Workout Routine

Free

IronZen – PowerH

by ilyakuk

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The strength and mass gain training program IronZen – PowerH is a modification of the popular program from Boris Sheiko.

Special features:

  • load is strictly dosed;
  • minimum quantity of exercises;
  • large quantity of lifts;
  • 3 workouts per week (2 also allowed).

You can train according to this program for quite a long time, even up to 4 months. After each cycle it is recommended to rest for a week from training.

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
0 sec
2
60% 1RM
90 lbs
4
0 sec
3
60% 1RM
90 lbs
4
0 sec
4
70% 1RM
105 lbs
3
0 sec
5
70% 1RM
105 lbs
3
100 sec
6
75% 1RM
115 lbs
3
100 sec
7
75% 1RM
115 lbs
3
100 sec
8
75% 1RM
115 lbs
3
100 sec
9
75% 1RM
115 lbs
3
100 sec
10
75% 1RM
115 lbs
3
100 sec

bench press

10 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
0 sec
2
60% 1RM
90 lbs
5
0 sec
3
60% 1RM
90 lbs
5
100 sec
4
70% 1RM
105 lbs
5
100 sec
5
70% 1RM
105 lbs
5
100 sec
6
70% 1RM
105 lbs
5
100 sec
7
70% 1RM
105 lbs
5
100 sec
8
70% 1RM
105 lbs
5
100 sec

squat

8×5

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
0 sec
2
60% 1RM
90 lbs
6
0 sec
3
60% 1RM
90 lbs
6
100 sec
4
65% 1RM
100 lbs
6
100 sec
5
65% 1RM
100 lbs
6
100 sec
6
65% 1RM
100 lbs
6
100 sec
7
65% 1RM
100 lbs
6
100 sec

bench press

7×6

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
20 lbs
5
100 sec
2
@RPE7
20 lbs
5
100 sec
3
@RPE7
20 lbs
5
100 sec

fly

3×5

Workout 2

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
60% 1RM
90 lbs
5
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
70% 1RM
105 lbs
4
120 sec
6
75% 1RM
115 lbs
3
120 sec
7
75% 1RM
115 lbs
3
120 sec
8
75% 1RM
115 lbs
3
120 sec
9
75% 1RM
115 lbs
3
120 sec

deadlift

9 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
120 lbs
4
120 sec
2
@RPE7
120 lbs
4
120 sec
3
@RPE7
120 lbs
4
120 sec
4
@RPE7
120 lbs
4
120 sec
5
@RPE7
120 lbs
4
120 sec
6
@RPE7
120 lbs
4
120 sec

incline bench press

6×4

dip

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
85 lbs
5
120 sec
2
@RPE7
85 lbs
5
120 sec
3
@RPE7
85 lbs
5
120 sec
4
@RPE7
85 lbs
5
120 sec
5
@RPE7
85 lbs
5
120 sec

dip

5×5

block deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
60% 1RM
90 lbs
5
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
70% 1RM
105 lbs
4
120 sec
6
80% 1RM
120 lbs
3
120 sec
7
80% 1RM
120 lbs
3
120 sec
8
80% 1RM
120 lbs
3
120 sec
9
80% 1RM
120 lbs
3
120 sec

block deadlift

9 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

hanging leg raises

3×10+

Workout 3

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
7
120 sec
2
55% 1RM
85 lbs
6
120 sec
3
60% 1RM
90 lbs
5
120 sec
4
65% 1RM
100 lbs
4
120 sec
5
70% 1RM
105 lbs
3
120 sec
6
70% 1RM
105 lbs
3
120 sec
7
75% 1RM
115 lbs
2
120 sec
8
75% 1RM
115 lbs
2
120 sec
9
70% 1RM
105 lbs
3
120 sec
10
70% 1RM
105 lbs
3
120 sec
11
65% 1RM
100 lbs
4
120 sec
12
60% 1RM
90 lbs
6
120 sec
13
55% 1RM
85 lbs
8
120 sec
14
50% 1RM
75 lbs
10
120 sec

bench press

14 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
120 sec
2
@RPE7
16 lbs
10
120 sec
3
@RPE7
16 lbs
10
120 sec

fly

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
70% 1RM
105 lbs
3
120 sec
6
75% 1RM
115 lbs
3
120 sec
7
75% 1RM
115 lbs
3
120 sec
8
75% 1RM
115 lbs
3
120 sec
9
75% 1RM
115 lbs
3
120 sec
10
75% 1RM
115 lbs
3
120 sec

squat

10 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
120 sec
2
@RPE7
29 lbs
10
120 sec
3
@RPE7
29 lbs
10
120 sec
4
@RPE7
29 lbs
10
120 sec

tricep pushdown

4×10

Workout 4

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
70% 1RM
105 lbs
3
120 sec
6
80% 1RM
120 lbs
2
120 sec
7
80% 1RM
120 lbs
2
120 sec
8
80% 1RM
120 lbs
2
120 sec
9
80% 1RM
120 lbs
2
120 sec
10
80% 1RM
120 lbs
2
120 sec

squat

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
2
120 sec
6
80% 1RM
120 lbs
2
120 sec
7
80% 1RM
120 lbs
2
120 sec
8
80% 1RM
120 lbs
2
120 sec
9
80% 1RM
120 lbs
2
120 sec
10
80% 1RM
120 lbs
2
120 sec

bench press

10 sets

push-ups

Set
Reps
Rest time
1
15 +
amrap
120 sec
2
15 +
amrap
120 sec
3
15 +
amrap
120 sec
4
15 +
amrap
120 sec
5
15 +
amrap
120 sec

push-ups

5×15+

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
120 sec
2
65% 1RM
100 lbs
3
120 sec
3
75% 1RM
115 lbs
3
120 sec
4
75% 1RM
115 lbs
3
120 sec
5
75% 1RM
115 lbs
3
120 sec
6
75% 1RM
115 lbs
3
120 sec

squat

6×3

Workout 5

Deadlift to knee

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
70% 1RM
105 lbs
4
120 sec
6
70% 1RM
105 lbs
4
120 sec
7
70% 1RM
105 lbs
4
120 sec

Deadlift to knee

7×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
60% 1RM
90 lbs
5
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
70% 1RM
105 lbs
4
120 sec
6
70% 1RM
105 lbs
4
120 sec
7
70% 1RM
105 lbs
4
120 sec
8
70% 1RM
105 lbs
4
120 sec

bench press

8 sets

Pec deck butterfly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec

Pec deck butterfly

3×10

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
75% 1RM
115 lbs
3
120 sec
6
75% 1RM
115 lbs
3
120 sec
7
75% 1RM
115 lbs
3
120 sec
8
75% 1RM
115 lbs
3
120 sec
9
75% 1RM
115 lbs
3
120 sec

deadlift

9 sets

Workout 6

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
75% 1RM
115 lbs
3
120 sec
6
75% 1RM
115 lbs
3
120 sec
7
75% 1RM
115 lbs
3
120 sec
8
75% 1RM
115 lbs
3
120 sec
9
75% 1RM
115 lbs
3
120 sec
10
75% 1RM
115 lbs
3
120 sec

squat

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
70% 1RM
105 lbs
4
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
75% 1RM
115 lbs
3
120 sec
6
75% 1RM
115 lbs
3
120 sec
7
80% 1RM
120 lbs
2
120 sec
8
80% 1RM
120 lbs
2
120 sec
9
75% 1RM
115 lbs
4
120 sec
10
70% 1RM
105 lbs
5
120 sec
11
60% 1RM
90 lbs
6
120 sec
12
50% 1RM
75 lbs
7
120 sec

bench press

12 sets

Incline Fly

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
120 sec
2
@RPE7
16 lbs
10
120 sec
3
@RPE7
16 lbs
10
120 sec
4
@RPE7
16 lbs
10
120 sec
5
@RPE7
16 lbs
10
120 sec

Incline Fly

5×10

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
29 lbs
10
120 sec
2
@RPE7
29 lbs
10
120 sec
3
@RPE7
29 lbs
10
120 sec
4
@RPE7
29 lbs
10
120 sec
5
@RPE7
29 lbs
10
120 sec

tricep pushdown

5×10

squat

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
3
120 sec
2
65% 1RM
100 lbs
3
120 sec
3
75% 1RM
115 lbs
2
120 sec
4
75% 1RM
115 lbs
2
120 sec
5
75% 1RM
115 lbs
2
120 sec
6
75% 1RM
115 lbs
2
120 sec

squat

6 sets

Workout 7

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
60% 1RM
90 lbs
4
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
70% 1RM
105 lbs
3
120 sec
6
80% 1RM
120 lbs
3
120 sec
7
80% 1RM
120 lbs
3
120 sec
8
80% 1RM
120 lbs
3
120 sec
9
80% 1RM
120 lbs
3
120 sec
10
80% 1RM
120 lbs
3
120 sec

squat

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
3
120 sec
6
80% 1RM
120 lbs
3
120 sec
7
80% 1RM
120 lbs
3
120 sec
8
80% 1RM
120 lbs
3
120 sec
9
80% 1RM
120 lbs
3
120 sec

bench press

9 sets

push-ups

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec
4
10 +
amrap
120 sec
5
10 +
amrap
120 sec

push-ups

5×10+

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
70% 1RM
105 lbs
5
120 sec
5
70% 1RM
105 lbs
5
120 sec
6
70% 1RM
105 lbs
5
120 sec
7
70% 1RM
105 lbs
5
120 sec

squat

7×5

Workout 8

Deadlift to knee

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
4
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
75% 1RM
115 lbs
4
120 sec
6
75% 1RM
115 lbs
4
120 sec
7
75% 1RM
115 lbs
4
120 sec
8
75% 1RM
115 lbs
4
120 sec

Deadlift to knee

8×4

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
70% 1RM
105 lbs
4
120 sec
4
70% 1RM
105 lbs
4
120 sec
5
75% 1RM
115 lbs
3
120 sec
6
75% 1RM
115 lbs
3
120 sec
7
80% 1RM
120 lbs
2
120 sec
8
80% 1RM
120 lbs
2
120 sec
9
75% 1RM
115 lbs
3
120 sec
10
75% 1RM
115 lbs
3
120 sec
11
70% 1RM
105 lbs
4
120 sec
12
65% 1RM
100 lbs
5
120 sec
13
60% 1RM
90 lbs
6
120 sec
14
55% 1RM
85 lbs
7
120 sec
15
50% 1RM
75 lbs
8
120 sec

bench press

15 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
@RPE7
16 lbs
10
120 sec
2
@RPE7
16 lbs
10
120 sec
3
@RPE7
16 lbs
10
120 sec
4
@RPE7
16 lbs
10
120 sec
5
@RPE7
16 lbs
10
120 sec

bench press

5×10

block deadlift

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
90 lbs
5
120 sec
2
70% 1RM
105 lbs
5
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
80% 1RM
120 lbs
4
120 sec
5
80% 1RM
120 lbs
4
120 sec
6
80% 1RM
120 lbs
4
120 sec
7
80% 1RM
120 lbs
4
120 sec

block deadlift

7 sets

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
120 sec
2
10 +
amrap
120 sec
3
10 +
amrap
120 sec

hanging leg raises

3×10+

Workout 9

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
2
120 sec
6
80% 1RM
120 lbs
2
120 sec
7
80% 1RM
120 lbs
2
120 sec
8
80% 1RM
120 lbs
2
120 sec
9
80% 1RM
120 lbs
2
120 sec

bench press

9 sets

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
5
120 sec
3
70% 1RM
105 lbs
5
120 sec
4
70% 1RM
105 lbs
5
120 sec
5
75% 1RM
115 lbs
4
120 sec
6
75% 1RM
115 lbs
4
120 sec
7
75% 1RM
115 lbs
4
120 sec
8
75% 1RM
115 lbs
4
120 sec
9
75% 1RM
115 lbs
4
120 sec

squat

9 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
6
120 sec
2
60% 1RM
90 lbs
6
120 sec
3
60% 1RM
90 lbs
6
120 sec
4
65% 1RM
100 lbs
6
120 sec
5
65% 1RM
100 lbs
6
120 sec
6
65% 1RM
100 lbs
6
120 sec
7
65% 1RM
100 lbs
6
120 sec

bench press

7×6

Workout 10

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
3
120 sec
6
80% 1RM
120 lbs
3
120 sec
7
85% 1RM
130 lbs
2
120 sec
8
85% 1RM
130 lbs
2
120 sec
9
85% 1RM
130 lbs
2
120 sec

squat

9 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
3
120 sec
6
80% 1RM
120 lbs
3
120 sec
7
80% 1RM
120 lbs
3
120 sec
8
80% 1RM
120 lbs
3
120 sec
9
80% 1RM
120 lbs
3
120 sec

bench press

9 sets

Dip (Tricep)

Set
Reps
Rest time
1
8
120 sec
2
8
120 sec
3
8
120 sec
4
8
120 sec
5
8
120 sec

Dip (Tricep)

5×8

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
120 sec
2
60% 1RM
90 lbs
4
120 sec
3
70% 1RM
105 lbs
3
120 sec
4
70% 1RM
105 lbs
3
120 sec
5
80% 1RM
120 lbs
2
120 sec
6
80% 1RM
120 lbs
2
120 sec
7
80% 1RM
120 lbs
2
120 sec
8
80% 1RM
120 lbs
2
120 sec

squat

8 sets

Workout 11

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
0 sec
2
60% 1RM
90 lbs
4
0 sec
3
70% 1RM
105 lbs
3
0 sec
4
70% 1RM
105 lbs
3
100 sec
5
80% 1RM
120 lbs
3
100 sec
6
80% 1RM
120 lbs
3
100 sec
7
85% 1RM
130 lbs
2
100 sec
8
85% 1RM
130 lbs
2
100 sec
9
85% 1RM
130 lbs
2
100 sec

bench press

9 sets

deadlift

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
4
0 sec
2
60% 1RM
90 lbs
4
0 sec
3
70% 1RM
105 lbs
3
0 sec
4
70% 1RM
105 lbs
3
100 sec
5
80% 1RM
120 lbs
3
100 sec
6
80% 1RM
120 lbs
3
100 sec
7
85% 1RM
130 lbs
2
100 sec
8
85% 1RM
130 lbs
2
100 sec
9
85% 1RM
130 lbs
2
100 sec

deadlift

9 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
5
0 sec
2
65% 1RM
100 lbs
5
100 sec
3
75% 1RM
115 lbs
4
100 sec
4
75% 1RM
115 lbs
4
100 sec
5
75% 1RM
115 lbs
4
100 sec
6
75% 1RM
115 lbs
4
100 sec

bench press

6 sets

Workout 12

squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
0 sec
2
60% 1RM
90 lbs
4
0 sec
3
70% 1RM
105 lbs
3
0 sec
4
70% 1RM
105 lbs
3
100 sec
5
80% 1RM
120 lbs
3
100 sec
6
80% 1RM
120 lbs
3
100 sec
7
80% 1RM
120 lbs
3
100 sec
8
80% 1RM
120 lbs
3
100 sec
9
80% 1RM
120 lbs
3
100 sec
10
80% 1RM
120 lbs
3
100 sec

squat

10 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
5
0 sec
2
60% 1RM
90 lbs
5
100 sec
3
70% 1RM
105 lbs
5
100 sec
4
70% 1RM
105 lbs
5
100 sec
5
70% 1RM
105 lbs
5
100 sec
6
70% 1RM
105 lbs
5
100 sec
7
70% 1RM
105 lbs
5
100 sec

bench press

7×5

Dip (Tricep)

Set
Reps
Rest time
1
8
100 sec
2
8
100 sec
3
8
100 sec
4
8
100 sec
5
8
100 sec

Dip (Tricep)

5×8

hanging leg raises

Set
Reps
Rest time
1
10 +
amrap
100 sec
2
10 +
amrap
100 sec
3
10 +
amrap
100 sec

hanging leg raises

3×10+