Bonvec Strength
Powerlifting
Coach
Tony Bonvechio
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Bench Press
1 x 3
B
Bench Press
3 x 10
C
Barbell Bent-Over Row
D
Seated Cobra Lat Pulldowns
E
Dips
F
DB Lateral Raise
G
EZ Bar Curl
Monday
Week 1 Day 2
A
Back Squat
1 x 3
B
Back Squat
2 x 10
C
Glute-Ham Raise
D
Seated Leg Curl
E
DB Walking Lunges
2 x 10
F
GHD Sit-Ups
Wednesday
Week 1 Day 4
A
Bench Press
2 x 5
B
Close Grip Incline Bench Press
1 x 3
C
Close Grip Incline Bench Press
D
Seated Cable Rows
E
Neutral Grip Lat Pulldowns
F
Chest-Supported Trap Raise
G
1-arm Cable Preacher Curls
Thursday
Week 1 Day 5
A
JM Press
B
1-arm Cable Lateral Raise
C
Behind-the-Head Cable Triceps Extensions
D
1-arm Cable Rear Delt Flyes
Friday
Week 1 Day 6
A
Back Squat to Pins
3 x 5
B
Barbell Deadlift
1 x 3
C
Stiff Leg Deadlift (SLDL)
2 x 8
D
Leg Extension
E
Ab Wheel
F
Zottman Curls
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