IronZen - MaxPower. The strength training program
Though the power training program IronZen MaxPower is not aimed to increase muscle mass, however it is an integral stage of this process.The thing is that it is intended to enhance the effect of the next program 2x3 Forsage. Such combination is optimal for gaining as strength as muscle mass.
The strength training program is divided into 2-day split and looks as follows:
| № | Excersise | Sets | Starting quantity of reps | Rest between sets |
|---|---|---|---|---|
| Workout 1 | ||||
| 1 | Barbell squats | 4 | 15 | 3-4 |
| 2 | Dips - Triceps Version | 4 | 8 | 3-4 |
| 3 | Barbell bench press | 3 | 12 | 3-4 |
| 4 | Pull-ups or Wide-grip Lat Pulldown | 3 | 15 | 2-3 |
| 5 | Barbell Curl | 2 | 15 | 2 |
| 6 | Roman chair crunches | 3 | max | 1 |
| Workout 2 | ||||
| 1 | Barbell deadlift or Romanian deadlift | 3 | 14 | 3-4 |
| 2 | Leg press | 5 | 12 | 3-4 |
| 3 | Lying T-bar Row | 4 | 15 | 2-3 |
| 4 | Pull-ups | 3 | 15 | 2 |
| 5 | Seated Dumbbell Press | 3 | 15 | 2 |
| 6 | Hanging Leg Raises | 3 | max | 1 |
It is recommended to work out 3 times a week according to the given program.
The table shows the starting quantity of reps which has to be done on the first day, then the number of reps is reduced by 1-3 in each set, and can reach up to 4-6 reps.
To maximize strength development it’s recommended to perform 4 cycles and move on to the next program.
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