Zeus

Meditations: Strength, Power and Fitness

Powerlifting
Coach
Robert Elliott B.S. EMS, CSCS

This is a comprehensive powerlifting program that uses fact based training principles to take you from hypertrophy all the way to peaking. This program will prepare you for any powerlifting meet or max effort attempt.

Program days vary from 4-5.

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Train to be a Competitive Powerlifter
Zeus is designed for beginner and intermediate powerlifters who want to become stronger, improve their technique, and compete in powerlifting.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background. (Days will vary from 4-5)
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Dumbells // Conventional Gym Access
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Sample Week
Week 1 of 17-week program
Sunday
Week 1 Day 1

A

Assault Bike

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C1

Walking Hip Opener

1 x 20

C2

Sling Shot Side Step

1 x 20

C3

Air Squat

1 x 15

D

High Bar Back Squat

3 x 5

E

Back Extension

2 x 8

F

Lat Pulldown

3 x 10

G

Side Plank

2 x 0:30

H

Foam Roll

1 x 5:00

Monday
Week 1 Day 2

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C1

Walking Hip Opener

1 x 20

C2

Sling Shot Side Step

1 x 20

C3

Air Squat

1 x 15

D

Bench Press

3 x 5

E

Swiss Bar Bench Press

2 x 8

F

DB Lateral Raise

3 x 10

G

DB Kickback

3 x 10

H

Foam Roll

1 x 5:00

Wednesday
Week 1 Day 4

A

Assault Bike

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C1

Walking Hip Opener

1 x 20

C2

Sling Shot Side Step

1 x 20

C3

Air Squat

1 x 15

D

Deadlift

3 x 5

E

SSB Squat

3 x 6

F

Face Pull

3 x 10

G

Foam Roll

1 x 5:00

Thursday
Week 1 Day 5

A

Rowing

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C1

Walking Hip Opener

1 x 20

C2

Sling Shot Side Step

1 x 20

C3

Air Squat

1 x 15

D

Bench Press

3 x 6

E

Close Grip Bench Press

2 x 6

F

Single Arm Cable Extension

3 x 10

G

Ab Wheel

2 x 10

H

Foam Roll

1 x 5:00

Friday
Week 1 Day 6

A

Assault Bike

1 x 5:00

B1

Band Face Pull

1 x 10

B2

Band External Shoulder Rotation

1 x 10

B3

Band Dislocation

1 x 10

C1

Walking Hip Opener

1 x 20

C2

Sling Shot Side Step

1 x 20

C3

Air Squat

1 x 15

D

Stiff Leg Deadlift

2 x 8

E

Leg Extension

3 x 10

F

1-Arm DB Row

3 x 10

G

Face Pull

3 x 10

H

Foam Roll

1 x 5:00

Coach
coach-avatar Robert Elliott B.S. EMS, CSCS

Strength, Powerlifting and General Fitness Coach Robert has had a passion for fitness his entire life, and that passion has developed into a love for strength sports. With over a decade of training experience, a Bachelors Degree in Exercise and Movement Science and a CSCS from the NSCA. Robert has both the knowledge and experience to help you achieve your goals and hit that next PR.

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