5thSet
Powerlifting
Coach
Coach Swede
Mesocycle 2 of the 5thSet MSM Sequence System
Features3 sessions per week
Must use App app to view and log training
Program Training
Features
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Delivered through TrainHeroic
Equipment
Recommended
Barbells // dumbbells // bands
Sample Week
Week 1 of 8-week program
Sunday
Bench
A
Bench Press
2, 2, 2, 2, MAX @ 80 %
B
1-Board Bench Press
2 x 12
C
Side Raises
2 x 10
D
Rear Raises
2 x 12
Tuesday
Squat
A
Back Squat
3, 3, 3, 3, MAX @ 75 %
B
Front Squat
3 x 8 @ 60 %
C
Reverse Hypers
5 x 10
D
Barbell Rows (Overhand)
2 x 12
E
Dumbbell Rows to Lower Chest
2 x 15
F
Barbell Shrugs
2 x 15
G
Calf Raises
5 x 10
Thursday
Bench
A
Neutral Grip Incline Dumbbell Press
2 x 30
B
Skull Crusher Variation
2 x 10
C
Cable Tricep Extensions
4 x 25
D
Band Pull Aparts
2 x 30
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