Rise Athletics USA
Powerlifting, Power Sports , Strength & Conditioning, Bodybuilding, Functional Training, General FitnessPowerbuilding - 6 Week Squat Emphasis
is a hybrid program designed to build both strength and muscle mass with an emphasis on squatting.
This program has 5 training days per week split into a 2 On 1 Off then 3 On 1 Off format. With 2 Upper 2 Lower and 1 Full body day.
We uitilise linear periodisation in a block pattern to increase strength whilst wave loading our accessories and using drop sets and burnouts to stimulate hypertrophy.
This program has moderate intensity working in rep ranges 5-15 primarily with a higher overall volume. Lots of good quality food and rest is needed while following the program but results are guaranteed if you put the work in!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Upper Body Push Warm Up
Upper Body Push Warm Up (15min max) 1. Foam Roll Lats + T-Spine + Chest 2. Bi-Phasic Lat and Pec Stretch 3. Side Lying T-Spine Rotation - 5 each 4. 3-Way Banded Shoulder Warm-Up - 5 reps each movement 5. Inverted Row - 3s up 3s hold 5s down x 3 reps 6. Seal Jacks + Plyo Push Up - 3x3
B
Bench Press
5 x 5
C
Bent Over Row
8, 8, 8, _
D1
Seated DB Press
10, 10, _
D2
T-Bar Row
10, 10, _
E1
Quadruped Row
3 x 15
E2
DB Lateral Raise
3 x 15
E3
Adductor Side Plank
3 x 0:30
Prep
A
Squat Warm Up
Squat Warm Up (15min max) 1. Foam Roll Quadriceps + Adductors 2. Bi-Phasic Hip Flexor Stretches 3. Birddogs - 5 each 4. Double Band Glute Bridges - 5+3s hold each rep 5. Tempo Goblet Squat - 5s down 3s hold 3s up x 3 reps 6. Squat Jumps - 3x3
B
Box Squat
5 x 5
C
Barbell RDL
8, 8, 8, _
D1
Landmine Single Leg RDL
10, 10, _
D2
Reverse Lunges
10, 10, _
E1
SL Leg Extension Machine
3 x 15
E2
DB Lateral Lunge
3 x 12
E3
Weighted Plank Hold
3 x 0:30
A
Walk
1 x 30:00
Circuit
B
Active Recovery Circuit 4 Rounds (minimal rest) 1. 15 curl ups 2. 15ea Single Leg Glute Bridges 3. 10ea Single Leg Lowering 4. 15ea Side Plank Hip Thrusts 5. 15ea IYTs
C
Foam Roll
1 x 15:00
D
Static Stretch
1 x 30:00
Prep
A
Hinge Warm Up
Warm Up (15min max) 1. Foam Roll Adductors + Hamstrings 2. Bi-Phasic Adductor Stretch 3. Side Lying Hip Thrusts - 5 each 4. Banded Straight Arm Pulldown - 5+3s hold each rep 5. Tempo Kettlebell RDL - 5s down 3s hold 3s up x 3 reps 6. Broad Jumps - 3x3
B
Deadlift
5 x 5
C
Front Squat
8, 8, 8, _
D1
Reverse Sled Drag
3 x 60
D2
Banded Hamstring Curls
3 x 30
D3
Ab Wheel
3 x 15
Prep
A
Upper Body Push Warm Up
Upper Body Push Warm Up (15min max) 1. Foam Roll Lats + T-Spine + Chest 2. Bi-Phasic Lat and Pec Stretch 3. Side Lying T-Spine Rotation - 5 each 4. 3-Way Banded Shoulder Warm-Up - 5 reps each movement 5. Inverted Row - 3s up 3s hold 5s down x 3 reps 6. Seal Jacks + Plyo Push Up - 3x3
B
Strict Press
5 x 5
C1
Chin-Up
8, 8, 8, _
C2
DB Press in Glute Bridge
8, 8, 8, _
D1
Feet Elevated Inverted Row
D2
Psoas March
3 x 30
D3
Tall Kneeling Landmine Press
3 x 15
Prep
A
Squat Warm Up
Squat Warm Up (15min max) 1. Foam Roll Quadriceps + Adductors 2. Bi-Phasic Hip Flexor Stretches 3. Birddogs - 5 each 4. Double Band Glute Bridges - 5+3s hold each rep 5. Tempo Goblet Squat - 5s down 3s hold 3s up x 3 reps 6. Squat Jumps - 3x3
B
Back Squat
5 x 5
C1
Staggered Stance Good Mornings
4 x 8
C2
Landmine Split Squat
4 x 8
D1
Dip
D2
SA Split Stance Band Row
3 x 50
Circuit
E
Tabata 18 Rounds of 20s on 10s off 6 Rounds of each exercise 1. Push Ups 2. Banded Reverse Flies 3. Curl Ups
