Build the Perfect Body with All-New P.O.P (Power of Proportions) Training

With the right supplementation and dedication, P.O.P. Training works. Put an end to mediocre results and try P.O.P. Training today… you won't regret it!

By Justin Haberman, Team MuscleTech^®

Remember to consult your doctor before starting any diet and exercise plan.

Part 4: Sample P.O.P Training Programs and Finishing Touches

Sure, your current training program is probably very effective, but for the body you want, P.O.P. Training may be for you. The biggest flaw of ordinary training programs is that they're designed to stimulate all muscle groups in one unified fashion. The human body is made up of multiple muscle fibers that require extremely different stimulation for maximum muscle size. Because of this, a combination of higher, lower and max reps is vital to stimulate all type I and type II muscle fibers. The key to long term progress is variation.

The objective is to stimulate muscle fibers and then let them recover again as much as possible. This allows for maximum recovery and optimal gains. A good way to support the recovery process is through supplementation. Scientifically advanced pre- and/or post-workout supplements can help inhibit catabolism and promote muscle growth.

Sample P.O.P. Training Program

Workout #1	Exercise	Sets & Reps*
Chest	Incline barbell press	1x10, 1x6, 1x6 reps
	Incline dumbell flyes	1x15, 1x12, 1x10 reps
	Flat dumbell press	1x10, 1x6, 1x6 reps
	Cable crossovers	1x15, 1x12, 1x10 reps
Workout #2	Exercise	Sets & Reps*
Back	Single-arm dumbell rows	1x10, 1x8, 1x6 reps
	Lat pulldowns	1x10, 1x8, 1x6 reps
	Bent-over barbell rows	1x15, 1x12, 1x10 reps
	Hyper extensions	1x20, 1x20, 1x20 reps
Workout #3	Exercise	Sets & Reps*
Legs	Front squats	1x10, 1x8, 1x6 reps
	Leg press	1x10, 1x8, 1x6 reps
	Leg extensions	1x15, 1x12, 1x10 reps
	Leg curls	1x20, 1x20, 1x20 reps
	Calf raises	1x20, 1x20, 1x20 reps
Workout #4	Exercise	Sets & Reps*
Arms	Tricep pressdowns	1x15, 1x12, 1x10 reps
	Skull crushers	1x15, 1x12, 1x10 reps
	Close-grip bench press	1x15, 1x12, 1x10 reps
	Barbell bicep curls	1x10, 1x8, 1x6 reps
	Preacher curls	1x15, 1x12, 1x10 reps
Workout #5	Exercise	Sets & Reps*
Shoulders	Lateral dumbell raises	1x15, 1x12, 1x10 reps
	Rear delt raises	1x15, 1x12, 1x10 reps
	Military press	1x8, 1x6, 1x6 reps
	Upright barbell row	1x10, 1x8, 1x8 reps

* Does not include one light warm-up set. Weight lifted should continue to increase throughout all sets.

>  Download the Sample P.O.P. Training Program

 

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