PSP3
PowerliftingCongratulations! If you're looking at this description then you have taken the first step in setting PR's in no time! This program is tried and true by our strength coaches, who have years of experience working with athletes at all levels; professional, college and high school.
Juice-E is the first taste of an intermediate powerlifting/bodybuilding program that will help you increase you PR's in all your lifts (squat, bench, deadlift) in 8 weeks! This program is split into 5 days during the week, allowing you to push yourself to the limit while giving ample time for recovery in between.
The breakdown of this program:
Monday: Max Effort Upper Body Press
Tuesday: Max Effort Lower Body
Wednesday: Back/Biceps
Thursday: Lower Body, Speed Emphasis
Friday: Volume Upper Body/Triceps/Biceps
After 8 weeks of this program you will be starving for the next step, Juice-E Deux. Take this first step and you'll be that much closer to stacking pounds onto your PR's!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
PSP3 Dynamic Warm-up
Playground Skips x 15yds. Side Slide + Arm Swings x 15yds. each way Carioca x 8 Touches each way Backward Running x 15yds. Tin Soldiers x 15yds. In-Step Lunge + Hamstring Stretch x 15yds. Reverse Lunge + Lean Over Knee Thats Up x 15yds. Lateral Lunge x 5 each Cross-over Lunges x 5 each Toe Touch Squats x 5
B1
Mini-band Side Steps
2 x 12 @ 3
B2
Banded Goodmornings
2 x 8 @ 2
B3
Single Leg Hip Extensions
2 x 8
C
Back Squats
5, 5, 5, 3, 3, 3, 3
D
Trap Bar Deadlift
4 x 10
E1
Glute Ham
4 x 5
E2
DB Lunges
3 x 10
F
Calf Raise
3 x 15
Recovery
G
Smash Party
BB Hamstring x30 sec ea Prone Pec x30 sec ea Side Lying Hip x30 sec ea Trigger Point Quad x30 sec ea Side Lying Lat x30 sec ea
Prep
A
PSP3 Dynamic Warm-up
Playground Skips x 15yds. Side Slide + Arm Swings x 15yds. each way Carioca x 8 Touches each way Backward Running x 15yds. Tin Soldiers x 15yds. In-Step Lunge + Hamstring Stretch x 15yds. Reverse Lunge + Lean Over Knee Thats Up x 15yds. Lateral Lunge x 5 each Cross-over Lunges x 5 each Toe Touch Squats x 5
B1
Banded T,L,W,i,Y,I
1 x 12 @ 1
B2
Band OH Pulldown
2 x 8
B3
Inchworms
1 x 6
C1
Bench Press
8, 5, 5, 3, 3, 3, 3
C2
Plank Slides
4 x 10
D1
Shoulder #1
3 x 10
D2
Tricep Pressdown
3 x 15
D3
Wide Stance Anti Rotation
3 x 10 @ 2
Recovery
E
Smash Party
BB Hamstring x30 sec ea Prone Pec x30 sec ea Side Lying Hip x30 sec ea Trigger Point Quad x30 sec ea Side Lying Lat x30 sec ea
Prep
A
PSP3 Dynamic Warm-up
Playground Skips x 15yds. Side Slide + Arm Swings x 15yds. each way Carioca x 8 Touches each way Backward Running x 15yds. Tin Soldiers x 15yds. In-Step Lunge + Hamstring Stretch x 15yds. Reverse Lunge + Lean Over Knee Thats Up x 15yds. Lateral Lunge x 5 each Cross-over Lunges x 5 each Toe Touch Squats x 5
B
Chin-ups
5, 3, 3, 3, 3, 3 @ 0, _ , _ , _ , _ , _ lb
C
DB Incline Row
4 x 10
D1
DB Pullover
3 x 8
D2
Band Pull-apart (Underhand)
3 x 15
Recovery
E
Smash Party
BB Hamstring x30 sec ea Prone Pec x30 sec ea Side Lying Hip x30 sec ea Trigger Point Quad x30 sec ea Side Lying Lat x30 sec ea
Prep
A
PSP3 Dynamic Warm-up
Playground Skips x 15yds. Side Slide + Arm Swings x 15yds. each way Carioca x 8 Touches each way Backward Running x 15yds. Tin Soldiers x 15yds. In-Step Lunge + Hamstring Stretch x 15yds. Reverse Lunge + Lean Over Knee Thats Up x 15yds. Lateral Lunge x 5 each Cross-over Lunges x 5 each Toe Touch Squats x 5
B1
Mini-Band Monster
2 x 12 @ 3
B2
BB RDL's
1 x 8 @ 45 lb
C1
Box Jump
4 x 5
C2
Plank + 5lb Slide
4 x 5 @ 5 lb
D1
Banded Deadlifts
5, 2, 2, 2, 2, 2, 2, 2, 2 @ 30, 40, 45, _ , _ , _ , _ , _ , _ %
D2
Rest
8 x 90
E1
BB RDL's
4 x 10
E2
DB Single Leg Squat
4 x 8
Recovery
F
Smash Party
BB Hamstring x30 sec ea Prone Pec x30 sec ea Side Lying Hip x30 sec ea Trigger Point Quad x30 sec ea Side Lying Lat x30 sec ea
Prep
A
PSP3 Dynamic Warm-up
Playground Skips x 15yds. Side Slide + Arm Swings x 15yds. each way Carioca x 8 Touches each way Backward Running x 15yds. Tin Soldiers x 15yds. In-Step Lunge + Hamstring Stretch x 15yds. Reverse Lunge + Lean Over Knee Thats Up x 15yds. Lateral Lunge x 5 each Cross-over Lunges x 5 each Toe Touch Squats x 5
B1
Banded T,L,W,i,Y,I
1 x 12 @ 1
B2
Scap Depressions
1 x 8
B3
Pushup X Touch
1 x 8
C1
Close Grip Bench Press
5 x 8
C2
BB Curls
5 x 8
D1
DB Skullcrusher
3 x 10
D2
BB 2 Way Curls
3 x 8
E1
BB Wrist Curl
20, 15, 10 @ 45, 65, 85 lb
E2
BB Reverse Wrist Curls
20, 15, 10 @ 25 lb
F
4 Way MB Abs
2 x 10 @ 10 lb
Recovery
G
Smash Party
BB Hamstring x30 sec ea Prone Pec x30 sec ea Side Lying Hip x30 sec ea Trigger Point Quad x30 sec ea Side Lying Lat x30 sec ea
