Lead By Example Training
Weightlifting, Powerlifting, Power Sports , Bodybuilding, Olympic LiftingThis program is designed to increase your Squat, Bench and Deadlift. It is a program focused on the SBD it could be for beginners just getting into really pushing volume on the SBD or the advanced/intermediate lifter who wants to just focus on the SBD for 6 weeks.
The program is set up where you go 4 days a week with one day off in between each workout and then a 4th day which is prescribed but not required would be done on a Saturday or Sunday and you would turn around and lift on Monday. The 4th workout of the week is lighter modified SBD lift, where you do not do Squat bench or deadlift but you do an accessory to them.
For 3 weeks you get accustomed to lifting in the low rep range for 60-70% of your 1RM. Then for weeks 4 and 5 you stay in the 5 x 5 rep range and push volume and weight a little. Week 6 you cap it off with near max lifts on your SBD staying in the 2-3 rep range and basically trying to do your old 1RM for 2 reps.
YOU WILL NEED TO KNOW YOUR 1RM, A GUESSTIMATE IS OK BUT NOT GREAT!
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
2 x 5
B
Back Squat
3 x 5 @ 65, 65, 70 %
C
1-ARM Floor Press
3 x 10
D
DB Reverse Lunge (Front Foot Elevated)
2 x 8
E
Pull-Up
3 x 4
F
Shoulder Press
3 x 4
A
Deadlift
2 x 4
B
Deadlift
3 x 5
C
Bulgarian Split Squat
2 x 12
D
Chest-Supported DB Row
3 x 12
E
Close Grip Bench Press
3 x 5
F
Dragon Flag
3 x 10
A
Bench Press
2 x 5
B
Bench Press
3 x 5
C
DB Skull Crusher
2 x 12
D
1-Arm DB Row
3 x 10
E
DB Lateral Step-Up
2 x 8
F
Strict Chin Up
3 x 5
A
Front Squat
3 x 8
B
Single Leg RDL
3 x 6
C
Low-Incline Bench Press
3 x 8
D
Dead Bug
3 x 20
E
Banded Kettlebell swings
3 x 12
