Rehab Renaissance

Coach
Rayce Houser

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.

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
​BarbellDumbbellsResistance Bands/Cable Machine
sample week banner image
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Sample Week
Week 1 of 16-week program
Sunday
Day 1

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

Monday
Day 2

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

Wednesday
Day 3

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

Thursday
Day 4

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

Power Lifting Prep