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The Combo Plan

May 11, 2009

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.

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Written by Brian Carson · Filed Under Workouts 

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