CORY GREGORY

POWER TRAINER
6 WEEK WORKOUT PROGRAM

PG 1

CORY GREGORY

POWER TRAINER
When it comes down to it, everyone wants to be strong. Thats why you spend
hour after hour, week after week, month after month, and year after year
grinding away in the weight room. But are you as strong as you want to be?
If the answer is no and if youre serious about improving, it should be then
were going to show you how to get even stronger over the next six weeks.

MY NAME IS CORY GREGORY AND I AM THE MUSCLEPHARM CO-FOUNDER.

I developed this trainer using my experience competing in powerlifting for
more than 15 years. I did my first competition when I was 17 then and Ive
learned under the tutelage of Louie Simmons and many other famed lifters
from the legendary Westside Barbell.
Owning a hardcore gym for more than a decade, Ive seen it all. Ive been
in the trenches, grinded through weights and struggled through my own
plateaus. Through that, Ive been through it all, training with some of the best
and strongest lifters in the world. Sure, Ive been on the cover of different
magazines and stepped on several different bodybuilding stages, but my
biggest passion is greater than all of that. Like you, I just want to be strong.
So who exactly is this program for? Well, the simple answer is everyone. It
can be for the person looking to increase their strength in the three core lifts
(bench, squat and deadlift) in a relatively short amount of time. It can be for
someone who has plateaued in any or all of the three lifts. Also, this program
can be for any lifter looking to create a foundation of strength or possibly
wants to compete in powerlifting. Essentially, this is for anyone looking to get
strong and take their bench, squat and deadlift to new levels.
Muscle was built from these core lifts since the first barbell was lifted and
this program is rooted in those three lifts. So even if you just want to be the
strongest guy in the gym, this is going to show you how. Plain and simple,
youre going to get stronger, learn new techniques to apply to your future
lifting repertoire and break out of any current plateaus. If youre a beginner,
this is the perfect plan to set up your baseline for strength, giving you the
ideal starting point to ensure a lifetime of strength gains. If youre already
deep in the trenches and have stepped into the powerlifting world, this is
your chance to learn something new, apply it and take your competitive
game to new levels. But above all else, this is about strength.
You can expect improvements big ones if youre truly on board and
noticeable results in all three lifts. To do that, youll have to get to work. Youll
also have to eat properly, utilize the supplements we have listed and get
adequate rest. When you put it all together, its an impressive combination
that has you on the perfect path to enjoy some immense strength gains.
Weve removed all the guesswork. All you have to do is jump on board and
enjoy the ride.
Are you ready? Its time to get strong.
MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical
condition and be able to participate in the exercise. By following this plan, you understand that when participating in any exercise or exercise
program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you understand and agree that you do so at
your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 1

CORY GREGORY

POWER TRAINER
TRAINING
For this six-week program, we will be training four days per week, using a two
days on/one day off, two days on/two days off split. Each of the three main
lifts will get their own day and well finish each week with some overhead and
arm work to balance everything out. If you dont think four days is enough,
dont fret because these six weeks will wear you out. Your intensity needs
to be through the roof and you need to push yourself- especially on the
squat, deadlift and bench- like you never have before. Building your 1-rep max
and getting stronger means not being afraid to attack the weights and be
aggressive. Get after it, push yourself and get stronger. Here is a look at each
at the overview of each of the four days:
DAY 1: MONDAY
DEADLIFT
The focus here is obviously improving your deadlift with posterior chain work
and additional back work added in. To improve your deadlift, we will utilize the
conjugate system, which is a matter of rotating special exercises each week
so your nervous system cant adapt. This allows you to see significant strength
gains, which is what were after here. With the conjugate system, we will rotate
regular deadlifts with deficit deadlifts, which can be performed in almost any
gym by standing on one or two 45-pound weight plates.
The reason for using deficit deadlifts in this program is to create more leg
drive and better bar speed. This is a great way to utilize the conjugate system
without the need for specialized equipment. With that in mind, we will work up
to a 1-rep max each week, which is the Westside Barbell component. Challenge
yourself in that regard and youll see some impressive gains. As for the rest of
the day, your second exercise will always be a rowing motion, and a superset,
picking two of the three row options. One of the rows will be done with low
reps, while
the second part of the superset includes high reps to really give your back a
massive pump.
The third exercise will be a rear delt exercise. A lot of people have problems
with an imbalance when it comes to their front and rear delts, and this work
will help combat that. To finish up Mondays, well use a posterior chain exercise
and superset that with ab wheels to strengthen the core, which is a huge
component to building the deadlift.
DAY 2: TUESDAY
BENCH PRESS
The core lift here will be your bench press and chest, adding emphasis on your
shoulders and triceps. The bench work will consist of pyramid bench pressing,
meaning youll go down in reps and up in weight with each set. But theres a
twist in this program, one that will send your bench soaring. We will be doing
our benching with our legs up, crossed and at a 90-degree angle. This one is
going to challenge you. This essentially takes your arch and anchors away,
which highly activates your chest, shoulders, upper back, triceps and core
strength. Do not bounce the bar off your chest. This will force you to use your
strength to return to the raised position, a major key in moving your bench in
the right direction. Try to unrack the bar yourself and then get a spot so you
PG 2

CORY GREGORY

POWER TRAINER
can take each workout to the limit. Use a medium to wide-grip and attack the
reps listed each week. It may take a week to get adjusted, but your bench will
thank you at the end of the six weeks.
The second exercise will include a superset of dumbbell incline presses with
the Arnold dumbbell incline press. The rep scheme changes after three weeks
and this serves as a great assistance movement. Then we will superset the
chest fly, which sends a ton of blood to the chest, and the side lying lateral
raise, which again adds stability in the delts. The finisher is a tricep tri-set with
straight bar pushdown, dumbbell skullcrushers and bodyweight skullcrushers
to blow up your triceps. That body part is a huge key in building a big bench and
we pay extra attention to them in this program.
DAY 3: THURSDAY
SQUAT
The core lift on this day will be squat and legs, and it will be unique because
well be doing several different types of squats with additional posterior chain
and volume leg work.
To keep things fresh and keep your legs growing, we will split between a wide
powerlifting stance and a narrower Olympic-style squat where the bar sits
higher on your back and you sink each rep. That variety will ensure every part of
your legs, glutes and posterior chain gets ample work over the next six weeks,
allowing you to build up weak areas, improve your strengths and set a huge PR.
The second exercise is a favorite of mine: high-volume walking lunges. For all
six weeks, we will be doing timed lunges and this will test you in every way. To
really torch your legs, I suggest adding a weighted vest over the final three
weeks. It may be brutal, but your squat and deadlift will benefit. Well finish
this day with a tri-set to hammer your hamstrings and posterior chain, really
building a solid base for a huge squat.
DAY 4: FRIDAY
SHOULDERS/ARMS
This day will be a combination of shoulders and arms to polish off the week.
Some sort of pressing motion rotating between the Arnold Press, Behind
the Neck Push Press and Seated Dumbbell Military Press will be the primary
exercise. Bigger and stronger shoulders means a stronger bench and
improving this can be an easy solution to jump-start your bench press. From
there, were going to get after arms, shoulders and traps, throwing some heavy
mass arm movements, high reps, tri-sets, supersets and stripping methods to
leave you feeling huge for the weekend.
The layout and methods for this program are proven to build strength and
setting PRs. Its up to you how hard you want to work to get them.

PG 3

CORY GREGORY

POWER TRAINER
DIET AND SUPPLEMENTATION
To grow and get stronger youre going to need to eat a good amount. That
doesnt mean that every meal turns into a Thanksgiving feast though. We want
to get big and get strong, not become a VIP customer at every buffet.
This nutrition plan gives you an outline and a framework to work with, setting
you up to make some major progression. The supplement stack weve created
is unique to this program and is critical for seeing results, but your whole food
consumption will also be extremely important.
We will be taking in a lot of protein, along with healthy carbohydrates and fat
to prime your muscles for growth. It will also be a primer to help your body
recover, which is vitally important to improving your strength levels. You can
lift as much as you want, but if your diet and supplementation is not in order,
youre doing your body a huge disservice. What weve set up for you is a great
guideline to keep your strength gains coming week after week. You can adjust
as needed, but following this puts you on a great path to succeed.
As far as the supplementation, the emphasis is again on recovery and muscle
growth. This stack will include the new Arnold Series Iron Test, MusclePharm
Assault and BCAA 3:1:2 Powder and Arnold Series Iron Mass. This is an
impressive stack and is another great piece of the puzzle. The new Arnold Iron
Test will send your strength soaring, while the MP Assault is a premier preworkout product, allowing you to push through workouts better than ever. The
BCAA 3:1:2 powder promotes growth, recovery and repair, while the Iron Mass
does more of the same, delivering quality fats, carbs and protein to ensure the
only gains youre making are of the lean mass variety.

PG 4

CORY GREGORY

POWER TRAINER
DIET AND SUPPLEMENTATION
UPON WAKING
Arnold Series Iron Test
2 Pills

MEAL 1/BREAKFAST
3-4 whole eggs
-cup to -cup oats
1 cup of fruit

MEAL 2/SNACK
1 serving (2 scoops)
Arnold Series Iron Mass

MEAL 3/LUNCH
8-12 oz. Protein
1 cup carbohydrates

PRE-WORKOUT
MusclePharm Assault

POST-WORKOUT
MP BCAA 3:1:2 Powder
Followed by 1 serving Iron Mass
(On off days, use 1-2 scoops
Arnold Iron Mass as a snack)

MEAL 4/DINNER
8-12 oz. Protein
1 cup carbohydrates
2 cups vegetables

MEAL 5/BEFORE BED

1/2 cup almonds
1 cup strawberries (or other berry)
Optional: 1 scoop (1/2-serving)
Arnold Iron Mass
MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 5

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK ONE
WORKOUT

REPS RANGES

CONVENTIONAL DEADLIFT
SUPERSET (PICK TWO)
1 Arm Dumbbell Rows
T-Bar Rows
Seated Rows
REAR DELT FLYES
SUPERSET
GHD or Leg Curls
Ab Wheels
PYRAMID FLAT BARBELL
BENCH PRESS
INCLINE DUMBBELL PRESS
SUPERSET
Dumbbell Chest Flyes
Side Lying Laterals
TRI-SET
Straight Bar Pushdown
Dumbbell Skullcrushers
Bodyweight Skulls
SQUATS

5, 3, 3, 1, 1, 1, 1

HIGH VOLUME WALKING LUNGES

TRI-SET
Leg Curls
GHD or Low Back Ext
Ab Wheels
ARNOLD PRESS
SUPERSET
Close Grip Bench Press
Cheat Curls
TRI-SET
Machine Upright Rows
2-Arm Overhead Dumbbell Press
1-Arm Preacher Curls
BARBELL SHRUGS

Nonstop for 5 minutes

sets

NOTES

Up to 1-rep max
5 sets

12
12
12
12

6 sets
4 sets

5-12
10-25
15, 8, 8, 6, 6, 4, 4, 2

Feet up

10, 8, 6
5 sets
20
20
4 sets
20
20
8/10
12 rep max

Squats: Bodybuilding
style, Work up to 6-8
sets total until you
reach a max of 12 reps
5 sets

12
8 or 15
20
12, 10, 8, 6, 4
5 sets
12
12
5 sets
12
12
12
5, 10, 15, 20-30

Stripping Method,
Nonstop, for example:
(405)(315)(225)(135)

MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 6

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK TWO
WORKOUT

REPS RANGES

CONVENTIONAL DEFICIT DEADLIFT

SUPERSET (PICK TWO)
1 Arm Dumbbell Rows
T-Bar Rows
Seated Rows
REAR DELT FLYES
SUPERSET
GHD or Leg Curls
Ab Wheels
PYRAMID FLAT BARBELL
BENCH PRESS
ARNOLD INCLINE PRESS
SUPERSET
Dumbbell Chest Flyes
Side Lying Laterals
TRI-SET
Straight Bar Pushdown
Dumbbell Skullcrushers
Bodyweight Skulls
POWERLIFTING WIDE STANCE
HIGH VOLUME WALKING LUNGES
TRI-SET
Leg Curls
GHD or Low Back Ext
Ab Wheels
BEHIND THE NECK PUSH-PRESS
SUPERSET
Close Grip Bench Press
Cheat Curls
TRI-SET
Machine Upright Rows
2-Arm Overhead Dumbbell Press
1-Arm Preacher Curls
BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Stand on one 45lb plate

5 sets

8
8
8
8

6 sets
4 sets

5-12
10-25
15, 5, 5, 5, 5, 3, 3, 3

Feet up

10, 8, 6
5 sets
12
12
4 sets
12
12
12
10, 5, 5, 5, 3, 3, 3
8 minutes

Work up to a 3-Rep max

5 sets

12
8 or 15
20
15, 5, 5, 5, 3, 3, 3
5 sets
12
12
5 sets
12
12
12
5, 10, 15, 20-30

Stripping Method
Nonstop, for example:
(405)(315)(225)(135)

MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 7

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK THREE
WORKOUT

REPS RANGES

DEFICIT CONVENTIONAL
DEADLIFTS
SUPERSET (PICK TWO)
1 Arm Dumbbell Rows
T-Bar Rows
Seated Rows
REAR DELT FLYES
SUPERSET
GHD or Leg Curls
Ab Wheels
PYRAMID FLAT BARBELL
BENCH PRESS
INCLINE DUMBBELL PRESS
SUPERSET
Dumbbell Chest Flyes
Side Lying Laterals
TRI-SET
Straight Bar Pushdown
Dumbbell Skullcrushers
Bodyweight Skulls
BODYBUILDING CLOSE STANCE
HIGH VOLUME WALKING LUNGES
TRI-SET
Leg Curls
GHD or Low Back Ext
Ab Wheels
SEATED MILITARY DUMBBELL
PRESS
SUPERSET
Close-Grip Bench Press
Cheat Curls
TRI-SET
Machine Upright Rows
2-Arm Overhead Dumbbell Press
1-Arm Preacher Curls
BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Conventional, stand
on two 45lb plates
5 sets

15
15
15
15

6 sets
4 sets

5-12
10-25
15, 5, 5, 5, 5, 3, 3, 3

Feet up

10, 8, 6
5 sets
8
8
4 sets
8
8
8
10, 8, 8, 8, 8, 8, 8
Nonstop for 10 mins

Work up to a 8-rep max

5 sets

12
8 or 15
20
8

6 sets
5 sets

20
20
5 sets
20
20
20
5, 10, 15, 20-30

Stripping Method,
nonstop, for example:
(405)(315)(225)(135)

MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 8

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK FOUR
WORKOUT

REPS RANGES

SUMO DEADLIFT
SUPERSET (PICK TWO)
1 Arm Dumbbell Rows
T-Bar Rows
Seated Rows
REAR DELT FLYES
SUPERSET
GHD or Leg Curls
Ab Wheels
PYRAMID FLAT BARBELL
BENCH PRESS
ARNOLD INCLINE PRESS
SUPERSET
Dumbbell Chest Flyes
Side Lying Laterals
TRI-SET
Straight Bar Pushdown
Dumbbell Skullcrushers
Bodyweight Skulls
POWERLIFTING WIDE STANCE
HIGH VOLUME WALKING LUNGES
TRI-SET
Leg Curls
GHD or Low Back Ext
Ab Wheels
ARNOLD PRESS
SUPERSET
Close Grip Bench Press
Cheat Curls
TRI-SET
Machine Upright Rows
2-Arm Overhead Dumbbell Press
1-Arm Preacher Curls
BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Off the floor

5 sets

6
6
6
6

6 sets
4 sets

5-12
10-25
15, 12, 10, 8, 5, 3
5

Feet up
5 sets
5 sets

20
20
4 sets
20
20
20
10, 5, 5, 5, 5, 5, 5
Nonstop for 10 mins

Work up to a 5-rep max

Add Weight Vest
5 sets

12
8 or 15
20
15, 8, 8, 8, 8, 8
5 sets
8
8
5 sets
8
8
8
5, 10, 15, 20-30

Stripping Method,
nonstop, for example:
(405)(315)(225)(135)

MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 9

CORY GREGORY

POWER TRAINER

FRIDAY

THUR

TUE

MON

WEEK FIVE
WORKOUT

REPS RANGES

DEFICIT SUMO DEADLIFT

SUPERSET (PICK TWO)
1 Arm Dumbbell Rows
T-Bar Rows
Seated Rows
REAR DELT FLYES
SUPERSET
GHD or Leg Curls
Ab Wheels
PYRAMID FLAT BARBELL
BENCH PRESS
INCLINE DUMBBELL PRESS
SUPERSET
Dumbbell Chest Flyes
Side Lying Laterals
TRI-SET
Straight Bar Pushdown
Dumbbell Skullcrushers
Bodyweight Skulls
BODYBUILDING CLOSE STANCE
HIGH VOLUME WALKING LUNGES
TRI-SET
Leg Curls
GHD or Low Back Ext
Ab Wheels
BEHIND THE NECK PUSH-PRESS
SUPERSET
Close Grip Bench Press
Cheat Curls
TRI-SET
Machine Upright Rows
2-Arm Overhead Dumbbell Press
1-Arm Preacher Curls
BARBELL SHRUGS

5, 3, 3, 1, 1, 1, 1

sets

NOTES

Stand on one 45lb plate

5 sets

20
20
20
20

6 sets
4 sets

20
20
15, 5, 5, 5, 3, 3, 3
5

Feet up
5 sets
5 sets

8
8
4 sets
8
8
8
10, 3, 3, 3, 3, 3, 3,
Nonstop for 10 mins

Work-up to a 3-max rep

Add weight vest
5 sets

12
8 or 15
20
15, 5, 5, 5, 3, 3, 1
5 sets
5
5
5 sets
5
5
5
5, 10, 15, 20-30

Stripping Method,
nonstop, for example:
(405)(315)(225)(135)

MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 10

CORY GREGORY

POWER TRAINER
WEEK SIX
WORKOUT

REPS RANGES

sets

FRIDAY

THUR

TUE

MON

SUMO OR CONVENTIONAL DEADLIFT

SUPERSET (PICK TWO)
1 Arm Dumbbell Rows
T-Bar Rows
Seated Rows
REAR DELT FLYES
SUPERSET
GHD or Leg Curls
Ab Wheels
PYRAMID FLAT BARBELL
BENCH PRESS
ARNOLD INCLINE PRESS
SUPERSET
Dumbbell Chest Flyes
Side Lying Laterals
TRI-SET
Straight Bar Pushdown
Dumbbell Skullcrushers
Bodyweight Skulls
BODYBUILDING CLOSE STANCE OR
POWERLIFTING WIDE STANCE
HIGH VOLUME WALKING LUNGES
TRI-SET
Leg Curls
GHD or Low Back Ext
Ab Wheels
SEATED MILITARY DUMBBELL
PRESS
SUPERSET
Close Grip Bench Press
Cheat Curls
TRI-SET
Machine Upright Rows
2-Arm Overhead Dumbbell Press
1-Arm Preacher Curls
BARBELL SHRUGS

NOTES

Work up to a new
1-rep max
5 sets
8
8
8
8

6 sets
4 sets

8
8
15, 8, 6, 4, 2, 1
5

Put feet on ground and

work up to new 1-rep max
5 Sets
5 sets

20
20
4 sets
20
20
20
10, 3, 1, 1, 1, 1, 1, 1, 1, 1

Pick which stance you

are strongest at, Work
up to a 1-rep max
Add Weighted Vest

Nonstop for 10 mins

5 sets
12
8 or 15
20
8, 8, 8, 8, 8, 8
5 sets
15
15
5 sets
15
15
15
5, 10, 15, 20-30

Stripping Method,
nonstop, for example:
(405)(315)(225)(135)

MusclePharm recommends that you consult with your physician before beginning any exercise program. Participants should be in good physical condition and be able to participate in the exercise.
By following this plan, you understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you
understand and agree that you do so at your own risk. You understand and agree that you are voluntarily participating in these activities and you assume any and all risk of injury to yourself.

PG 11

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