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This program will gonna build your strength and power with a powerlifting style workout
Each session just have a 3 exercise include the main lift of the day and their 2 best assistance exercise
Keep the volume low, but the Intensity is high, lift between 85 - 100 % of your 1RM per main lift
Rest between 5 - 7 minutes or use the principle "lift when you ready"
Focusing on the main lift such as deadlift, squat and benchpress, I put on a row session in friday just to fix imbalance physique, and to build a stronger deadlift too
For assistance exercise, keep it simple, don't take it too much complicated, if you get bored for this assistance exercise, here's some alternative to you
For bench :
1. Close grip bench
2. Barbell tricep extension
3. Millitary press
Squat :
1. Front squat
2. Box squat/ squat to a bench
3. Hack squat
4. Glute ham raise
Deadlift :
1. Deficit deadlift
2. Rack pull -> I tell you this is the best assistance exercise for deadlift
3. Barbell glute Bridges
The primary goal is to hit and break the mechanical tension, lift big and heavy
This is not a bodybuilding style workout, who take a short rest period to maximize their metabolic stress
but keep your rest period long so you can repeat to lift that a lot of weight again and again
Barbell Squat
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5x3 reps |
rest: 300s
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Leg Press
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3x5 reps |
rest: 220s
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Dumbbell Lunges
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3x8 reps |
rest: 180s
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Barbell Bench Press
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5x3 reps |
rest: 300s
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Weighted Chest Dips
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3x8 reps |
rest: 200s
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Barbell Shoulder Press
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3x5 reps |
rest: 240s
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Treadmill Running
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1x0 reps |
rest: 20s
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Plank
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2x8 reps |
rest: 60s
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Weighted Crunches
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2x15 reps |
rest: 60s
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Hanging Leg Raise
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1x12 reps |
rest: 60s
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Barbell Deadlift
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5x3 reps |
rest: 300s
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Barbell Rack Pulls
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3x8 reps |
rest: 220s
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Barbell Hip Thrust
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3x5 reps |
rest: 200s
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Barbell Bent Over Row
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4x4 reps |
rest: 240s
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Chin Up
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3x8 reps |
rest: 200s
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Wide Grip Lat Pulldown
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3x5 reps |
rest: 200s
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