Daymon Finlay
Powerlifting4 day per week strength training, targeting the big 3. The program is spread out across 3 phases each 4 weeks long. Phase 1 is hypertrophy, sets and reps are higher and the main exercises will place you in a mechanically disadvantaged position to get more out of less weight. Phase 2 is focussed on strength, particularly in the sticking points of your main lifts. In this phase you'll develop rock solid technique and round out any weaknesses you have. Finally phase 3 will culminate in a peak with a new 1 rep max!!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Heel Elevated Back Squat
4 x 8 @ 62.5 %
B
DB Walking Lunge
3 x 10
C
Hyperextension
3 x 12
D1
Leg Extension
3 x 12
D2
Calf Raise
3 x 12
A1
Close Grip Bench Press
4 x 8 @ 62.5 %
A2
T-Bar Row
4 x 8
B1
Seated DB Press
3 x 10
B2
Lat Pulldown
3 x 10
C1
Tricep Pushdown
3 x 12
C2
Zottman Curls
3 x 12
A1
Airdyne
50, 40, 30, 20, 10
A2
Rowing
50, 40, 30, 20, 10
A3
SkiErg
50, 40, 30, 20, 10
A
Snatch Grip Deadlift
10 x 6 @ 40 %
B
Cable Crunch
3 x 12
A1
Strict Press
4 x 8
A2
Band Assisted Pull Up
4 x 8
B1
DB Bench Press
3 x 12
B2
Seated Cable Row
3 x 12
C1
Rear Delt Flyes
3 x 15
C2
DB Lateral Raise
3 x 12
A
Stationary Bike
4 x 4:00
