Chris Confessore's Power and Bulk Routines

(This guy bench pressed 741 pounds @ 236 body weight !!!!)


4 Days/Week Routine


Monday:

1. Flat Bench - warmup to 3 sets of 5 reps - one down set of 10 reps

2. Dumbbell Incline Presses - warmup to 3 sets of 6 reps - one down set of 10 reps

3. Dumbbell Flyes - 4 sets of 6-8 reps

4. Straight-bar curls - 3 sets of 6 t0 8 reps

5. Curl-bar curls - 3 sets of 6 to 8 reps

6. Alt. Seated Curls - 3 sets of 6-8 reps


Tuesday:

1. Squats - warmup to 3 sets of 6 reps - one down set of 10 reps

2. Leg Presses - 3 sets of 6 reps

3. Leg Extensions - 3 sets of 6 reps

4. Leg Curls - 3 sets of 6 reps


Thursday:

1. Close Grip Bench Presses - warmup to 3 sets of 5 reps

2. Miltary (bar in front) or Dumbbell Presses - warmup to 3 sets of 5 reps

3. Triceps Pushdown - warmup to 3 sets of 5 reps

4. Reverse Grip Pushdowns - warmup to 3 sets of 5 reps

5. Lateral (side) Dumbell Raises - warmup to 3 sets of 5 reps

6. Front Raises - warmup to 3 sets of 5 reps


Friday:

1. Deadlifts - warmup to 3 sets of 5 reps

2. Seated Cable Rows - warmup to 3 sets of 5 reps

3. Lat Pulldowns (front of back) - 3 sets of 6 reps

4. One-Arm Dumbbell Rows - 3 sets of 6 reps


3 Days/Week Routine


For each exercise, warmup to 3 sets of 10. Slightly higher reps (10-12) for Dumbbell Flyes and Concentration Curls.


Monday: (Legs and Back)

1. Squats

2. Leg Extensions

3. Leg Curls

4. Seated Rows

5. Front Pulldowns

6. Close Grip Pulldowns (underhand-grip)


Wendsday: (Chest and Triceps)

1. Flat Bench Presses

2. Incline Bench Presses

3. Dumbbell Flyes

4. Close Grip Bench Presses

5. Triceps Pushdowns

6. Triceps Extensions


Friday: (Shoulders and Biceps)

1. Shrugs

2. Upright Rows

3. Side Laterals

4. Bar (straight or curl) Curls

5. Seated Alt. Curls

6. Dumbbell Concentration Curls


3 Day, 10 Week Cycle For Powerlifting Competition

Week/Reps 1/4

2/4

3/4

4/4

5/3

6/3

7/2

8/2

9/3

10/1 (competition)


Monday: (Legs and Biceps)

1. Squats - warmup to 2 sets of cycled reps (see above chart)

2. Leg Presses - warmup to 2 sets of 6-8 reps

3. Leg Curls - warmup to 3 sets of 8 reps

4. Bar Curls - warmup to 3 sets of 8 reps

5. Hammer Curls - warmup to 3 sets of 8


Wendsday: (Chest and Triceps)

1. Bench Presses - warmup to 2 sets of cycled reps (see above chart)

2. Dumbbell Bench Presses - warmup to 3 sets of 6-8 reps

3. Pec Deck - 1 set of high reps (10-20) for blood flow to pecs

4. Tricep Extensions - 3 sets of 6 -8 reps

5. Triceps Pushdowns - 3 sets of 6-8 reps

6. Close Grip Bench to Chin - 2 sets of 6-8 reps


Friday: (Back and Shoulders)

1. Deadlifts - warmup to 2 sets of cycled reps (see above chart)

2. Shrugs - 3 sets of 6-8 reps

3. Seated Rows - 2 sets of 6-8 reps

4. Dumbbell Shoulder Presses - warmup to 3 sets of 8 reps


Back To the Routines Page