Power Tower Workout Routine

If you decide to use the power tower in your training this post will be useful to you. Perhaps you have already bought this equipment or just plan. In any case, these 10 exercises will allow you to build the perfect power tower workout routine. Even if you are a beginner you will be able to perform all these exercises effectively. And for those who are just starting to train will be some useful tips and tricks.

Each exercise will be shown technique used muscle groups, recommendations on the number of repetitions and approaches. At the end, we’ve compiled all of this information into an infographic. You may find it useful. Let’s begin.

It is not necessary to understand the specified number of repetitions and sets literally. These are indicative figures. In addition, other combinations of exercises are possible.

Workout Routine for Beginners

For beginners, a comprehensive circular workout is more suitable. It involves 5-6 basic exercises that are performed in sequence. After such a circle, you can take a break and repeat all the exercises again. It is recommended to perform 2-3 full circles per workout without significant pauses. Example workout:

Warmup (Executed only at the beginning) 5-7 minute
Pull ups 10-15 reps.
Incline push ups 18-25 reps.
Chin ups 10-15 reps.
Vertical knee raises 25-30 reps.
Triceps dips 10-12 reps.
Single leg Squat 10-12 reps.

If it is difficult to perform all these exercises even once, it is worth reducing the number of repetitions and resting longer between exercises.

Power tower workout in a 4-day split

More experienced athletes can alternate training for different muscle groups. This makes it possible to load them more intensively on training days, but allow them to fully recover afterwards. You can train lagging muscle groups more actively. Let’s look at an example 4-day split:

  • Mon: Shoulders, Chest, Triceps
  • Tue: Back, Biceps, ABS
  • Wed: Off
  • Thu: Chest, Triceps, Legs
  • Fri: Back, Biceps, ABS
  • Sat & Sun: Off

Combinations of exercises may be as follows

Pull ups 3 sets x 12-15 reps.
Incline push ups 2 sets x 20-25 reps.
Triceps dips 3 sets x 15-20 reps.
Chin ups 3 sets x 12-15 reps.
Vertical knee raises 3 sets x 25-30 reps.
Supine Row 2 sets x 25-30 reps.
Pull ups 3 sets x 12-15 reps.
Decline Push Up 2 sets x 18-22 reps.
Triceps dips 2 sets x 15-20 reps.
Single leg Squat 4 sets x 15-20 reps.
Triceps Dip Assisted 3 sets x 20-25 reps.
Chin ups 3 sets x 12-15 reps.
Crunch 2 sets x 25-30 reps.
Supine Row 3 sets x 25-30 reps.
Pull ups 3 sets x 12-15 reps.

10 Power Tower Exercises

The order of the exercises can be changed at your discretion. The number of sets and reps depends on your fitness and capabilities. Power tower functionality may vary. In this case, for the preparation of photos, we focused on Bowflex Bodytower.

1. Warm Up

Do not forget about the warm-up. This is important for an athlete of any level. You can perform light dynamic exercises. Spend about 5 minutes doing this. So you prepare the body and nervous system to load, reduce the likelihood of injury and sprains. At the same time, it is worth warming up the whole body, not only those muscles that you plan to train.

2. Pull UPS

A great comprehensive exercise. It involves large muscle groups. The emphasis of the load depends on the width and type of grip. Therefore, we will consider each option separately. Accordingly, in training, you can combine variations of the exercises or rotate them. For beginners, we offer to perform one of the options exercises.

Pull Up with Outer Grip

Pull UPS
Muscles worked: Shoulders, Latissimus Dorsi

If you use this grip primarily train the lats. The movement should not be accompanied by rocking. Up need to go a little faster and slowly lower the body. The upper part of the shoulder blade should be reduced.

If there is no strength to perform multiple repetitions with correct technique is better to use an assistant or rubber bands.

When performing an important negative phase, exercises. The ascent runs slightly faster, the lower hull needs the most controllable and slow. This will maximize the pump back muscles.

Chin Up

Chin Up
Muscles worked: Biceps, Latissimus dorsi

When pulling back grip most of the load is distributed between the bicep and back muscles. At the same time, if you pull up reaching the lower part of the chest muscles to the crossbar, lats are included in the work and the depth of the back muscles is well worked out. Try different ways to exercise and use the most suitable and comfortable for you.

3. Incline Push Up

Incline Push Up
Muscles worked: Pectorals, Chest

To take the starting position, grasp the handles, hold the body and head straight. Slowly bend your arms at the elbows, go down almost touching the floor with your chest. Exhaling, return to the starting position.

Try to do the exercise slowly and without jerking. Even if you can do fewer repetitions, they will be more useful.

In this case, the handle will serve as racks for push-ups. Your wrists will be more comfortable and it will allow you to more technical exercise. The arm at the elbow should be bent at least 90 degrees. Look forward and keep the chassis directly and perform not less than 3-4 approaches.
When properly executed in motion involved muscles of the chest, triceps and anterior portion of the deltoid.

4. Triceps Dips

Triceps Dip
Muscles worked: Triceps, Pectoralis major

Climb up the parallel bars. Keep the hull straight, don’t fall through. Slowly lower the body without spreading your elbows to an angle of 90 degrees between the forearm and shoulder. Return to the starting position.

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This exercise is quite traumatic. Therefore, before it is necessary to perform a warm-up. No need to stoop too low or sway. This increases the risk of injury. If you are a beginner you can use special equipment or a simple Resistance Band to perform Assisted Dips. It will be easier for you to master the right technique. Also, during the first training, ask your assistant to keep your legs straight.

Try to reduce the amount of rest between approaches. An app on your smartphone is good for this. There are many of them. But I still use an hourglass. And over the years of training I can tell without looking at it that it’s time for me to do one more approach.

However, if you exercise too just use extra weight. The most convenient way is to hang the weight lifting belt and pick up a kettlebell. Others use a chain being hanged them on the neck. Maybe so they look more brutal, but to me, this seems less comfortable.

5. Vertical Knee Raises

Vertical Knee Raise
Muscles worked: Core, Abdominals

Take the starting position. To do this, rest your forearms on parallel bars, the body on the back. In the case of this equipment, you can use Sling straps. It’s convenient and more efficient. There is less strain on your forearms and you can focus on your exercises. Otherwise, the technique of performing the exercise does not change. Let’s continue.

The arms are bent at an angle of about 90 degrees in the elbows. Raise your legs to a 90-degree angle, take a minimal pause and return to the starting position. There are options for performing the exercise. Lifting your leg can be bent at the knee, or lift straight.

For a better study of the muscles of the lower ABS lift the legs above include in the movement of the pelvis. In any case, do not swing, follow the movement under control. In our opinion, this is one of the best exercises for power tower ab workout routine.

Since the goal of many people’s workouts is to sport a belly, we have prepared a separate detailed ABS Workout Guide with power tower

However, if you perform the upgrades you leg for hard use similar variations of the exercises. This can be rotational lifts the legs. Any of the exercises run slowly. Do a few sets.

6. Triceps Dip Assisted

Triceps Dip Assisted
Muscles worked: Triceps, Arms, Chest

Triceps Dip Assisted is a great exercise for training your triceps. For its performance, the bench or other support can be used. In our case, it will be a comfortable hand crank power tower. We recommend setting them at the desired height.

You can set your feet on the floor or bench so that the hull was paralleled to the floor. Try to hold the body with your hands and do not use your legs when lifting the torso. Do this exercise after the main one or in the super series.

7. Supine Row

Supine Row
Muscles worked: Latissimus Dorsi, Posterior Deltoids

Additional loops allow you to perform this exercise. They are not included in the kit all Power Tower.
The technique of the exercise: take the handles with your hands and lean back. The body needs to be held almost vertically at a slight angle. Hands straighten your back and keep your head straight.

Start by bending your arms at the elbow. Put into work the middle back muscles maximally reducing the blade. Take a short pause and return to the starting position. Watch your breath. Make 4-5 sets with the maximum number of repetitions with the correct technique.

8. Single leg Squat

Single leg Squat
Muscles worked: Quadriceps, Glutes

To get progress you need to include in the training exercises for the muscles of the legs. They can be trained and separately, but here is one of the exercises that can be comfortably performed with the power tower.

Become a back to the power tower in a step away from it. Set your first foot on the horizontal bar of the force tower. Keep your head and back straight. Slowly squat on the second leg to an angle of 90 degrees at the knee. With a minimal pause, return to the starting position. Make the planned number of repetitions. Swap the legs and repeat the desired number of repetitions.

It’s a complicated movement. In the beginning, it will be difficult to keep the balance, so it is important to stay level and not look down. More advanced athletes use additional weight.

9. Crunch

Muscles worked: Core, Abs

For a more comfortable performance of this exercise, we recommend using a fitness Mat. Lie down on it and fix the feet. Legs bent at the knee. Hands can be crossed on the chest or put behind the head.

On the way out lift the body keeping the back straight. Return to the starting position. It is important to keep the head exactly, to perform the movement by bending them back and lifting the case. There are different variations of the exercise. You can twist with a turn to the sides. Alternately crosswise the elbow touching the knee. Or, additional weight can be used, which rises when lifting.

10. Decline Push Up

Decline Push Up
Muscles worked: Pectoralis Major, Anterior Deltoids

Kneel with your back to the tower. Place your hands at shoulder width or slightly wider. Place your feet on a foam cushion. Lift your body with your torso straightened at a slight angle to the floor. Lower the body by bending the arms to a right angle at the elbow. Pause briefly at the bottom point. Lift your body until your arms are straight.

Many may argue that not all tower power models are that functional. You can use the power tower and existing furniture. When performing Decline Push Up, use a chair or a chair. It is important to understand the essence of the exercises and their purpose. Next, apply resourcefulness.

Infographics For Download

Don’t have time to read this post? You can download the Manual with this exercises and use later in your training.

Download Power Tower Workout PDF Infographics (Only 2.4 Mb)

Alternative workout

Video overview of the workout with Fitness Reality X-Class Multi-Function Power Tower:

Why are power tower exercises useful?

You get a complete workout for the entire upper body. This allows you to develop strength and endurance at the same time, and it also trains your heart. Most power tower exercises develop grip strength. It is useful in all exercises with extra weight, team games, and functionality.

Pull-ups in particular are one of the best exercises for the back muscles. I didn’t make any noticeable progress until I started doing pull-ups with a wide grip, focusing the load on the back muscles. I began to actively use pull-ups in my back training after reading this article.

According to studies, strength training has a positive effect on your bones and cardiovascular system and contributes to the reduction of excess weight. The hanging on the chinning bar allows you to relieve tension from the spine.

Frequently Asked Questions(FAQ)


These exercises will be effective for training most users. These are basic exercises that allow you to maintain and develop your physical shape.


With regular training to improve your strength and endurance. By combining training with other exercises you will be able to develop muscle mass.


For me, it is definitely Vertical Knee Raise. It should be combined with other exercises or its variations for greater efficiency.


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