dmstrength
Powerlifting, General FitnessThis 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.
4 sessions per week
Must use App app to view and log training
Program Training
A
Lower Movement Prep
B
Back Squat
4 x 8 @ 65 %
C
BB RDL
3 x 12 @ 7
D
Bulgarian Split Squat
3 x 12 @ 7
E
Inverted Row
3 x 10
F
American KB Swing
3 x 15 @ 7
A
Upper Movement Prep
B
Bench Press
4 x 8 @ 65 %
C
Strict OHP
3 x 8 @ 6
D
Bent Over Row
3 x 8 @ 6
E1
Skull Crushers
3 x 12 @ 7
E2
DB Lateral Raise
3 x 12 @ 7
A
Rest Day
A
Lower Movement Prep
For Completion
B
Paused Front Squat
3 x 5 @ 60 %
C
Deadlift
3 x 8 @ 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
A
Rest Day
A
Upper Movement Prep
B
Behind the Neck Strict Press
3 x 5 @ 6
C
DB Incline Bench Press
3 x 12 @ 7
D
Standing Single Arm DB OHP
3 x 12 @ 7
E
Scap Retraction Pull Up
2 x 6
F
Pull-up
3 x 5
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.
