Chris Sergison
Bodybuilding, Strength & ConditioningWelcome to the Power Plant! I HAVE THE POWA!
This program is not for the faint of heart. If you have goals this program will get you there. Stronger, faster, leaner, meaner! Squat, deadlift, press, bench, strongman it has it all!
Don't bitch about it, be about it.
Program built by myself, Doctorate of Physical Therapy and CSCS. Long time TrainHeroic user.
Signing up for this program user accepts all responsibility for personal injury and damage to both self and property. Contact your qualified medical professional before starting any new fitness routine.
Features6 sessions per week
Must use App app to view and log training
Team Training
A1
Spiderman Crawls with Elbow Drop
3 x 5
A2
Goblet Squat
3 x 8
A3
Bulgarian Split Squat
3 x 8
A4
Seated Hamstring Curl
3 x 15
A5
Pogo Jump
3 x 10
B1
Back Squat
5 x 4
B2
Bulgarian Split Squat Jumps
5 x 5
C1
The Platz Squat
3 x 15
C2
Single Leg Squat to Bench
3 x MAX
C3
Banded Knee TKE
3 x 10
D
DB RDL to Shrug
4 x 8
E1
Calf Raise Ups
3 x 10
E2
Banded L Sit Calf Raises
3 x 20
A1
Leg Lifts on Bench
3 x 15
A2
Floor Chest Flies
3 x 10
A3
DB Pullover with Skull Crusher
3 x 10
A4
Push-Up
3 x 10
A5
Dive Bomber Pushups
3 x 8
B1
Close Grip Bench Press
4 x 5
B2
Clapping Push-Up
4 x 6
C1
Decline DB Bench Press
4 x 12
C2
Banded Dip
4 x 8
D1
Banded Low Chest Fly
3 x 10
D2
Rear Delt Swings
3 x 20
D3
Behind the Back Tricep Extension
3 x 20
A1
Assault Bike
1 x 15
A2
Banded Sidesteps
1 x 15
A3
Slam Ball
1 x 15
B1
Couch Stretch (Hip Flexors)
2 x 0:30
B2
Pigeon Stretch
2 x 30
B3
Hip PAILS and RAILS
2 x 0:30
B4
Seated Hamstring Stretch
2 x 30
C1
Bicycle Sit-Ups
3 x 20
C2
Flutter Kicks
3 x 30
A1
KB Supported Dead Bugs Feet Only
3 x 0:45
A2
Bent Over Band Rows
3 x 10
A3
Resistance Band Deadlift
3 x 10
A4
Straight Arm Pulldown
3 x 15
B1
Trap Bar Deadlift
4 x 4
B2
Box Jump
4 x 5
C1
Band Resisted Pullups
3 x MAX
C2
Landmine Single Leg Deadlift into Hip Flexion
3 x 8
D
Kroc Rows
3 x 8
E1
Ab Wheel
3 x 30
E2
Modified Sideplank with Hip Extension
3 x 10
A1
Plank with Oblique Tuck
3 x 10
A2
Front Rack External Rotation
3 x 10
A3
TRX Ys
3 x 10
A4
TRX Overhead Squat
3 x 8
A5
Clean High Pull
3 x 8
A6
Front Squat
3 x 8
B1
Power Clean
4 x 6
B2
Skater Jumps
4 x 6
C1
Single Arm DB Push Jerk
3 x 6 @ _ , _ , MAX lb
C2
Z-Press
3 x 10
D1
Banded Incline DB Bench Press
3 x 10
D2
Bat Wing Rows
3 x 15
E1
Handstand Hold Shoulder Taps
3 x 5
E2
Pike Pushup Off Box
3 x 8
E3
Bulletproof Shoulder Rotations
3 x 10
A1
Incline Reverse Crunch
3 x 12
A2
Leg Raise Circles
3 x 10
A3
Standing Teapot
3 x 15
A4
Single Arm Russian KB Swing
3 x 8
B
Farmer's Carry
3 x 120
C1
Lat Pulldown
4 x 15
C2
Gorilla Row
4 x 10
D1
Swissball Hamstring Curls
4 x 20
D2
Slider Double Knees to Chest
4 x 20
When you join a team you’re getting more than programming, you’re joining an online community.
Power Plant
Power Plant
Power Plant
