Greg Panora Training Systems

Powerlifting, Strength & Conditioning
Coach
Greg Panora

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 8-week program
Sunday
Shaolin Bench Program: Week 1 Day 1

A

Bench Press

5 x 4 @ 65 %

B

Bench Press

4 x 3 @ 70 %

C

Bench Press

3 x 3 @ 72.5 %

Tuesday
Shaolin Bench Program: Week 1 Day 3

A

Seated Military Press

4 x 4

B

DB Lateral Raise

3 x 12

C

Front Plate Raise

2 x 15

D1

Bent Over Row

D2

Bent Over Row

1 x 6

E

DB Pullover

4 x 10

Wednesday
Shaolin Bench Program: Week 1 Day 4

A

Close Grip Bench Press

5 x 5 @ 50 %

B

DB Bench Press

2 x 20

C

Skull Crushers

5 x 10

D

Dip

4 x 12

Friday
Shaolin Bench Program: Week 1 Day 6

A

Dumbell Row

5 x 12

B

Pull-Up

4 x 10

C

Barbell Upright Row

3 x 10

D

DB Lateral Raise

4 x 10

Coach
coach-avatar Greg Panora

7 time all time world record holder|2630 multi-ply total|2102 raw no wraps total|2335 single-ply total|Every top 10 list at Westside Barbell|Currently coaching powerlifting at Crossfit Casco Bay

Shaolin Bench Program