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POWER

OlyPower

Powerlifting
Coach
Helgi Arnar Jónsson

This is a 8 week Powerlifting program 4 training sessions per week.

With each session ranging from 60-75minutes.

This program ends with a "Mock Meet!" Which is one session where we max out on the traditional lifts

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Powerlifting sessions four days a week with accessories accompanying each day.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Allt í gegnum þægilegt app, engin þörf á neinum screenshottum eða skjölum. Létt að fylgjast með árangri
Equipment
Required
Barbell // Dumbbell // Barbell // Dumbbell
Recommended
Resistance band // D-ball // Kettlebells // Kettlebell // D-ball // Resistance band
sample week banner image
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Back Squat

5, 8, 8, 8

B

Bench Press

1, 1, 1, 8, 8, 8

C

Plate Pinch Grip Hold

3 x 15

D

RNT DB back step lunge

3 x 10

E1

Russian Twist

3 x 30

E2

Knee tuck

3 x 15

Monday
Week 1 Day 2

A

Deadlift

4 x 8

B

Romanian Deadlift

3 x 15

C

Strict Press

4 x 8

D

Back Extension

3 x 15

E

Dual KB front rack hold

1 x 5:00

Wednesday
Week 1 Day 4

A

Bench Press

4 x 6

B

Larsen Press

2 x 8

C1

Pull-Up

3 x 15

C2

DB Overhead Tricep Extension

3 x 15

D1

Skull Crushers

3 x 15

D2

Barbell Bicep Curl

3 x 15

E1

Heels over DB

3 x 20

E2

V-Ups

3 x 10

Friday
Week 1 Day 6

A

Back Squat

1, 3, 3, 3

B

Bench Press

1, 5, 5, 5

C

Deadlift

1, 3, 3, 3

Coach
coach-avatar Helgi Arnar Jónsson

B.Sc Sports Science 2x Junior Icelandic Powerlifting Champion Head Coach @ÆGIR Gym Head Coach @OlyPower