Powerbuilding - 6 Week Squat Emphasis: Training by Mark Roberts in TrainHeroic

Rise Athletics USA

Powerlifting, Power Sports , Strength & Conditioning, Bodybuilding, Functional Training, General Fitness
Coach
Mark Roberts

Powerbuilding - 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! 

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
benefit-image-0
Increase Strength
Each day begins with a compound primary and secondary movement to help you gain strength and confidence under big weight.
benefit-image-1
Build Muscle
Drop sets and burnouts throughout the accessory work is guaranteed to get your muscles pumped and create the metabolic stress needed to build mass!
benefit-image-2
Improve Technique
The block style of periodization gives you the opportunity to consistently work on the same movements to refine and improve technique. Improving overall results.
Features
feature-icon
Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Saturday
Week 1 Day 7

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

Powerbuilding - 6 Week Squat Emphasis