Generation Strength Phase 1: BASE
Generation Strength
Powerlifting, Functional Training, Strength & ConditioningThis program was developed & tested by world-renowned powerlifter Chris Bridgeford.
Chris has not only been competitive on an international level, but has coached hundreds of athletes, as well as multiple All-Time World Record holders.
You will find the same methods and principles used by these individuals within this program!
The BASE program is the first phase of a 3-part program.
This first phase is geared towards hypertrophy and increasing work capacity to prepare the lifter for heavier phases of training in the coming months. We call this an off-season in strength sports.
This program is not a cookie-cutter program that will be the same for everyone.
This is a customizable program that will require you to think, analyze, & determine your own personal areas needing improvement.
I've provided you with the heart of the program & will guide you on how to fill in the rest.
At its core, the basis of getting stronger is to strengthen your weaknesses.
With a comprehensive accessory guide, customize the program based an your weaknesses.
9-Day training split.
This is Phase 1 of 3, geared towards hypertrophy & building a solid BASE.
A
Competition Grip Bench Press
4, 4, 4, 4, MAX @ 70 %
B1
DB Bench Press
4 x 15
B2
Wide Grip Lat Pulldown
4 x 20
C1
Skull Crusher
3 x 15
C2
Bent Over Barbell Row
3 x 10
D1
Single Arm Tricep Pushdown
2 x 30
D2
Seated DB Lateral Raise
2 x 30
A
Deficit Deadlift (conventional)
5 x 5 @ 60 %
B
Barbell RDL
3 x 8
C1
Barbell Good Morning
3 x 10
C2
Ab Rollouts
3 x MAX
D1
Barbell Hip Thrust
3 x 15
D2
Bulgarian Split Squat
3 x 12
Pick One
A
1. Prowler/Sled Push & Pull: 6-8 sets of 50 meters 2. Battle Ropes: 10-15 sets. 20 secs option on/40 secs off 2 3. Rowing Machine: 10-15 sets. 20 secs high pace/40 secs slow pace 3 4. Bike: 7-8 sets. 30 secs high pace & high resistance/40 secs slow pace & slow resistance
B
Walk
1 x 20:00
A
Close Grip Bench Press (3 count pause)
5 x 7 @ 60 %
B1
Arnold Press
1 x 50
B2
Meadows Rows
1 x 50
B3
Tate Press
1 x 50
B4
Chest Supported Rear Delt Fly
1 x 50
B5
Bodyweight Skullcrushers
1 x 50
A
Low Bar Squat
5, 5, 5, 5, MAX @ 70 %
B
Pause Squat
2 x 6
C1
Wide Stance Good Morning
3 x 10
C2
Palloff Press
3 x 15
D1
Glute-Ham Raise
3 x MAX
D2
Spanish Squats
3 x 15
Rest Day
A
B
Walk
1 x 60:00
A
Speed Bench Press + Chains
10 x 3 @ 60 %
B
Wide Grip Bench Press
2 x 10 @ 60 %
C1
DB Military Press
3 x 12
C2
Neutral Grip Lat Pulldown
3 x 12
D1
Barbell JM Press
3 x 12
D2
Seated Cable Row
3 x 12
E1
Tricep Kickback
3 x 30
E2
Band Face Pull
3 x 30
Chris Bridgeford
Elite level powerlifter, coach, owner of Generation Strength.
