9 Week PowerBuilding Program
Matt Vincent
Between Matt and Nic their collective experience of over 20 years ustilizing conjugate based princiapls in their training this is our best ida on how we would work these concepts into our lives now based on everything we've been through.
This program is for intermediate and advanced lifters only. It's 5x a week and it's goals are to help you put on size and increase strength in the big 3. Utizizling the prinicples of max effort, dynamic effort, and repetition effort
A
Airdyne
1 x 5:00
Conditioning
B
Knee Warm-Up 1
Do 1-2m of each movement Quadruped Breathing Deep Groin Stretch Full ROM Split Squat Side Split Push-Ups Lunge ISO
C
Front Squat
10 x 2
D
Heels Elevated Goblet Squat
4 x 10
E
Banded Good Morning
4 x 10
F1
Lying Leg Curl
3 x 10
F2
Leg Extension
3 x 10
G1
Seated Leg Raises
4 x 10
G2
Double Leg Wall Calf Raise
4 x 15
A
Airdyne
1 x 5:00
Conditioning
B
Upper Warm-Up 1
Do 1-2m of each movement Quadruped Breathing Spinal Rotation Scap Cricles Prone Swimmers DA Hanging
C
DB Bench
9 x 3
D
Z Press
4 x 5
E
Incline DB Bench Press
4 x 8
F1
Hindu Push-Up
3 x 5
F2
Halos
3 x 10
G1
Rolling Tricep extensions
3 x 10
G2
Banded Tricep Pushdown
3 x 25
A
Airdyne
1 x 5:00
B
Inverted Row
C
Pendlay Row
5 x 8
D
Chest Supported DB Row
4 x 10
E
Trap 3 Raise
3 x 15
F
Barbell Bicep Curl
4 x 8
G
Alternating DB Hammer Curl
4 x 10
A
Airdyne
1 x 5:00
Conditioning
B
Hip Warm-Up 1
1-2 minutes of each movement Quadruped Breathing Quadruped Flexion & Extension Knee Rolls 90/90 Hip flips 3 Stance Horse ISO
C
Zercher Squat
3, 3, 3, 5, 5
D
Barbell Hinge
3 x 1
E
Heels Elevated Goblet Squat
4 x 8
F
DB Split Squat
4 x 8
G1
Wall Calf Raises
3 x 10
G2
Cross Legged Side Bend
3 x 10
A
Airdyne
1 x 5:00
Conditioning
B
Upper Warm-Up 1
Do 1-2m of each movement Quadruped Breathing Spinal Rotation Scap Cricles Prone Swimmers DA Hanging
C
Incline Bench Press
4 x 3
D1
DB Bench
4 x 8
D2
Cross Bench Pullover
4 x 8
E
Dips
F1
DB Shoulder Internal Rotation
3 x 10
F2
DB Shoulder External Rotation
3 x 10
