The Strength Collective LLC
Powerlifting, Strength & Conditioning
Coach
Andy Gee
Conditioning Program for Beginning Powerlifters
Features1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 5-week program
Sunday
Lower - Legs - Conditioning
A
Hamstring Seated Curls
3 x 12 @ 8
B
Back Squat
4 x 8 @ 7
C
DB RDL
3 x 15 @ 7
D
Leg Extensions
3 x 12 @ 7
E
Walking Lunges
3 x 14 @ 7
Monday
Upper - Push - Conditioning
A
Competition Bench Press
4 x 8 @ 7
B
Close Grip Bench Press
2 x MAX @ 7
C
Incline DB Bench Press
3 x 12 @ 7
D
Dips
3 x 5 @ 0 lb
E
Tricep Rope Pulldowns
3 x 15 @ 7
F
Cable Overhead Tricep Extension
3 x 12 @ 7
Tuesday
Cardio
A
Cardio
1 x 30:00
B
Ab Wheel
3 x 12
Wednesday
Lower - Pull - Conditioning
A
Conventional Deadlift
3 x 6 @ 7
B
Snatch Grip RDL
4 x 8 @ 7
C
Glute Bridge
3 x 20
D
Suitcase Carry
3 x 20
E
GHD Back Extension (Angled)
3 x 15 @ 7
Thursday
Mixed - Conditioning
A
Pull-Up
3 x 5
B
Tempo Competition Bench Press
3 x 8 @ 6
C
Inclined DB Row
3 x 12 @ 7
D
Meadows 6 Way Shoulder
3 x 12 @ 6
E
Landmine Bar Twist
3 x 12 @ 6
