The GIM Project
This is a 16 week powerlifting prep program. The program is a 4 day full body split. It is a minimal equipment program and only requires barbells, dumbbells, and resistance bands/cable machine.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Cable Rope Face Pull
2 x 20
A2
Push-Up
2 x 15
B
Bench Press
5 x 8 @ 60, 63, 65, 68, 70 %
C
Incline DB Bench Press
3 x 10
D1
Barbell Skullcrushers
3 x 20
D2
DB Lateral Raise
3 x 20
E1
Cable Tricep Pushdown (bar)
3 x 25
E2
Close Grip Push-Up
3 x 10
F
DB Farmer's Walk
4 x 40
A
Goblet Squat
2 x 20
B1
Deadlift
4 x 5 @ 65, 70, 75, 75 %
B2
Chin-Up
4 x 3
C
Bent Over Row
4 x 10
D1
EZ Bar Bicep Curl
3 x 10
D2
Alternating DB Bicep Curl
3 x 5
E1
EZ Bar Reverse Curl
3 x 20
E2
DB Concentration Curl
3 x 10
F1
Incline DB Rear Delt Fly (30 deg)
3 x 20
F2
DB Shrug
3 x 20
A1
Back Squat
2 x 20
A2
Bent Over Row
2 x 20
B
Back Squat
5 x 8 @ 60, 63, 65, 68, 70 %
C
Standing Barbell Overhead Press
4 x 8
D
Close Grip Bench Press
4 x 8
E
Tricep Rope Pulldowns
10, 12, 15, 20, 25
F
Dual KB Overhead Carry
4 x 40
A
Barbell RDL
2 x 10
B1
Snatch Grip Deadlift
4 x 8
B2
Pull-Up
4 x 3
C1
DB Pullover
4 x 8
C2
Reverse Grip Bent Over Row
4 x 10
D
Barbell Bicep Curl
5, 8, 10, 12, 12
E1
Band Pull-Apart
3 x 20
E2
Barbell Shrug
3 x 20
