Stronghold Health & Performance
Powerlifting, Bodybuilding6 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5 x 3 @ 80 %
B
Romanian Deadlift
4 x 5 @ 8
C
Leg Press
4 x 5 @ 8
D
Seated Leg Curl
3 x 12 @ 8
E
Leg Extension
3 x 12 @ 8
A
Deadlift
5 x 3 @ 80 %
B
Pendlay Row
4 x 5 @ 8
C
Lat Pulldown
4 x 5 @ 8
D
Barbell Upright Row
3 x 12 @ 8
E
Incline Curls
3 x 12 @ 8
A
Bench Press
5 x 3 @ 80 %
B
Incline DB Bench Press
4 x 5 @ 8
C
DB Fly
4 x 5 @ 8
D
Overhead Triceps Extension
3 x 12 @ 8
E
Lengthened Cable Lateral Raise
3 x 12 @ 8
A
Back Squat
5 x 5 @ 75 %
B
Single Leg RDL
4 x 5 @ 8
C
SSB Reverse Lunge
4 x 5 @ 8
D
Seated Leg Curl
3 x 12 @ 8
E
Leg Extension
3 x 12 @ 8
A
Deadlift
5 x 5 @ 75 %
B
Seated Row
4 x 8 @ 8
C
Lat Pulldown
4 x 8 @ 8
D
Cable Face Pull
3 x 12 @ 8
E
Alternating DB Hammer Curl
3 x 12 @ 8
A
Bench Press
5 x 5 @ 75 %
B
Incline DB Bench Press
4 x 8 @ 8
C
DB Fly
4 x 8 @ 8
D
Tricep Pushdown
3 x 12 @ 8
E
DB Lateral Raise
3 x 12 @ 8
