Generation Strength Phases 1-3: BASE, BUILD, & PEAK
Generation Strength
Powerlifting, Functional Training, Strength & ConditioningThis 18-week 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!
This is a collection of the Base, Build, and Peak programs laid out for you as a COMPLETE plan that will have you covering all your bases.
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 the heart of the program & 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, you can customize the program based an your weaknesses.
9-day split training split for Phases 1 and 2, 7 Day split for Phase 3.
This includes all 3 Phases; BASE, BUILD, and PEAK!
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.
BASE + BUILD + PEAK are all yours.
Get Generation Strength Phases 1-3: BASE, BUILD, & PEAK
