Team Mulqueen
Bodybuilding, Powerlifting, Power Sports , Personal Training, Functional Fitness, General Fitness, Strongman, Strength & Conditioning, WeightliftingBlock 2 - 4 weeks - 19 workouts
Each workout includes:
- Warm Up
- Strength Work
- Accessories Work
- WOD
You will need:
-Barbell and bumper plates
-Dumbbells, Leg Press, Leg Curl, Dip bars
Please make sure you have completed Block 1 before doing this program.
This program is perfect for anyone who is dedicated to getting stronger and fitter. This is not some cookie cutter bullsh*t program, this is designed scientifically and is completely periodised for the entire duration of the program.
This program is for people who are serious about progress and willing to put the work in long term.
A huge amount of science, work and experience has gone into The Strength & Conditioning Program, and if followed correctly will add weight to all of your lifts and get you fitter and faster.
Features5 sessions per week
Must use App app to view and log training
Program Training
A1
Seated External Rotation
3 x 12
A2
Deficit Push Ups
3 x 12
B
Barbell Bench Press
5, 5, 5, 5, 5, MAX @ 70 %
C1
Strict Bodyweight Pull-Up
4 x 8
C2
Incline DB Bench Press
4 x 10
D
Cable Lateral Raise
4 x 12
E1
EZ Preacher Curls
3 x 10
E2
Cuban Press
3 x 10
F
Open Workout 15.5
For Completion
A1
Resistance Band Crab Walk
3 x 12
A2
Bulgarian Split Squat
3 x 12
B
Back Squat
5, 5, 5, 5, 5, MAX @ 70 %
C1
DB Lunge
4 x 8
C2
Lying Leg Curl
4 x 8
D
Back Extension
4 x 12
E
Ab Wheel
3 x 15
F
TM WOD: Burpees and Row
1 x 0
A1
Band Face Pull
3 x 12
A2
Cuban Press
3 x 12
B
Barbell Military Press
5, 5, 5, 5, 5, MAX @ 70 %
C1
Dead Stop Bent Over Row
4 x 8
C2
Dip
4 x 10
D
Bent Over Rear Delt Fly
4 x 12
E1
Skull Crushers
3 x 10
E2
EZ Upright Row
3 x 10
F
TM WOD: Thrusters Complex
A1
American KB Swing
3 x 12
A2
Hanging Knee Raise
3 x 12
B
Deadlift
5, 5, 5, 5, 5, MAX @ 70 %
C
Dumbbell RDL
4 x 8
D1
Cable Crunches
3 x 15
D2
Plank
3 x 1:00
D3
Lying Leg Raises
3 x 15
D4
DB Side Bend
3 x 15
E
TM WOD: Deadlifts and Pull-Ups
A1
Squat Jump
10 x 5 @ 61.73 kg
A2
Prowler Explosions
10 x 5 @ 88.18 kg
A3
Burpee pull-up
10 x 5
