12 Week PowerLifting Starter
CR-Athletics
PowerliftingThis program is meant to increase your strength in the deadlift, back squat, and bench press as it is essentially a classic Westside Barbell / Louie Simmons routine.
Duration - 12 weeks
Volume - moderate to high
Sessions per week - 4
Split - Upper / Lower / Upper / Lower
Intensity - high
With adherence to this program and through implementing appropriate recovery strategies you will consistently increase your training / working max through the 12 weeks.
Additionally, with your purchase you will gain access to this program for one year, as you will have the opportunity to run through this program multiple times.
*Aerobic training should be limited during this program as it will inhibit your progress.
Prep
A
Warmup (Upper Body)
Pushups - 10-20 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
Bench Press
10 x 3 @ 50 %
C
Seated DB Shoulder Press
4 x 10
D
Pull-up
4 x MAX
E
Tricep Pushdown
4 x 15
F
Hammer Curl
4 x 15
Recovery
G
Cooldown (Upper Body)
Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Lower Body)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Side lying T-Spine rotation - 5 ea. side
B
Front Squat
3 x 3
C
Good Morning
4 x 10
D
DB Reverse Lunge
4 x 6
E
Reverse Hyper Extensions
4 x 15
F
Sled Drag
3 x 20
Recovery
G
Cooldown (Lower Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Upper Body)
Pushups - 10-20 reps Side lying T-Spine rotation - 5 ea. side Then... Pick one of the following & perform for 1-2 sets (*Rest 2 minutes between sets if performing 2 sets) Band Pullaparts - 12-15 reps or T's, A's, W's, & Y's w/ crossover symmetry bands - 8-10 reps of each movement or Prone I's, Y's, & T's - 10-12 reps of each movement
B
Bench Press w/Multi Grip Bar
3 x 5
C
Bent Over Barbell Row
4 x 10
D
Skull Crushers
4 x 15
E
Tricep Pushdown
4 x 15
F
DB Lateral Raise
4 x 15
Recovery
G
Cooldown (Upper Body)
Foam Roll - Lats Thoracic Spine (with or without a double tennis ball) Pecs *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Lat Stretch - 2 reps each side for 10-30+ seconds Seated T-spine rotation - 5 reps each side
Recovery
H
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Prep
A
Warmup (Lower Body)
Pick 2-3 mini-band movements from video and perform them for 2 rounds of 10 reps each movement -or- Perform single leg glute bridges for 10 reps each leg w/ a 1-2 sec. pause @ the top of each movement Then... Worlds Greatest stretch - 2-3reps on each side (hold each position within each rep for 1-2 seconds) Lateral Lunge - 5ea side Inverted Hamstring - 5ea. leg Leg Cradle - 5ea. side Bent Knee Hamstring Stretch - 5ea. leg (hold each rep for 2-3 seconds) Side lying T-Spine rotation - 5 ea. side
B
Box Squat (squat to box)
10 x 2 @ 50 %
C
Deadlift
10 x 1 @ 50 %
D
Glute Ham Raise (GHR)
3 x 10
E
Bulgarian Split Squat
3 x 6
Recovery
F
Cooldown (Lower Body)
Foam Roll - Posterior Hip Lats Calves Adductors IT Band Quads Thoracic Spine (with or without a double tennis ball) Hamstrings *Roll each area for 15-30 seconds. In extremely sensitive areas, stop at the point of sentivity and apply gradual pressure for 30-60 seconds before continuing. **Focus on areas with restrictions in ROM or muscles with soreness or tightness. Mobility - Bent Knee Hamstring Stretch - 4-5 reps each side (hold each rep for 2-3 seconds) Kneeling Hip Flexor Stretch - 4-5 reps each side (hold each stretch 2-5 seconds) 1/2 kneeling Adductor dips - 4-5 reps each side Stride stretch w/ external rotation - hold stretch on each side for 20-30+ seconds
Recovery
G
Post Workout Nutrition Guidance
Within 15 minutes of your workout - For those weighing between 150 - 180lbs - Protein 25-30g - Carbs 60-75g For those weighing between 181 - 215lbs - Protein 30-35g - Carbs 75-90g For those weighing between 216 - 245lbs - Protein 35-40g - Carbs 90-105g
Cristobal Rodriguez
Coach Rodriguez's 15 years of hands on experience have provided him opportunities to support countless professional athletes, members of the special forces community, many amateur (high school & college) athletes and clients from all walks of life. He possesses a Master of Science degree in Exercise Science with a focus on Performance Enhancement & Injury Prevention.
This Program utilizes a progressive and research based training approach. Therefore all you need to do is to follow the program as its prescribed and you'll be one step closer to achieving your goals. What are you waiting for?
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