Rep range week workout routine for strength and power
Okay, so I left off giving an example of my Power Week for my 9 week power/rep range/shock routine that helped set the foundation for the “Freaking Machine” I am today (see pic on the right).
Now I will go over the rep range portion of the workout routine. During Power Week we are stressing our bodies to push maximum resistance to build strength and power, which in turn will create muscle. Doing that weekly can put a lot of wear and tear on your joints and ligaments, so by switching to a rep range week, we can trick the body from getting use to lifting heavy and create new gains, plus gives your body a break from the heavy lifting. That doesn’t mean we aren’t going to go hard here. So don’t go thinking we are about to phone it in.
All of the exercises below you still want to go as heavy as possible without sacrificing range or form, but make sure it’s not too heavy so that you can hit your target number. If lifting with a partner, it is always great to bang out a couple of forced reps towards the end of each exercise if you can’t complete the set.
Cage’s Rep Range Workout
Chest
- Incline Barbell Bench:
- 3 sets
- 12-15 reps
- Flat Dumbbell:
- 3 sets
- 10-12 reps
- Peck Deck:
- 3 sets
- 10-15 reps
- Incline Dumbbell Flyes:
- 3 sets
- 10-12 reps
- Cable Cross Overs:
- 3 sets
- 10-15 reps
Back
- Pull Downs:
- 3 sets
- 10-12 reps
- Close Grip Pulldowns:
- 3 sets
- 10-12 reps
- T-Bar Row:
- 3 sets
- 10-12 reps
- Reverse Grip Barbell Row:
- 3 sets
- 10 reps
- Cable Row:
- 3 sets
- 10-15 reps
Shoulders
- Hammer Strength Press:
- 3 sets
- 10 reps
- Arnold Press:
- 3 sets
- 10-12 reps
- Seated Side Laterals:
- 3 sets
- 10-12 reps
- Reverse Peck Deck:
- 3 sets
- 15 reps
- Barbell Front Raise:
- 2 sets
- 12 reps
- Behind Back Smith Machine Shrugs:
- 3 sets
- 10-12 reps
Legs
- Leg Press:
- 3 sets
- 15 reps
- Single Leg Press:
- 3 sets
- 12-15 reps
- Dumbbell Stiff Leg Deadlift:
- 3 sets
- 15 reps
- Jeffersons (each leg):
- 3 sets
- 10 reps
- Single Leg Extensions:
- 3 sets
- 15 reps
- Single Leg Curl:
- 3 sets
- 15 reps
Arms
- Rope Push Downs:
- 3 sets
- 15 reps
- Machine Preacher Curls:
- 3 sets
- 10-12 reps
- Machine Fixed Triceps Extension:
- 3 sets
- 15 reps
- Seated Dumbbell Curl:
- 3 sets
- 10-12 reps
- Single Arm Dumbbell Extension:
- 3 sets
- 15 reps
- Single Arm Preacher Curl:
- 3 sets
- 10-12 reps
