Brainstorm Performance
Strength & Conditioning12 week program building on strength and hypertrophy with an upper + lower split focus. The training will revolve around 4 foundational lifts that will remain the same each 4 week cycle (back squat, bench press, deadlift, shoulder press). If you would like to change one of the primary lifts to something else (i.e. deadlift to trap bar or back squat to safety bar squat), feel free to. Also, there are supplementary lifts that change from cycle to cycle but are similar so that specific stimuli and adaptations are being met at end of 12 week cycle.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
6, 5, 4, 3
B
RDL
4 x 6
C1
Prone Machine Hamstring Curl
3 x 12
C2
Knee Side Plank w/Banded Hip Abduction - MC
3 x 15
D1
Single Arm DB RFE Squat
3 x 8
D2
SL Banded Tibialis
3 x 15
A
Bench Press
6, 5, 4, 3
B
Pull-ups
4 x 6
C1
DB Incline Bench Press
3 x 12
C2
Single Arm Half Kneeling High to Low Row - MC
3 x 12
D1
Lateral Raises in Scapular Plane
3 x 12
D2
Single Arm Cable OH Tricep Extension
3 x 15
D3
DB Hammer Curls
3 x 10
A
Deadlift
6, 5, 4, 3
B
Front Squat
4 x 6
C1
Leg Extension
3 x 12
C2
Copenhagen side plank
3 x 0:20
D1
TRX Hamstring Curls
3 x 10
D2
Calf Series (Both, RIght, Left)
3 x 10
A
Shoulder Press
6, 5, 4, 3
B
Barbell Bent Over Row
4 x 6
C1
One arm DB floor press
3 x 12
C2
Lat Pulldown
3 x 12
D1
Band Pull Aparts
3 x 15
D2
Tricep Pushdowns w/Rope
3 x 12
D3
Barbell Bicep Curls
3 x 8
Mike Hart
Head Strength and Conditioning Coach at Franklin Community High School and Co-Owner of Brainstorm Performance
