Power Bodybuiliding - Tom Platz

Tom Platz, Dave Mather
History of "Dave's Gym" video here:
https://www.youtube.com/watch?v=vakuAykqwjE&feature=youtu.be

LEVEL ONE

Monday

Squat:

Pyramid up to 3 x 5 (same weight)

Leg Curl:

2 x 10 (to failure)

Bench Press: 

Work up to 5 x 5 with a constant weight

Ab Work

Standing Calf Raise:

3 x 12 - 15.

Wednesday

Deadlift: 

Work up to 2 x 5

Front Chin:

3 x max

Barbell Row: 

3 x 6-8

Overhead Press: 

3 x 6-8

Bent Arm Pullover:

2 x 8-10 (moderate weight)

Standing Alternate Dumbbell Curl:

3 x 6-8 (failure)

Pushdown:

3 x 8-12 (failure)

Abs

Seated Calf Raise:

3 x 10-12 (failure)

Friday (Full Body)

Bench Press: 

Work up to 3 x 3, pump set of 15

Front Chin:

3 x max

Seated PBN: 

3 x 6-8

Bent Arm Pullover:

3 x max

Barbell Curl:

3 x 6-8 (failure)

Lying Triceps Extension:

3 x 8-12 (failure)

Squat:

Warm up, then 2 x 15 (failure)

Leg Curl:

2 x 15 (failure)

Abs

Standing Calf Raise:

3 x 12-15.

LEVEL TWO

Start with moderate weights on exercises of 5 reps or less and cycle the poundage up.

Monday

Bench Press: 

Work up to 3 x 3, pump set of 10

Low Incline Flye:

2 x 8-12 (failure)

Chin Behind Neck:

3 x max

Barbell Row:

3 x 10-12

Bent Arm Pullover:

2 x 15

Seated PBN:

3 x 6-8

Rear Lateral:

2 x 15

Abs

Tuesday

Squat:

work up to 3 x 3

Hack Squat:

2 x 6-8 (failure)

Leg Curl:

2 x 10-15 (failure)

Standing Calf Raise:

3-6 x 15-20

Incline DB Curl:

3-5 x 6-8 (failure)

Pressdown:

3-5 x 10-12 (failure).

Thursday

Deadlift:

Work up to a triple

Front Chin:

3 x max

Barbell Row:

3 x 6-8 (failure)

Bent Arm Pullover:

2 x 15

Bench Press:

Work up to 3 x 5

Incline Flye:

2 x 10-15 (failure)

Seated PBN:

3 x 10-12

Rear Lateral:

2 x 15

Abs.

Friday

Incline DB Curl:

5 x 6-8 (failure)

Pressdown:

5 x 10-12 (failure)

Squat:

Warm up, then 2 x 15 (failure)

Hack Squat:

3 x 6-8 (failure)

Leg Curl:

2 x 15 (failure)

Abs

Seated Calf Raise:

3-6 x 6-20