In the Cage with The Freaking Machine: Power Week

Muscle Building with Brian Cage

Power lifting with Brian Cage

Brian Cage – Power Week

One of my monikers in wrestling is “The Freaking Machine”. It was given to me by Xcalibur, a commentator for world renowned independent promotion Pro Wrestling Guerilla (PWG). And the name is based off my build/size (265lbs @7.5%) and the incredible moves I pull off with just about any opponent of any size. Never the less, I wasn’t born the “f’ing Machine” that stands before you today, oh no, not by a long shot. I graduated high school at a ginormous 154lbs on the dot! I felt big around my friends that were 130, but quickly realized that if I wanted to be a pro wrestler in the WWE I needed to put some darn weight on! I didn’t want to be that puny kid that walks into wrestling school just to get his $ taken. So I went to my high school gym that summer after senior year and lifted every M-Th at 9am. My PE teacher would let me in the school gym during summer school, and I never missed a day no matter how late I stayed out. I was determined as could be and would often say, “I may not be the biggest or the strongest, but no one has the amount of determination as I do!” I learned a lot that summer and it definitely laid down a good foundation that would go on to put 60lbs on me in about 2 years’ time. And one of my favorite routines back then was Power/Rep-Range/Shock.

It was a 9 week minimum routine that would see you do one week of power movements with larger amounts of weight for less reps, then Rep-range would take moderate weight and a larger amount of reps and some different exercises the following week. And finally shock would take a combination of both and super set everything the week after that. Then you would go back to power week and repeat, doing each week a minimum of 9 weeks.

Below is a sample routine for Power Week, next week I’ll post the rep range and shock week examples

Power Week


  • Flat Barbell Bench-4×6
  • Incline Dumbbell 4×8
  • Dumbell Flys 3×10
  • Dumbbell Pullovers 3×8
  • Bent Over Rows-4×8
  • Deadlifts 4×6-8
  • Dumbbell Row 3×8
  • Pull downs 3×8


  • Barbell military Press 3×6-8
  • Dumbbell Press 3×8
  • Cheat Side Laterals 3×8-10
  • Upright Rows 3×8
  • Shrugs3x8-10


  • Squats 3×8
  • Leg press 3×8
  • Still Leg Deadlift 3×10
  • Barbell lunges 3×8-10
  • Leg Extensions 3×10
  • Laying Leg Curls 3×10


  • Skull Crushers or French press 3×10
  • Barbell Curls 3×10
  • Close Grip Bench press 3×8-10
  • Standing dumbbell Curl 3×8-10
  • Weight Dips or Dip machine 3×8-10
  • Incline Dumbbell curls 3×8


Increase your bench press

Be sure to always get in a few warm up sets before you jump into some heavy weight. Lift as heavy as you can without sacrificing range or form and good idea to get a spotter to help bang out some forced reps. I also like to alternate working calves and abs every day during every routine I do. Hope you enjoyed the read! You can’t flex fat so go out and lift!


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