Denver Barbell Club
Olympic Lifting, PowerliftingThis program will help you build the strength of a powerlifter with the speed of weightlifter.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Power Snatch + Snatch + OHS
5 x 4 @ 70 %
B
Back Squat
5 x 5 @ 75 %
C
Deadlift
3 x 8 @ 70 %
D
Pendlay Row
3 x 10 @ MAX, 90, 90 %
E1
DB Bench Press
3 x 10
E2
DB Military Press
3 x MAX
E3
Dip
3 x MAX
A
Power Clean + Clean + Front Squat
5 x 4 @ 70 %
B1
Bench Press
5 x 5 @ 70 %
B2
DB Fly
5 x 10
C
Upright Plank
6 x 30
A
Front Squat + Jerk
5 x 4 @ 70 %
B
Close Grip Bench Press
3 x 8
C1
Bench Dips
3 x MAX
C2
DB Bicep Curls
3 x MAX
A
No Foot Power Snatch
5 x 2 @ 70 %
B
No Foot Power Clean & Power Jerk
5 x 3 @ 70 %
C
Pause Back Squat
5 x 6 @ 60 %
D
Bench Press
6 x 5 @ 83, 75, 75, 75, 75, 75 %
E
Bulgarian Split Squat
3 x 20
F
Hollow Hold
6 x 30
A
Snatch
5 x 1 @ 80 %
B
Clean & Jerk
5 x 1 @ 80 %
C
Sumo Deadlift
5 x 5
D
Good Morning
5 x 5
E
Press in Split
5 x 5
