Bushido Strength Coaching
Powerlifting, BodybuildingThis is a beginner focused Strength training program, designed for the lifter with some gym experience who is looking to train harder and heavier with a definitive plan.
You will progress from higher volume sessions to heavier, lower volume sessions over the course of 8 weeks. Additionally, this program uses an RPE (Rate of perceived exertion) scale from 1-10. If you are not familiar with this system, that is perfectly fine! Part of the intention of this program is to teach you this system and get you more in tune with your body and what you are capable of.
Since the primary aim of this program is to get stronger, your main objective is to add weight as much as you feel comfortable and are able to move said weight safely. At the end of the 8 weeks, take a few days to recover and then test your maximum strength (with a spotter, of course) in the fundamental barbell lifts!
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
4 x 8 @ 7, 8, 7, 7
B
Bench Press
4 x 8 @ 7, 8, 7, 7
C
Leg Press
3 x 12 @ 8
D
Seated DB Press
3 x 12 @ 8
E
Seated Overhead DB Extension
3 x 12 @ 8
F
Treadmill Work
1 x 20:00
A
RDL
4 x 12 @ 8
B
Pendlay Row
4 x 8 @ 7, 8, 7, 7
C
Hip Thrust
3 x 12 @ 8
D
Lat Pulldown
3 x 12 @ 8
E
Hammer Curl
3 x 12 @ 8
F
Treadmill Work
1 x 20:00
A
Backward Sled Drag
3 x 50 @ 6
B
Glute-Ham Raise
3 x 10
C
Lying Leg Curl
3 x 12 @ 8
D
Cable Paloff Press
3 x 15 @ 8
E
Powell raise
3 x 15 @ 5 lb
F
Treadmill Work
1 x 20:00
A
Back Squat
4 x 8 @ 7, 8, 7, 7
B
Overhead Press
4 x 8 @ 7, 8, 7, 7
C
Front Rack Walking Lunge
3 x 20 @ 8
D
Incline DB Bench Press
3 x 12 @ 8
E
Tricep Pushdown
3 x 15 @ 8
F
Treadmill Work
1 x 20:00
A
Barbell Deadlift
3 x 8 @ 7, 8, 7
B
Good Morning
3 x 10 @ 7
C
Lat Pulldown
3 x 12 @ 8
D
Chest-Supported DB Row
3 x 12 @ 8
E
EZ Bar Curl
3 x 12 @ 8
F
Treadmill Work
1 x 20:00
