Superfly Performance
Powerlifting, General Fitness
Coach
Adrian Jourdan
Push/Pull focused program. Barbell bench press and stiff bar deadlift are the primary movements that will be trained.
Features3 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 9-week program
Sunday
Week 1 Day 1
A
Deadlift (Modified Sumo)
5 x 5 @ 70 %
B
Bench Press
1, 5, 5, 5 @ 90, 80, 80, 80 %
C
Single Leg RDL (Double Dumbbell)
3 x 8
D
Tricep Pushdown
3 x 15
E
Hanging Leg Raise (Strict)
3 x 15
Tuesday
Week 1 Day 3
A
Bench Press
2 x 8 @ 65 %
B
Seated Cable Row
3 x 15
C
DB Lateral Raise
3 x 15
D
Dumbbell Pullover
3 x 12
E
Hip Thrust
3 x 20
F
Side Plank (Forearm)
4 x 20
Thursday
Week 1 Day 5
A
Deadlift (Modified Sumo)
3, 2, 1, 1, 1 @ 80, 85, 85, 85, 85 %
B
Bench Press
1, 3, 3, 3, 3, 3 @ 92.5, 82.5, 82.5, 82.5, 82.5, 82.5 %
C
Single Leg Glute Bridge
3 x 20
D
Skullcrushers (Dumbbells)
3 x 25
E
Standing Cable Wood Choppers
3 x 12
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