Innervation, LLC
Powerlifting, Strength & Conditioning
Coach
Clay Edgin
This program is designed for the beginner to intermediate lifter looking to perfect the basics, build muscle, and get stronger. Each workout is designed to be done in about 60-75 minutes and requires equipment that nearly every commercial gym will have.
Throughout this program, you will go through several cycles leading to new 1 rep maxes every 3-4 months.
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 52-week program
Sunday
Week 1 Day 1
A
Bench Press
4 x 5
B
Barbell Row
3 x 12
C
Reverse curl
4 x 12
D
DB Pullover
3 x 15
Tuesday
Week 1 Day 3
A
Back Squat
4 x 5
B
Split Stance Good Morning
3 x 12
C
Bulgarian Split Squat
3 x 16
D
Sumo RDL
3 x 10
Thursday
Week 1 Day 5
A
Deadlift
4 x 5
B
Glute Bridge
4 x 25
C
Wall Sit
4 x 0:30
D
Pull-Up
1 x 30
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