Uplifting Fitness and Nutrition
PowerliftingGoal for this block is to increase readiness while building your frame. You have a mix of all training styles
One day is focused on higher reps
One day is focused on moderate weight with lower reps and sets to focus on technique
One day is focused on maximizing your strength
I do recommend you have at least 1 year of training under your belt and you add in extra recovery
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
1 x 5:00
B
Banded Posterior Hip Mobilization
3 x 0:30
C
Banded Anterior hip mobilization
3 x 0:30
D
Pause Back Squat
4 x 8 @ 65 %
E
One-Arm DB Bench Press
4 x 8 @ 7
F
Paused Deadlift
4 x 8 @ 65 %
G1
Pull Through
4 x 10
G2
Seated Row
4 x 10
G3
DB Overhead Tricep Extension
4 x 10
A1
Theraband Ankle Band Walks
3 x 0:20
A2
Overhead Squat w/ PVC
3 x 5
A3
Band Pull-Apart
3 x 8
B
Back Squat
4 x 3 @ 70 %
C
Bench Press
4 x 3 @ 70 %
D
RDL
4 x 3 @ 70 %
E1
Lat Pulldown
4 x 10
E2
Bumper Push-Up
4 x 10
E3
DB Bicep Curls
4 x 10
E4
DB Lunges
4 x 10
A
Foam Roll
1 x 8:00
B
Back Squat
3 x 5 @ 80 %
C
Bench Press
5 x 3 @ 80 lb
D
Deadlift
3 x 5 @ 80 %
E
Chest-Supported DB Row
3 x 12
F
4-Way Dead Bug
3 x 0:30
G
Paloff Press
3 x 12
