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The Combo Plan

The Combo Plan is a workout routine that’s pretty self explanatory.

This is a program combining Olympic and power lifting to form an awesome muscle building training regimen.

If the O-lifts are foreign to you, search Google or You Tube. There are plenty of examples showing you how to perform these exercises. Remember one thing, Olympic lifts are very technique intense. Practice on an empty bar until you have your form down. Better safe than sorry.

You’ll do the Olympic lifts first and then end the routine with the power lifts. This is a heavy lifting program designed for strength gains, so go slow as you can burn out very quickly. That means two days a week to start. When you get stronger, jump up to three days per week.

The Combo Plan

Press 4 x 4
Snatch 5 x 3
Clean & Jerk 5 x 5
Bench Press 5 x 4
Squat 4 x 6
Deadlift 2 x 6-8

Notes: Warm up with light cardio before beginning this routine. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

A Good Old School Workout

Start the summer right with this old school program designed to get your muscle-building efforts in high gear.

This routine is based on the 5 x 5 system – a favorite of legendary bodybuilders like Reg Park and John Grimek.

It’s a medium volume, power and bulk routine that built so many powerful physiques in the 40s and 50s.

You can follow a two or three day a week schedule. If you go three days, only do the squats twice per week.

Here’s the workout routine:

Bench Press 5 x 5
Overhead Press 5 x 5
Chins 5 x 8
Bent Over Row 5 x 8
Pulldowns 5 x 8
Curls 5 x 8
Dips 5 x 8
Squats 3 x 12

Notes: Make the first two or three sets warm ups with two sets all out. As always, increase poundages whenever possible, eat right, get adequate rest, and drink lots of water. Train hard and heavy and you can’t go wrong.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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