8, 12
D2
Chest Supported Row
8, 8, 8, 12
E1
Cable Flys
3 x 12
E2
Seated Cable Rows
3 x 12
E3
Seated Shrugs
3 x 15
A1
DB Lateral Raises
12, 12, MAX
A2
Seated DB Reverse Fly
12, 12, MAX
B1
DB Alternating Curls
4 x 10
B2
Cable French Press
4 x 10
C1
Incline Reverse Crunches
3 x 10
C2
AB Rollouts
3 x 10
Circuit
D
Tempo Interval Runs 15 seconds of work at 7/10 intensity followed by 45 seconds of rest x15 total reps Try to hit the same distance with each rep, EX: If get 80 yds on first rep aim for that for every rep moving forward Goal is sustained output so the first and last rep should feel and look the same Should not be getting slower throughout, run at 60-70% intensity CAN RUN OUTSIDE, USE A TREADMILL OR SUB FOR A ROWER OR SKI ERG
