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
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 4 days per week
Powerlifting sessions four days a week with accessories accompanying each day.
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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
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
Close Grip Bench Press
2 x 12
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, 3, 3, 3
C
Deadlift
1, 3, 3, 3
Coach
Helgi Arnar Jónsson
Helgi Arnar Jónsson
B.Sc Sports Science 2x Junior Icelandic Powerlifting Champion Head Coach @ÆGIR Gym Head Coach @OlyPower
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