Strength Guild Lifting
Modification of Triphasic Strength with a easier emphasis for non-Powerlifters
Features4 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
