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NICK WRIGHT NWB POWER TRAINING WORKOUT SPLIT

With nearly 150,000 Youtube subscribers and 650,000 Facebook followers, Nick Wright is an Main Goal: Increase Strength Time Per Workout: 60-90 Mins Internet sensation. In this feature we present his Training Level: Intermediate Equipment: , Bodyweight, plan for building maximum strength. Program Duration: 5 Weeks Cables, Dumbbells, Machines Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Author: Nick Wright workouts/nick-wright--workout-split Week 1: Muscular Conditioning Exercise Sets Reps Monday: Lower Body Squats 80% Rep Max (RM) 4 6 80% RM 2 6 Optional Exercise 1 3 8 - 12 Optional Exercise 2 3 8 - 12 Tuesday: Upper Body 80 - 85% RM 10 3 Bent Row 3 8 Floor Press 80% RM 2 5 Standing Overhead Press 80% 2 6 Optional: Face Pulls 3 8 - 12 Optional Exercise 2 3 8 - 12 Thursday: Lower Body 70% RM 4 8 Deadlifts 70% RM 2 8 Optional Exercise 1 3 8 - 12 Optional Exercise 2 3 8 - 12 Friday: Upper Body Bench Press 80% RM (75% if Paused) 4 6 Bent Rows 4 6 Floor Press 2 5 Close Grip Bench Press 3 6 Optional Exercise 1 3 8 - 12 Optional Exercise 2 3 8 - 12

Nick likes to use all pause-reps when bench pressing.

MUSCLEANDSTRENGTH.COM Week 2: Muscular Conditioning / Hypertrophy Exercise Sets Reps Monday: Lower Body Squats 80% RM 1 Max 10 Add 5 lbs 5 3 Deadlifts 80% RM 3 8 Optional Exercise 3 8 - 12 Optional Exercise 3 8 - 12 Tuesday: Upper Body Pause Bench Press 75 - 80% RM 4 6

Bent Row 4 6 Floor Press 85% RM 2 5 Standing Overhead Press 80% 2 6 Thursday: Lower Body Squat Using 5lbs More than Monday 1 10 Max Use Monday’s Weight 5 3 Extra Reps: Reduce Weight by 10 lbs *See Notes Below for Instructions Deadlifts 70% RM or Variation 3 8 Optional Exercise 3 8 - 12 Friday: Upper Body Optional Workout #1 Accessory Workout Overhead Press (Working Up to a 95% Single) 3 1 Floor Press 80% RM 3 5 Close Grip Bench Press 3 6 Optional Triceps Exercise 1 3 8 - 12 Optional Triceps Exercise 2 3 8 - 12

*Extra Squats: If all 10 reps were completed, perform 10 Sets of 3 reps with 60 Secs rest. If 8 - 9 reps were completed, perform 8 sets of 3 reps with 60 Secs rest. If 7 reps were completed, perform 5 sets of 4 with 60 Secs rest. If fewer than 7 were completed, skip the extra squats & reduce 1 Rep Max by 2.5% for following the week’s percentages.

MUSCLEANDSTRENGTH.COM Week 3: Maximum Overload Training Exercise Sets Reps Monday: Lower Body Squats 85% RM 3 4 - 6 Deadlifts 85% RM 2 3 - 6 Tuesday: Upper Body Bench Press 85 - 90% RM 3 3 Follow the Typical Day 1 Upper Body Protocol Thursday: Lower Body Squat 90% RM 3 3 Deadlifts 75% RM or Deadlift Variation if CNS 1 8 needs a break

Week 4: Heavy Weight Acclimation Exercise Sets Reps Monday: Lower Body Squats 90% RM for 1st Set 5 lbs heavier for 2nd Set 3 3 10 lbs heavier for 3rd Set (e.g. 410 lbs x 3, 415 lbs x 3, 420 lbs x 3)

Deadlifts 75% RM 2 6 Tuesday: Upper Body Bench Press Start w/ 90% RM & add 5 lbs to 3 3 each subsequent set

Regular Push Day Protocol Thursday: Upper Body Squat (Use the Same Weight as Your Heaviest 1 3 Set on Monday)

Move to 95% RM 1 1 - 2

Deadlifts 90% RM 1 3

Increase to 95% RM 1 1 - 2 Optional Exercise 1 3 8 - 12 Optional Exercise 2 3 8 - 12

Week 5: High Intensity Strength Exercise Sets Reps Monday: Lower Body Squats 97% RM 1 1 - 4 Tuesday: Upper Body Bench Press 97% RM 1 1 - 4 Thursday: Lower Body Deadlifts 97% RM 1 1 - 4

After completing the program, you have the option of adding a 6th week to your routine: Either test week (max out) or deload if needed. Otherwise, simply begin the cycle again w/ new predicted maxes.

MUSCLEANDSTRENGTH.COM