New

9 Week PowerBuilding Program

Matt Vincent

Coach
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

Features
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Barbell // Dumbbells // Plates // Rack // Adjustable Bench
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Sample Week
Week 1 of 9-week program
Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Pullover

4 x 8

E

Dips

F1

DB Shoulder Internal Rotation

3 x 10

F2

DB Shoulder External Rotation

3 x 10

9 Week PowerBuilding Program