12-Week Strength & Power Routine
Schedule: 5 Days/Week | Duration: 45–60 min/day
Focus: Strength (5x5) + Hypertrophy Volume (Pyramid 15/12/10/8/8)
Core trained daily. Arms, forearms, and neck trained twice/week.
Weekly Layout:
Monday – Power: Deadlift Focus
Deadlift – 5x5
Barbell Row – 4x8
Pull-Ups – 4x8
Face Pulls – 4x12
Standing Calf Raises – 4x15
Core:
Plank – 3x1 min
Hanging Leg Raises – 3x12
Cable Woodchoppers – 3x15 each side
Tuesday – Volume: Accessory & Arm Focus
Lat Pulldown – 15/12/10/8/8
Cable Row – 15/12/10/8/8
Leg Press – 15/12/10/8/8
Leg Extension – 15/12/10/8/8
Incline Chest Press – 15/12/10/8/8
Lateral Raises – 15/12/10/8/8
EZ Bar Curls – 15/12/10/8/8
Skull Crushers – 15/12/10/8/8
Wrist Curls – 15/12/10/8/8
Neck Flexion – 15/12/10/8/8
Core: Same as above
Wednesday – Power: Squat Focus
Back Squat – 5x5
Walking Lunges – 3x10 each leg
Hamstring Curls – 4x12
Standing Calf Raises – 4x15
Box Jumps – 3x5
Core: Same as above
Thursday – Volume: Accessory & Arm Focus
Lat Pulldown – 15/12/10/8/8
Cable Row – 15/12/10/8/8
Leg Press – 15/12/10/8/8
Leg Extension – 15/12/10/8/8
Incline Chest Press – 15/12/10/8/8
Lateral Raises – 15/12/10/8/8
Incline DB Curls – 15/12/10/8/8
Rope Pushdowns – 15/12/10/8/8
Reverse Wrist Curls – 15/12/10/8/8
Neck Extension – 15/12/10/8/8
Core: Same as above
Friday – Power: Bench Focus
Bench Press – 5x5
Incline Dumbbell Press – 4x10
Weighted Dips – 4x8
Chest Flys – 3x12
Push-Ups – 3x Max
Core: Same as above
Notes for Progression:
Power lifts (5x5) should follow progressive overload:
Weeks 1–4: 80–85% 1RM
Weeks 5–8: 85–90% 1RM
Weeks 9–12: 90–95% 1RM
Volume days are hypertrophy-focused. Rest ~60–90 sec between sets.
Power days rest 2–3 min between heavy sets.
Optional: Use RPE (rate of perceived exertion) of 7–9 for final sets.
