dmstrength

Powerlifting
Coach
Desiree Morgan

This is a 6-week hypertrophy mesocycle designed to increase overall strength in the squat, bench, deadlift, and overhead press. 

Program design is for novice to intermediate lifters wanting to optimize general movement patterns and increase foundational strength.

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Lower Movement Prep

1 x 10

B

Back Squat

4 x 12 @ 60 %

C

BB RDL

3 x 12 @ 7

D

Bulgarian Split Squat

3 x 12 @ 7

E1

Inverted Row

4 x 10

E2

Cable Face Pull

4 x 10

Monday
Week 1 Day 2

A

Upper Movement Prep

1 x 10

B

Bench Press

4 x 12 @ 60 %

C

Strict OHP

3 x 8 @ 7

D

Bent Over Row

3 x 8 @ 7

E1

One-Arm DB Bench Press

3 x 12 @ 7

E2

Skull Crushers

3 x 12 @ 7

F

DB Lateral Raise

3 x 15 @ 7

Tuesday
Week 1 Day 3

A

Rest Day

Wednesday
Week 1 Day 4

A

Lower Movement Prep

1 x 10

B

Paused Front Squat

3 x 5 @ 60 %

C

Deadlift

12, 10, 10, 10 @ 55, 65, 65, 65 %

D1

Chest-Supported DB Row

3 x 12 @ 7

D2

2-Arm DB Hammer Curl

3 x 12 @ 7

E

Suitcase Carry

3 x 60 @ 7

Friday
Week 1 Day 6

A

Seated Single Arm DB OHP

3 x 12 @ 7

B

Behind the Neck Strict Press

3 x 8 @ 6

C

Close Grip Bench Press

3 x 10 @ 60 %

D1

Cable Face Pull

3 x 12

D2

DB Lateral Raise

3 x 12

E

Chin-Up

3 x 8

Coach
coach-avatar Desiree Morgan

Desiree has been training and competing for over a decade. She has an extensive competitive background including Powerlifting, Strongman, Olympic Weightlifting, Highland Games, and Figure.

Summit 1.0