movestrength
Level 4 Valued Member
What would be the best program for combining strength/speed strength/hypertrophy? I am enjoying my strength and size gains from bodybuilding but I also enjoy speed strength training for power for 3 two minute rounds. I also enjoy the variation of different set and rep ranges as it helps to keep the training fresh without becoming stale or boring.
Thank you.
Updated Routine.
Day 1
Power
Push Press 6x3
Limit Strength
Bench Press 3 of 3/2/1
Hypertrophy
Incline Dumbbell Press 4x10
Cable Crossover 4x10
Seated Shoulder Press 4x10
Bent Over Lateral Raises 4x10
Tricep Extensions 4x10
Straight Bar Pulldown 4x10
Day 2
Power
Pull-Ups 6x3
Limit Strength
Deadlift 3 of 3/2/1
Hypertrophy
Barbell Back Row 4x10
Barbell Shrugs 4x10
Rear Delt Raise 4x10
Reverse Pec Deck Fly 4x10
Barbell Curl 4x10
Preacher Curl 4x10
Day 3
Power
Jump Squat 6x3
Limit Strength
Squat 3 of 3/2/1
Hypertrophy
Lunges 4x10
Stiff Leg Deadlift 4x10
Leg Curls 4x10
Leg Press 4x10
Leg Extensions 4x10
Calf Raises 4x10
Thank you.
Updated Routine.
Day 1
Power
Push Press 6x3
Limit Strength
Bench Press 3 of 3/2/1
Hypertrophy
Incline Dumbbell Press 4x10
Cable Crossover 4x10
Seated Shoulder Press 4x10
Bent Over Lateral Raises 4x10
Tricep Extensions 4x10
Straight Bar Pulldown 4x10
Day 2
Power
Pull-Ups 6x3
Limit Strength
Deadlift 3 of 3/2/1
Hypertrophy
Barbell Back Row 4x10
Barbell Shrugs 4x10
Rear Delt Raise 4x10
Reverse Pec Deck Fly 4x10
Barbell Curl 4x10
Preacher Curl 4x10
Day 3
Power
Jump Squat 6x3
Limit Strength
Squat 3 of 3/2/1
Hypertrophy
Lunges 4x10
Stiff Leg Deadlift 4x10
Leg Curls 4x10
Leg Press 4x10
Leg Extensions 4x10
Calf Raises 4x10
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