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.
Features6 sessions per week
Must use App app to view and log training
Team Training
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
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
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
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
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
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
When you join a team you’re getting more than programming, you’re joining an online community.
Power Plant
Power Plant
Power Plant
