CRJ Performance LLC
Powerlifting, BodybuildingAdvanced Power Lifting/BodyBuilding Training Split Routine Focused On Performance Enhancement in the Big 3 Squat, Bench, And Deadlift
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Deadlift and Bench Warm Up
1 Set of Each Movement Deadlift Prep - Prone Scorpions x 5 each side - Bird Dog x 5 each side - Cat Camel x 10 - Air Squat x 10 - Hinges x 10 Bench Prep - Arm Circles x 10 each direction - Db Cuban Press @ 8lbs Each Hand x 10 - Banded External Rotation @ Green Band x 10 each - Tempo Push-ups (3 Seconds Down + Pause at the Bottom) x 5 Reps
B
Bench Press
6 x 3 @ 135, 150, 165, 165, 165, 165 lb
C
Deadlift
1, 1, 6, 6, 6, 6 @ 135, 185, 225, 245, 245, 245 lb
D
Plate Loaded Chest Press
4 x 6
E
Hack Squat RDL
4 x 8
F
Cable Fly
4 x 12
Prep
A
Back and Biceps Warm up
1 Set of each Movement - Bodyweight Hinges - Trx Row x 10 Pillar prep (Core) - Seated Knee Tucks x 20 - Dead bug x 15 - T Spine Reach and Rotate
B
Romanian Deadlift
5 x 5
C
Bent Over Row
5 x 5
D
Plate Loaded Chest Supported Row
3 x 12
E
Lat Pulldown
4 x 12
F
EZ Bar Curl
5 x 15
Prep
A
Squat and Bench Warm Up
1 Set of Each Movement Deadlift Prep - Prone Scorpions x 5 each side - Bird Dog x 5 each side - Cat Camel x 10 - Air Squat x 10 - Hinges x 10 Bench Prep - Arm Circles x 10 each direction - Db Cuban Press @ 8lbs Each Hand x 10 - Banded External Rotation @ Green Band x 10 each - Tempo Push-ups (3 Seconds Down + Pause at the Bottom) x 5 Reps
B
Back Squat
2, 2, 6, 6, 6, 6 @ 135, 185, 225, _ , _ , _ lb
C
Bench Press
5 x 5
D
Leg Extension
4 x 12
E
Seated Hamstring Curl
4 x 12
F
Leg Press
4 x 6
Prep
A
Back and Biceps Warm up
1 Set of each Movement - Bodyweight Hinges - Trx Row x 10 Pillar prep (Core) - Seated Knee Tucks x 20 - Dead bug x 15 - T Spine Reach and Rotate
B
Trap Bar Deadlift
5 x 3
C
Pendlay Row
5 x 5
D
Plate Loaded Lat PullDown
4 x 8
E
Plate Loaded Row
4 x 8
F
EZ Bar Curl
4 x 12
Prep
A
Shoulder Press Warm Up
2 Rounds of 12-20 reps on each movement ** Use 8lb Db in each hand ** - Standing Db External Rotation - DB Cuban Press - Db Shoulder Press - Db Lateral Raise Keep Weight the Same for all exercises
B
Shoulder Press
5 x 3
C
Plate Loaded Shoulder Press
4 x 8
D
Seated DB Shoulder Press
4 x 12
E
Rear Delt Flyes
4 x 8
F
DB Lateral Raise
4 x 8
Fred
17 y/o Student Athlete, Volleyball
Verified Athlete"I have been training on Coach Rylane's Programs for over 1 year and have already seen my big 3 performance improve drastically. Coach Rylane provides me with weekly feedback to ensure that I make the correct progressions week to week."
Carsten
16 Y/o Soccer Player
Verified Athlete"I have been training on Coach Rylane's Programs for 8 months and have seen drastic improvements in my physique, significantly more muscle definition, and strength enhancment."
