Icelandic Strength

Powerlifting
Coach
Jens Andri Fylkisson

Features
3 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 14-week program
Sunday
Week 1 Day 1

A

Bench Press

5, 4, 3, 3, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 75, 75, 75, 75, 75 %

B

Incline Bench Press

5 x 5

C

Cable Fly

5 x 8

D

Pendlay Row

5 x 8

E

1-Arm DB Row

3 x 8

Monday
Week 1 Day 2

A

DB Shoulder Press

3 x 10

B

Weighted Dips

3 x 10

C

Cable Fly

3 x 15

D

Skull Crushers

3 x 12

E

DB Lateral Raise

3 x 15

F

TRX Fall Outs

3 x 10

Tuesday
Week 1 Day 3

A

Bench Press

5, 5, 4, 4, 3, 3, 2, 2, 3, 3 @ 50, 60, 70, 70, 75, 75, 80, 80, 75, 75 %

B

Bench Press

4, 5, 6 @ 70, 60, 50 %

C

GHD Hip Extension

5 x 10

D

Close Grip Bench Press

10 x 3

E

Skull Crushers

6 x 6

F

Tricep Pushdown

8 x 8

G

Good Morning

8 x 8

Thursday
Week 1 Day 5

A

Bench Press

5, 4, 3, 3, 2, 2, 2, 2, 2 @ 50, 60, 70, 70, 80, 80, 80, 80, 80 %

B

Close Grip Bench Press

5, 4, 4, 3, 3, 3, 3, 3 @ 50, 60, 60, 65, 65, 65, 65, 65 %

C

DB Fly

5 x 8

D

Skull Crushers

5 x 8

Benchpress Program 14 weeks