Dash and Deuis

Strength & Conditioning, Powerlifting
Coach
Rahn Deuis

Newtown 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


Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell and weights // Dumbbells/kettlebells // Plyo box/step // Resistance bands // Pull up station/lat pull down or row options
sample week banner image
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Sample Week
Week 1 of 15-week program
Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Coach
coach-avatar Rahn Deuis

Newtown Strength