13 September 2024

The Power-Five Protocol: Pack on 10 lbs of Muscle in 30 Days

Megan

The Power-Five Protocol: Transform Your Dad Bod into a Greek God Bod in 30 Days

Alright, aspiring Hercules, it’s time to trade in that dad bod for a physique worthy of Mount Olympus. Welcome to the Power-Five Protocol, a no-nonsense, muscle-forging system designed to transform you from mortal to muscle-bound deity in just 30 days. Strap in—things are about to get heavy.

The Philosophy

This program is built on three pillars:

  • Compound movements: Big lifts that hit multiple muscles at once.

  • Progressive overload: Add weight consistently to force growth.

  • Sufficient recovery: Train hard, but rest harder.

Think of it as summoning the power of the Pentagon—except instead of defense strategies, you’re building slabs of muscle.

The Workout Structure

  • 3 workouts per week

  • 5 exercises per workout

  • 5 sets of 5 reps each

See the theme? Five is the magic number. Simple, brutal, effective.

The Workout Plan

Workout A

  • Barbell Back Squat

  • Bench Press

  • Bent-Over Rows

  • Overhead Press

  • Deadlift

Workout B

  • Front Squat

  • Incline Bench Press

  • Pull-Ups (or Lat Pulldowns)

  • Dips (or Close-Grip Bench Press)

  • Romanian Deadlift

Alternate between A and B. That’s it. No fluff, just pure strength-building savagery.

The Execution

  • Start with a weight you can handle for 5x5 with perfect form.

  • Add 5 lbs to each exercise every session.

  • If you fail, stick to that weight until you conquer it.

  • Rest 2–3 minutes between sets.

The Schedule

  • Monday: Workout A

  • Wednesday: Workout B

  • Friday: Workout A

  • Weekend: Rest, recover, and eat like Zeus himself

Next week, start with Workout B on Monday. Rinse and repeat.

The Nutrition

Muscle requires fuel. Here’s the formula:

  • Calories: Bodyweight (lbs) × 18

  • Protein: 1g per lb of bodyweight

  • Carbs: 2g per lb of bodyweight

  • Fats: Fill the rest of your calories

Example (180 lbs):

  • Calories: 3,240

  • Protein: 180g

  • Carbs: 360g

  • Fats: ~108g

Eat like you’re prepping for hibernation—but with discipline.

The Supplements

  • Whey Protein: Because you can’t always stomach another chicken breast

  • Creatine (5g daily): Miracle-gro for muscles

  • Pre-workout (optional): For days when motivation is lower than your standards on Tinder at 2 AM

The Recovery

  • Sleep: 8–9 hours. Growth happens in bed (and not just that way).

  • Rest days: Actually rest. Call of Duty marathons don’t count.

  • Stretching: 10–15 minutes after workouts. Don’t walk like a malfunctioning robot.

The Mindset

This won’t be easy. Some days, your muscles will hate you, your bed will seduce you, and pizza will whisper your name. Push through. Remember why you started. Visualize the Greek god you’re becoming.

If motivation is low, just do one set. Chances are, you’ll finish the workout. If not, hey—that’s still one set more than yesterday.

The Warning

Check with a doctor before starting. Pain ≠ progress. Stop if something feels wrong—we’re building muscle, not a medical file.

Final Word

In 30 days, you could be 10 pounds more awesome—or exactly the same, just 30 days older. The choice is yours.

Now go forth and conquer, you soon-to-be muscle-bound warriors. May your gains be plentiful and your protein shakes actually taste good.