Icelandic Strength

Powerlifting
Coach
Jens Andri Fylkisson

20 Week Powerlifting Program

5 sessions a week

Features
1 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 20-week program
Sunday
Week 1 Day 1

A

Front Squat

10 x 3 @ 80 %

B

Hyperextension

4 x 8

C

TRX Leg Curl

5 x 10

Monday
Week 1 Day 2

A

Bench Press

10 x 3 @ 80 %

B

Lat Pulldown

5 x 10

C

Barbell Upright Row

5 x 10

D

Tricep Pushdown

5 x 10

Tuesday
Week 1 Day 3

A

Sumo Deadlift

3 x 5

B

Bulgarian Split Squat

3 x 10

C

Suitcase Deadlifts

4 x 8

D

Unilateral Farmers Carry

@ 20

Wednesday
Week 1 Day 4

A

Close Grip Bench Press

5 x 10 @ 60 %

B

Incline DB Bench Press

4 x 10

C

Bent Over Row

5 x 10 @ 60 %

D

KB Bottom Up Z Press

3 x 10

Thursday
Week 1 Day 5

A

Back Squat

10 x 10 @ 65 %

B

Lying Leg Curl

4 x 12

Powerlifting 20w