MR-71 Growth Series Workout Program - Part 1/4

Week 1: Power and Strength - Maximize Strength Levels

Before we get started with this power training workout routine, we'll first discuss how to perform this workout properly in order to get the most out of it.

MR-71 Workout Program:


Week 1

Week 2

Week 3

Week 4

Critical Overview:

We are doing explosive repetitions. Meaning, reps that are done with complete force. No slow movement is required. We want maximum weight on the bar. Properly stretch before workouts to prevent injuries.

We want to be able to complete 5-6 reps on the first set.

You will rest approximately 3 to 5 minutes between sets.

You will do 3 sets for every exercise.

This is a workout specifically for power and strength ONLY. It should not be done for anything longer than 1 week.

We cannot work cold muscles, so be sure you do proper warm-ups to get the muscles loose. Spend about 5 to 10 minutes doing some very light cardio, brisk walking, or very light weight exercises to wake the body up a bit... Nothing too demanding. Just enough to get the blood flowing, to wake the muscles up!

Okay, so now you understand the basic overview of what the power training week will entail. You will now need to understand some basic nutrition fundamentals, to get the most out of your power and strength training.

Nutrition Overview:

In this week of power training, you cannot workout on an empty stomach.

You will need sufficient energy, as this routine is physically demanding, even though the rests between sets are so long.

So here is some things to keep in mind, to get the most out of this power training workout.

Be sure you've eaten approximately 1 hour before your workout. Not 30 minutes before your workout. It has to be 1 hour.

Make sure, that in this pre-workout meal, that you've eaten approximately 25 to 50 grams of protein, 25 to 50 grams of complex carbohydrates, and about 10 grams of fat.

Example: Whey protein (protein), Oatmeal (carbs), Peanut butter (fats)... These simple foods we just mentioned, will work just fine. So now you have a basic understanding of what foods are acceptable as your pre workout meal.

The Schedule

So we got some of the boring stuff out of the way... Let's get this workout started!

Here's what the power training week will look like. You can start this workout today!

Day 1: Chest

Day 2: Back and Legs

Day 3: Off (Take a 30 minute walk)

Day 4: Biceps and Triceps

Day 5: Off (Take a 30 minute walk)

Day 6: Shoulders and Abs

Day 7: Off (Take a 30 minute walk. This gets the blood flowing and is very good for building muscle!)

The Workout

Day 1 Chest:

Barbell: Flat bench press 3 sets of 5-6 reps

Barbell: Incline bench press - 3 sets of 5-6 reps

Dumbbell: Flat bench press - 3 sets of 5-6 reps (Optional: with these flat dumbbell presses, use a hand position where the palms are facing each other.)

Dumbbell: Incline bench press - 3 sets of 5-6 reps

A simple walk through:

3 sets for every exercise.

5 to 6 reps for every set.

Be sure to fully rest between sets. We recommend 3 to 5 minutes, depending on your own personal recovery speed. Everyone is different.

You are picking a weight, that you cannot lift anything more than 6 times. You are using that same weight repeatedly until you've done 3 sets with THAT weight. You will have to rest 3 to 5 minutes, so that you can continue lifting the weight without having to decrease the weight, due to muscle fatigue, or lactic acid build up.

Day 2 Back and Legs:

(If you can do anything more than 6 reps, INCREASE the weight!)


Barbell Bent-over Row - 3 sets of 5-6 reps

Dumbbell Bent-over Row - 3 sets of 5-6 reps

Cable Pulldown - 3 sets of 5-6 reps


Barbell Squat - 3 sets of 5-6 reps

Good-morning - 3 sets of 5-6 reps

Standing Calf Raise - 3 sets of 5-6 reps


Day 3 - Take a well deserved day off!

You've just worked out 2 days in a row. Be sure you are eating high nutritious foods. This will speed up recovery.

Also, stretch the legs out a bit, and get the blood flowing by taking a 30 minute walk!

Walking is great for muscle building, because it will get the blood flowing and send nutrients and oxygen to the muscles faster. You'll need this during the intense week of strength training.


Day 4 Biceps and Triceps:


Barbell Curl - 3 sets of 5-6 reps

Dumbbell Incline Curl - 3 sets of 5-6 reps

Cable Supine Curl - 3 sets of 5-6 reps


Barbell Lying Triceps Extension - 3 sets of 5-6 reps

Cable Pushdown - 3 sets of 5-6 reps

Bench Dip - (slow) 3 sets of 5-6 reps

If for some reason you feel you can't hit 6 reps by your 2nd and third set, simply remove 5 to 10 pounds so that you can.


Day 5: Off!


Day 6 Shoulders and Abs:


Dumbbell Shoulder Press - 3 sets of 5-6 reps

Barbell Upright Row - 3 sets of 5-6 reps

Dumbbell Rear Delt Row - 3 sets of 5-6 reps

Barbell Dead-lift - 3 sets of 5-6 reps


Barbell Push Sit-up - 15 - 25 reps

Weighted Crunch - 15 - 25 reps

Crunch - As many as you can do


Day 7 Off


Recommended Supplements To help you lift heavy

Kre-Alkalyn creatine - a great options to increase strength levels.

Whey Protein Isolate - Isolate is the best form of protein. It gets into the muscle FAST!

Mesomorph pre-workout blend - This pre workout supplement will supply with an incredible amount of energy, and sustain you through those hard workouts!

Okay, we aren't usually the ones to push supplements on people, but, if you want to be able to lift heavy weight, and if you want better muscle recovery to help you build, get those supplements above... All 3.

Get the supplements from the provider above. The reason why? It's CHEAPER! And ordering is simple, and FAST!


Basic nutrition Guidelines for the Week Of Power-lifting:

Eat when you're hungry. No counting calories.

Eat mostly lean proteins, and do not shy away from carbs.

Be sure you are getting good fats in your diet. Foods like nuts, olive oil, flax oil, fish oils, are all great options.

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