Power Rack Training Exercises

My son and I will be doing your basic 3 day a week compound lift program. We'll be doing it RPT style, with rep ranges between 6 - 15 (my son at the higher end). At 14 I don't want him working too heavy.

Every workout will start with a 5-minute warm-up, elliptical, jumping rope, jumping jacks, air squats, push ups, etc.... Our routine will look like this, 3 sets per exercise. Alternating means exercise the first exercise one week, the other exercise the next:

Monday

• Dead lifts
• Chins (weighted for me)
• 1-arm Dumbbell Rows (1-2 sets)

Wednesday

• Bench Press
• Pushups or Behind the Back Dips (alternating)
• Close grip bench (1 set)

Friday

• Squats
• Standing Clean to Press
• Front pull or dumbbell side pull (1 set)

Every workout will finish with stretching and a planks (as long as we can hold).

Edit 17 Feb 2014:

We've been using the rack for over a year now and have had good results. My son recently competed in a local power lifting meet, 148 pound weight class (he actually weighed 142, up from 102 when we started lifting, so 40 pounds in a year). His results:

• 200 Squat
• 140 Bench
• 290 Dead

Great progress for a year!

We've changed our workout to 4 days a week:

Monday

• Bench Press, warm-up then 3 sets of 6-8
• Dumbbell Press, 3 sets of 15
• Close Grip Bench Press, 3 sets of 12-15
• Lateral Raise, 3 sets of 15

Tuesday

• Dead Lift, warm-up then 3 sets of 6-10
• Pull-ups, 3 sets of max reps
• Good mornings, 3 sets of 10
• Bar curl, 2 sets of 12

Thursday

• Military Press, 3 sets of 10 - 15
• Dumbbell Flyes, 3 sets of 10 - 15
• Front Pull or Dumbbell Side Pull, 3 sets of 10 - 15
• Behind the Back Dips, 3 sets of max reps

Friday

• Squats, 3 sets of 6 - 10
• Pull-ups  3 sets of max reps
• Dumbbell Row, 3 sets of 10 - 15
• Dumbbell Concentration Curl, 2 sets of 10 - 15

The primary exercise (bench press, dead lift, military press, squat) is done heavier for fewer reps (usually 6 - 10) and then the accessory work is done light with more reps. So we're combining strength and hypertrophy (size) exercises in the same workout.