4-day power workout plan Olympic Lift Power Block

1. 1 Barbell Power Snatch Abs · Barbell 6 sets of 2 reps6 × 2 · 3:30 rest 3:30 rest
2. 2 Barbell Muscle Snatch Abs · Barbell 4 sets of 3 reps4 × 3 · 2:30 rest 2:30 rest
3. 3 Front Squat Quads · Barbell 4 sets of 4 reps4 × 4 · 3:00 rest 3:00 rest
4. 4 Hanging Knee Raises Abs · Bodyweight 3 sets of 15 reps3 × 15 · 1:15 rest 1:15 rest

Notes

1. 1 Barbell Clean And Press Abs · Barbell 6 sets of 2 reps6 × 2 · 3:30 rest 3:30 rest
2. 2 Barbell Overhead Press Front Delts · Barbell 4 sets of 4 reps4 × 4 · 3:00 rest 3:00 rest
3. 3 Barbell Rack Pull Abs · Barbell 4 sets of 4 reps4 × 4 · 3:00 rest 3:00 rest
4. 4 Cable Bar Face Pull Rear Delts · Cable Machine 3 sets of 15 reps3 × 15 · 1:00 rest 1:00 rest

Notes

1. 1 Box Jump Glutes · Bodyweight 6 sets of 4 reps6 × 4 · 2:30 rest 2:30 rest
2. 2 Barbell Squat Quads · Barbell 5 sets of 3 reps5 × 3 · 4:00 rest 4:00 rest
3. 3 Barbell Banded Back Squat Quads · Barbell 4 sets of 3 reps4 × 3 · 3:00 rest 3:00 rest
4. 4 Lying Leg Curl Hamstrings · Machine 3 sets of 12 reps3 × 12 · 1:15 rest 1:15 rest

Notes

1. 1 Barbell Snatch Abs · Barbell 6 sets of 2 reps6 × 2 · 4:00 rest 4:00 rest
2. 2 Barbell Thruster Front Delts · Barbell 4 sets of 5 reps4 × 5 · 2:30 rest 2:30 rest
3. 3 Kettlebell Swing Glutes · Kettlebell 4 sets of 15 reps4 × 15 · 1:30 rest 1:30 rest
4. 4 Kettlebell Farmers Carry Forearms · Kettlebell 3 sets of 40m3 × 40m · 1:30 rest 1:30 rest

Notes