Power Building 1 (Alex Steele)

Science Behind the Plan:

This power-focused plan implements progressive overload principles to maximize strength development using bodyweight training. The program uses strategic exercise selection to create mechanical tension—the primary driver of strength gains—while manipulating leverage to increase resistance as you progress through the phases.

6-Week Program:

Week 1-2: Power Foundation

• Day 1: ~w~_ (legs, chest, legs, shoulders)

• 8 reps × 4 sets per exercise

• Day 2: @^@d (back, arms, back, core)

• 8 reps × 4 sets per exercise

• Day 3: w~_^ (chest, legs, shoulders, arms)

• 8 reps × 4 sets per exercise

• Rest day

• Repeat sequence

• Total volume per week: =512 reps

Week 3-4: Power Development

• Day 1: ~w~_ (legs, chest, legs, shoulders)

• 6 reps × 5 sets per exercise

• Day 2: @^@d (back, arms, back, core)

• 6 reps × 5 sets per exercise

• Day 3: w~_^ (chest, legs, shoulders, arms)

• 6 reps × 5 sets per exercise

• Rest day

• Repeat sequence

• Total volume per week: =480 reps

Week 5-6: Power Mastery

• Day 1: ~w~_ (legs, chest, legs, shoulders)

• 5 reps × 6 sets per exercise (advanced variations)

• Day 2: @^@d (back, arms, back, core)

• 5 reps × 6 sets per exercise (advanced variations)

• Day 3: w~_^ (chest, legs, shoulders, arms)

• 5 reps × 6 sets per exercise (advanced variations)

• Rest day

• Repeat sequence

• Total volume per week: =480 reps