Chris Sergison

Coach
Chris Sergison

Welcome 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.

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
Required:Work ethic // Barbell // DBs // KBs // weights // rack // bands // benchRecommended:Farmer handles // yoke // sandbags // stones // kegs // specialty bars (EZ curl // multigrip // log // axle) // neck harness // hip bands // sliders // ab straps // ab wheel // fat grips // jump rope // cardio equipment
sample week banner image
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Fortify Day 1

A1

Banded Sidesteps

3 x 15

A2

Hamstring Bench Bridges

3 x 10

A3

Single Leg Hip Thrust

3 x 10

A4

Silverback

3 x 15

B

Back Squat

4 x 10

C1

Weighted Hip Thrust

3 x 15

C2

Wall Sit with Marches

3 x 10

D1

Weighted Lunges

60, 40, 30

D2

DB Squat Clean

3 x 10

E

Barbell Seated Calf Raises

3 x 20

Monday
Fortify Day 2

A1

Arm Circles

3 x 10

A2

Arm Hugs

3 x 10

A3

TRX Face Pulls

3 x 15

A4

TRX Row to Overhead Press

3 x 10

A5

Arch to Hollow Rolls

3 x 5

B

Seated DB Press

4 x 12

C1

Shoulder Press

12, 10, 8

C2

Yates Row

3 x MAX

D1

Lat Pulldown

3 x 20

D2

DB Shrug

3 x 20

E1

EZ Bar Upright Row

3 x 20

E2

Leaning Lateral Single Arm Raise

3 x 20

E3

Seated Rear Delt Raises

3 x 20

Tuesday
Fortify Day 3

A1

Banded Sidesteps

3 x 15

A2

Monster Walks

3 x 15

A3

Banded Skater Tap Backs

3 x 15

B

Assault Bike

1 x 15:00

C1

Runner's Stretch

2 x 30

C2

Pigeon Stretch

2 x 30

C3

Calf Stretch

2 x 30

C4

Standing QL Stretch

2 x 30

Wednesday
Fortify Day 4

A1

Russian KB Swing

3 x 10

A2

Banded Good Mornings

3 x 20

A3

Bent Over DB Row

3 x 10

A4

Rear Foot Elevated RDL

3 x 10

B

Block Pulls

3, 3, 3, MAX @ _ , _ , MAX, MAX lb

C1

Pull-Up

3 x MAX

C2

Dip

3 x MAX

D1

Meadows Row

20, 16, 12, 10, 8

D2

Seated Row

5 x 10

E1

Bench Supported DB Curls

3 x 15

E2

Bench Supported Rear Delt Raises

3 x 15

Thursday
Fortify Day 5

A1

Pillar to Plank Press Up

3 x 10

A2

Supine Bench Band Rows

3 x 20

A3

Banded Tricep Pushdown

3 x 20

A4

Bench Press

3 x 15

B

Bench Press

3 x 12

C

Single Arm DB Bench with Band Row

15, 12, 10, 10

D1

Hand Release Push-Up

3 x MAX

D2

DB Chest Fly

3 x 12

E1

Barbell Bicep Curl

3 x 20

E2

Tricep Pushdown with Shrug

3 x 20

Friday
Fortify Day 6

A1

GHD Sit-Up

3 x 30

A2

Russian Twist

3 x 20

A3

GHD Sidebends

3 x 20

A4

GHD Back Extension

3 x 20

B

Russian KB Swing

5 x 30

C1

Sled Chops

4 x 12

C2

Explosive Sled Rows

4 x MAX

D1

Zercher Good Morning

3 x 15

D2

Ab Straps Double Knees to Chest

3 x 20

Coach
coach-avatar Chris Sergison

Physical Therapist. Strength Coach. Amateur Strongman

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Power Plant
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Power Plant
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Power Plant
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