Negaprion Fitness

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.

Features
3 sessions per week
Must use App app to view and log training
Program Training
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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

Strength Club 2.0