A 12 week program centered around preparing the lifter to participate in a lifting meet centered around the three main barbell lifts: squat, bench press, and deadlift. The program includes reps, sets, weekly programming, as well as tips and cues for the individual movements. While a beginner could make use of it, someone with some experience in the gym will get the most out of it.
FeaturesA1
Dead Bug
2 x 5
A2
Dead Hang
@ 0:45
A3
Band Face Pull
2 x 5
B1
Bench Press
8, 4, 4, 3 @ 45, 60, 70, 75 %
B2
Seated Row
8, 8, 6, 6 @ 60, 65, 70, 70 %
C1
Deadlift
6, 4, 4, 4 @ 60, 70, 80, 70 %
C2
Glute Bridge
4 x 5
D
Assault Bike
3 x 0:30
A1
Dead Hang
@ 0:45
A2
Kneeling Hip Flexor Stretch
2 x 5
A3
Walking Lunges
2 x 8
B
Back Squat
8, 5, 4, 4 @ 50, 60, 65, 70 %
C1
Romanian Deadlift
8, 5, 5, 8 @ 50, 65, 70, 50 %
C2
Leg Extension
10, 8, 6 @ 50, 60, 70 %
D
Treadmill Work
1 x 5:00
A1
Dead Bug
2 x 5
A2
Dead Hang
2 x 0:45
A3
Band Pull-Apart
2 x 5
B1
Incline DB Bench Press
10, 8, 8 @ 25, 30, 35 lb
B2
Tricep Pushdown
12, 10, 10 @ 20, 25, 30 lb
C1
Lat Pulldown
12, 10, 8 @ 30, 35, 40 lb
C2
Cable Facepull
12, 10, 8 @ 25, 30, 35 lb
D
Assault Bike
2 x 0:45
A1
Dead Bug
2 x 5
A2
Dead Hang
@ 0:45
A3
Band Face Pull
2 x 5
B1
Bench Press
8, 4, 4, 3 @ 45, 60, 70, 75 %
B2
Seated Row
8, 8, 6, 6 @ 60, 65, 70, 70 %
C1
Deadlift
6, 4, 3, 6 @ 60, 70, 80, 70 %
C2
Glute Bridge
4 x 5
D
Assault Bike
3 x 0:30
A1
Dead Hang
@ 0:45
A2
Kneeling Hip Flexor Stretch
2 x 5
A3
Walking Lunges
2 x 8
B
Back Squat
8, 5, 4, 4 @ 50, 60, 65, 70 %
C1
Romanian Deadlift
8, 5, 5, 8 @ 50, 65, 70, 50 %
C2
Leg Extension
10, 8, 6 @ 50, 60, 70 %
D
Treadmill Work
1 x 5:00