Koa Strong
Really ask yourself if you’re where you want to be right now…
Are you happy with your strength levels…? Are you happy with how you look…?
If you answered no to either of those questions, then this may be the right program for you!
This is the exact style of training I utilized in the past to get to a level where I was squatting 772 lbs (350 kg), benching 485 lbs (220 kg), and deadlifting 920 lbs (417 kg). If you want to get JACKED and STRONG, this is the last place you’ll need to look. With a smart approach, regularly scheduled deloads, a mix of powerlifting and bodybuilding style training, and video tutorials of everything, you’ll have access to everything you’ll need!
LET ME HELP YOU! LET’S DO THIS!!!
Features4 sessions per week
Must use App app to view and log training
Program Training
Squat Warmup
A
Take 5-10 mins total to get your hips/ankles ready! https://www.youtube.com/watch?v=SBtSf9HZrWU&ab_channel=PeteRubish
B
High Bar Squat (Beltless/Bare-Knee)
20, 12, 10
Bench Warmup
C
https://youtu.be/Eumzji69D-M?t=4 Perform 1 Round of this warmup, adhering to the exercises as closely as possible! Some modifications may be necessary, but don't spend more than 5-10 mins tops on this
D
Bench Press w/Half Second Pause at Top & Bottom
4 x 12
E
Wide-Grip Lat Pulldown
4 x 20
F
Barbell Curls
4 x 15
G
Front Plank
2 x 1:00
Squat Warmup
A
Take 5-10 mins total to get your hips/ankles ready! https://www.youtube.com/watch?v=SBtSf9HZrWU&ab_channel=PeteRubish
B
Front Squat (Beltless/Bare-Knee)
3 x 10
Bench Warmup
C
https://youtu.be/Eumzji69D-M?t=4 Perform 1 Round of this warmup, adhering to the exercises as closely as possible! Some modifications may be necessary, but don't spend more than 5-10 mins tops on this
D
Bench Press w/Half Second Pause at Top & Bottom
4 x 10
E
Face Pulls w/Pause at Forehead
4 x 20
F
Tricep Pushdown
4 x 20
G
Side Plank on Elbows
2 x 1:00
Squat Warmup
A
Take 5-10 mins total to get your hips/ankles ready! https://www.youtube.com/watch?v=SBtSf9HZrWU&ab_channel=PeteRubish
B
Low Bar Squat (Beltless/Bare-Knee)
1 x 1
C
High Bar Squat (Beltless/Bare-Knee)
3 x 10
Bench Warmup
D
https://youtu.be/Eumzji69D-M?t=4 Perform 1 Round of this warmup, adhering to the exercises as closely as possible! Some modifications may be necessary, but don't spend more than 5-10 mins tops on this
E
Bench Press w/Half Second Pause at Top & Bottom
5 x 8
F
Rear Delt Flyes
3 x 20
G
DB Lateral Raise
3 x 20
H
Ab Wheel
2 x 10
Deadlift Warmup
A
Take 5-10 mins total to get your hips/ankles ready! https://www.youtube.com/watch?v=SBtSf9HZrWU&ab_channel=PeteRubish
B
Sumo OR Conventional Deadlift (Beltless)
2 x 10
C
Seated Cable Row
3 x 20
D
Prone Machine Hamstring Curl
3 x 15
E
Pronated-Grip Dead-Hang Pullup
F
Cable Curls w/Straight-Bar
4 x 15
Pete Rubish
Pete is a competitive 242 lb powerlifter with best lifts of 772 lbs (350 kg) on squat, 485 lbs (220 kg) on bench, and 920 lbs (417.5 kg) on deadlift. For the last 10 years, he has been coaching and training lifters to be their best!
