4 DAY POWERJACKED
Dylan Shannon
The original PowerJacked plan is now offered in a 4-day a week format. This plan takes all the elements from the original PowerJacked plan including plyometrics, heavy compound lifts and bodybuilding. This plan includes 4 training days a week split into a lower/upper split to ensure everything is hit 2x a week. This plan is perfect if you only have 60-75 minutes to train 4 days a week. This plan also requires minimal equipment so perfect for home gyms, garage gyms and commercial gyms. This plan is all about looking like a bodybuilder while performing like an athlete!
4 DAYS A WEEK
Full Week of Training
Day 1: Lower Body
Day 2: Upper Body
Day 3: Rest
Day 4: Lower Body
Day 5: Upper Body
Day 6: Rest
Day 7: Rest
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Seated Broad Jumps
4 x 3
C
Hang Power Cleans
4 x 4
D
Back Squats
4 x 8
E
RDL
3 x 8
F1
Glute Ham Raises
3 x 8
F2
Goblet Lateral Split Squat
3 x 10
F3
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
Dips
8, 8, 12
D2
Single Arm DB Rows
8, 8, 12
E1
Seated DB Press
3 x 12
E2
Lat Pulldowns
3 x 12
E3
DB Lateral Raises
3 x 12
A1
Banded TKE
2 x 15
A2
Copenhagen Plank
2 x 20
A3
Single Leg Glute Bridge
2 x 10
B
Kneeling Jump to Vertical Jump
4 x 3
C
Deadlift
4 x 8
D
Front Squat
3 x 8
E
Barbell Reverse Lunge
3 x 8
F1
Hamstring Curl Variation
3 x 12
F2
Leg Extension
3 x 12
F3
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, 12
D2
Chest Supported Row
8, 8, 12
E1
Incline DB Fly
3 x 12
E2
Inverted Rows
3 x 12
E3
Seated Shrugs
3 x 15
