Dash and Deuis
Strength & Conditioning, PowerliftingNewtown Strength is a 15 week, 4 day/week program suitable for anyone looking to improve their strength. Each day is comprised of a main lift and accessory exercises.
The intro wave is designed to improve positions before moving into the building waves.
The program is designed for use with not much more than free weights, so can be done in most settings. However if you have access to a commercial facility, machines can be subbed in for some of the accessory work
4 sessions per week
Must use App app to view and log training
Program Training
A
Pause Back Squat
5 x 5
B
Floating Deadlift
5 x 5
C
Bulgarian Split Squat
4 x 10
D1
Banded Hamstring Curl
3 x 0:45
D2
Banded Pull Thru
3 x 0:45
E
Reverse Nordic
8 x 0:20
A
Shoulder Press
5 x 5
B
Pull-Up
1 x 30
C
Alternating Single Arm Incline DB Bench Press
4 x 10
D
3-way Shoulder Shocker
3 x 10
E1
Banded Overhead Tricep Extension
3 x 0:45
E2
Band Face Pull
3 x 0:45
A
Deadlift
5 x 5
B
Front Squat
5 x 5
C
Step-Ups
4 x 10
D1
Box Jump
5 x 3
D2
Banded KB Swing
5 x 7
E
GHD Hip Extension
4 x 10
A
Bench Press
5 x 5
B
Bent Over Row
5 x 5
C
Dip
3 x 10
D1
DB Pullover
3 x 10
D2
Rear Delt Flyes
3 x 20
E
Banded Tricep Pushdown
8 x 0:20
