Akime Pinder Coaching
Powerlifting, BodybuildingGain strength & size with this 14-week leg, push and pull program. Strength work focuses on deadlift and bench. Squats have been replaced with some great alternatives which limit spinal loading.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
AP Mobility Warm Up
B
Single-Leg Squat to Bench
3 x 10
C
Barbell RDL
3 x 8
D
Front Foot Elevated Suitcase Split Squat.
3 x 8
E1
Seated Hamstring Curl
3 x 12
E2
Single-Leg Calf Raise
3 x 15
F
Weighted Side Plank
3 x 30
A
AP Dowel Warm Up
B
Barbell Bench Press
5 x 5 @ 75 %
C
Incline Dumbbell Bench Press
3 x 8
D
Arnold Press
3 x 8
E1
Weighted Tricep Dip
3 x 12
E2
Band Face Pull
3 x 12
E3
Strict Lower Hanging Leg Lifts
3 x 15
A
AP Mobility Warm Up
B
Barbell Deadlift
5 x 5 @ 75 %
C
Narrow Grip Cable Row
3 x 10
D
Single-Arm Half Kneeling High Pull
3 x 10
E1
Dumbbell Pullover
3 x 10
E2
Barbell Shrug
3 x 10
F
Palloff Holf & Twist
3 x 30
A
Whole Body Foam Roll
B
Barbell Hip Thrust
5 x 5
C
RFE Forefoot Suitcase Split Squat
3 x 10
D
Leg Extension
3 x 10
E1
Razor Hold
3 x 20
E2
Single-Leg Calf Raise
3 x 20
E3
Weighted Side Plank
3 x 30
A
AP Dowel Warm Up
B
Barbell Bench Press
5 x 3 @ 85 %
C
Incline Barbell Bench Press
3 x 8
D
Arnold Press
3 x 8
E1
Weighted Tricep Dip
3 x 10
E2
Kneeling DB Lateral Raise
3 x 10
F
Strict Lower Hanging Leg Lifts
3 x 15
G
Cable Tricep Extension
3 x 15
A
Whole Body Foam Roll
B
Barbell Deadlift
5 x 3 @ 85 %
C
Lat Pulldown
3 x 10
D
Single Arm Row
3 x 10
E1
Dumbbell Pullover
3 x 10
E2
Barbell Shrug
3 x 10
F
Incline Bench Dumbbell Curl
3 x 12
