Strength Guild Lifting

Coach
Vincent benenati

Modification of Triphasic Strength with a easier emphasis for non-Powerlifters

Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Full Gym
sample week banner image
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Sample Week
Week 1 of 12-week program
Sunday
Phase 1 Leg day 1

A

Back Squat

3, 3, 3, 3, MAX @ 75 %

B

Bulgarian Split Squat

3 x 16 @ 8

C

Romanian Deadlift (RDL)

3 x 10 @ 8

D

Reverse Hyperextension

3 x 10 @ 8

E

Box Jump

4 x 8

F

KB swings

5 x 10 @ 8

G

Hanging Knee Raise

3 x 12

Monday
Bench day 1 wk1

A

Bench Press

3, 3, 3, 3, MAX @ 75 %

B

Chest-Supported DB Row

6, 6, 6, 6, MAX @ 8

C

Depth Plyo Push-Up

3 x 10

D

Med Ball Chest Pass

4 x 8 @ 8

E

Ring Dips

3 x 8 @ 8

F

Tricep Pushdown

4 x 15 @ 9

G

Skull Crushers

3 x 12 @ 8

H

Weighted Chin Ups

3 x 3 @ 8

Wednesday
Secondary legs

A

Back Squat

3 x 20 @ 50 %

B

Hang Clean

3 x 3 @ 8

C

DB Good Morning

3 x 10

D

Calf Raise

3 x 15

E1

Depth Jump

3 x 5

E2

Vertical Jump

F

Walking Lunges

3 x 30

G

Weighted Plank Hold

3 x 0:45

H

Hip Add/Abd machines

3 x 10

Thursday
Secondary Chest day

A

Barbell Bench Press

3 x 25 @ 50 %

B

Barbell Bench Press

3 x 6 @ 8

C

Lat Pulldown

8, 8, 8, MAX @ 8

D

DB Shrug

3 x 12 @ 8

E

Bent Over Row

3 x 6 @ 8

F

DB Reverse Fly

3 x 10 @ 8

G

Russian Twist

3 x 0:45

H

Tricep Choice

4 x 12

Triphasic Strength Vol2