Power Lifting Half Ironman

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4 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Lift Five Days a Week, six days of Aerobic Training

One power set, one rest pause set, one volume set. Abs MWF, Arms TTR

Monday-DL, Bike Intervals, Run Fast Finish
Tuesday-Bench, Swim Intervals, Zone 2 Run
Wednesday-Press, Bike Intervals, Zone 2 Run
Thursday-Squats, Swim Fartlek, Run Intervals
Friday- Row, Bike Intervals, Zone 2 run
Saturday- Hour Swim, 2-4 hours bike, 1-2 hour Run
Sunday-Rest

Designed to work in combination with Half Ironman blocks, without destroying your CNS.

Three weeks on, one week Deload.

Day 1
Day 3
Day 4
Day 5
Day 2

Power Set 5 exercises, 1 hr 34 mins

Barbell Deadlift	5x5 reps	rest: 180s
Barbell Bench Press	5x5 reps	rest: 180s
Barbell Shoulder Press	5x5 reps	rest: 180s
Barbell Squat	5x5 reps	rest: 180s
Barbell Bent-Over Row	5x5 reps	rest: 180s

Rest Pause 5 exercises, 29 mins

Barbell Deadlift	10x2 reps	rest: 15s
Barbell Bench Press	10x2 reps	rest: 15s
Barbell Shoulder Press	10x2 reps	rest: 15s
Barbell Squat	10x2 reps	rest: 15s
Barbell Bent-Over Row	10x2 reps	rest: 15s

Modified German Volume Sets 11 exercises, 1 hr 41 mins

Barbell Sumo Deadlift	4x10 reps	rest: 60s
	4x10 reps	rest: 60s
Barbell Incline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Barbell Military Press (Seated)	4x10 reps	rest: 60s
Dumbbell Lateral Raise	4x10 reps	rest: 60s
Barbell Single-Leg Squat	4x10 reps	rest: 60s
Barbell Lunge	4x10 reps	rest: 60s
Chin-Up	4x10 reps	rest: 60s
Barbell Bent-Over Row (Reverse Grip)	4x10 reps	rest: 60s
Dumbbell Incline Bench Row	4x10 reps	rest: 60s

Arms 4 exercises, 26 mins

Barbell Military Press (Seated)	3x8 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x8 reps	rest: 60s