Polish Power Training is a newly designed workout routine based off basic principles of popular GVT(German Volume training).

What is Polish Power Training?

PPT workouts consists of the following:

1) Compound excercises are done for 10 sets, isolation for 4 sets.

2) All compound excercises done before any isolation excercises.

3) Do a weight you can handle initially, for a 15 rep max.

4) Rest is 30-60 seconds between sets.

5) Each muscle can be excercised 1 or 2 times a week, depending on recovery abilities.

Polish Power Training Sample Workout:

Depending on your recovery you will do a 3 day or a 6 day split.

The 3 day split will be: Chest/Shoulder/triceps, Back/Traps Biceps, Legs. You would do it on Monday, Wednesday, Friday(or whatever 3 days you can arrange it).

The 6 day split would be the 3 day split done twice. For example, you would space out the workouts:

Monday - chest day
Tuesday - back
Wedensday - legs
Thursday - chest
Friday - back
Saturday - legs
Sunday - rest

An example of how you could set up each workout day:

Chest/Shoulder/Tricep day

Bench Press 10 sets of 10
Shoulder press 10 sets of 10
Flyes 4 sets of 10
Later raises 4 sets of 10
Tricep pushdowns 4 sets of 10

Back/Traps/Biceps day

Barbell Rows 10 sets of 10
Lat pulldowns 4 sets of 10
Shrugs 4 sets of 10
Barbell curls 4 sets of 10

Leg day

Squats 10 sets of 10
Stiff leg deadlifts 10 sets of 10
Leg extensions 4 sets of 10
Leg Curls 4 sets of 10
Seated calf raises 4 sets of 10