Icelandic Strength

Powerlifting, Bodybuilding, Strength & Conditioning
Coach
Jens Andri Fylkisson

Features
6 sessions per week
Must use App app to view and log training
Program Training

sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
PowerBuilding JN Phace 1: Week 1 Day 1

A

Back Squat

4 x 5 @ 70 %

B

Deadlift

2 x 8 @ 65 %

C

Hip Thrust

3 x 12

D

Walking Lunges

2 x 40

E1

Leg Extension

3 x 15

E2

Lying Leg Curl

3 x 15

F

Calf Raise

3 x 10

Monday
PowerBuilding JN Phace 1: Week 1 Day 2

A

Bench Press

3 x 4 @ 75 %

B

DB Shoulder Press

3 x 10

C

Weighted Dips

3 x 10

D

Cable Fly

3 x 15

E

Skull Crushers

3 x 12

F

DB Lateral Raise

3 x 15

G

TRX Fall Outs

3 x 10

Tuesday
PowerBuilding JN Phace 1: Week 1 Day 3

A

1 ARM LAT PULL-IN

2 x 15

B

Lat Pulldown

3 x 12

C

Pendlay Row

3 x 10

D

Seated Cable High Row

3 x 12

E

Face Pull

3 x 20

F1

EZ Bar Curl

3 x 20

F2

EZ Bar Curl

3 x 15

G

DB Bicep Curls

3 x 12

Wednesday
PowerBuilding JN Phace 1: Week 1 Day 4

A

Deadlift

4 x 4 @ 72 %

B

Front Squat

3 x 8 @ 60 %

C

Band Pull Throughs

3 x 20

D

Seated Single Leg Press

3 x 12

E

Leg Extension

3 x 15

F

Lying Leg Curl

3 x 12

G

Calf Raise

3 x 15

Thursday
PowerBuilding JN Phace 1: Week 1 Day 5

A

Close Grip Bench Press

3 x 6 @ 70 %

B

Seated Military Press

3 x 5 @ 80 %

C

Incline DB Bench Press

3 x 12

D

DB Bench Press

3 x 15

E

DB Lateral Raise

3 x 10

F

DB Tricep Extension

3 x 20

G

Bicycle Sit-Ups

3 x 12

Friday
PowerBuilding JN Phace 1: Week 1 Day 6

A

Close Grip Lat Pulldown

3 x 12

B1

Seated Cable Row

3 x 10

B2

Seated Cable Row

3 x 10

C

Cable Pullover

3 x 15

D

Snatch Shrug

3 x 15

E

DB Reverse Fly

3 x 20

F

Rope Curl

3 x 12

G

Hammer Curl

3 x 10

PowerBuilding Phace 1