3-day power workout plan Explosive Power Basics

1. 1 Jump Squats Glutes · Bodyweight 5 sets of 5 reps5 × 5 · 2:30 rest 2:30 rest
2. 2 Barbell Squat Quads · Barbell 5 sets of 5 reps5 × 5 · 3:00 rest 3:00 rest
3. 3 Kettlebell Swing Glutes · Kettlebell 4 sets of 12 reps4 × 12 · 1:30 rest 1:30 rest
4. 4 Hanging Knee Raises Abs · Bodyweight 3 sets of 12 reps3 × 12 · 1:00 rest 1:00 rest

Notes

1. 1 Kettlebell Push Press Front Delts · Kettlebell 5 sets of 5 reps5 × 5 · 2:30 rest 2:30 rest
2. 2 Barbell Bench Press Chest · Barbell 5 sets of 5 reps5 × 5 · 3:00 rest 3:00 rest
3. 3 Barbell Bent Over Row Lats · Barbell 4 sets of 6 reps4 × 6 · 2:00 rest 2:00 rest
4. 4 Battle Ropes Abs · Battle Ropes 4 sets of 20s4 × 20s · 1:30 rest 1:30 rest

Notes

1. 1 Barbell Thruster Front Delts · Barbell 5 sets of 6 reps5 × 6 · 2:30 rest 2:30 rest
2. 2 Jump Squats Glutes · Bodyweight 4 sets of 8 reps4 × 8 · 2:00 rest 2:00 rest
3. 3 Cable Wood Chopper Abs · Cable Machine 3 sets of 12 reps3 × 12 · 1:00 rest 1:00 rest
4. 4 Kettlebell Farmers Carry Forearms · Kettlebell 3 sets of 30m3 × 30m · 1:30 rest 1:30 rest

Notes