Look Strong Naked- The Standard
Christy Senay
Powerlifting, Strongman, Bodybuilding, Strength & ConditioningOur original program that started it all, this program sets the standard for getting results in the gym. It is an intense powerbuilding program to become stronger AND look stronger.
*The Standard is an Updated version of our original LSN program.
Why? Simply put, a bigger muscle has the potential to be a stronger muscle. A lot of times in strength training hypertrophy is overlooked, which is where a lot of powerlifting programs fall short. This program utilizes training techniques intended to both increase strength and elicit muscle growth, this is going to help you get stronger and look stronger at the same time. Look strong naked!
What? Each day of this 5 day a week program is focused around a specific movement/goal:
- Overhead Press
- Deadlift
- Conditioning
- Bench Press
- Squat
Structure The program is comprised of two 4 week waves that progress you in your power movements and push your accessories to the max.
More questions? Email ADMIN@LOOKSTRONGNAKED.CO
Prep
A
LSN Overhead Press Warm Up
Please complete these warm ups in a circuit x1-2. If you have a prefered mobility sequence or warm up please feel free to replace this with yours. - 10 Shoulder Swimmers - 10 Bottoms Up KB press - 25 Banded tricep pushdowns - If you are doing push press then do the push press dip drill in order to find a good dip position (see video)
B
Barbell Overhead Press
4 x 5 @ 72 %
C
Incline Bench Press
3 x 10
D1
Lateral Raises
3 x 10
D2
DB Upright Rows
3 x 12
D3
Reverse Flys
3 x 15
E
Push Up
1 x 30 @ MAX
F
Face Pull
1 x 100
Prep
A
LSN Deadlift Warm Up
60s Deadbug 60s Side Plank- 30s per side 60s Bird Dog (hold out 10s alternating) 15 Straight Arm Lat Pulldowns 10 Hip bridges w/ hip circle & 10s holds x1-2
B
Conventional Deadlift
4 x 5 @ 72 %
C
Barbell RDL
3 x 10
D
Lat Pulldown
4 x 12
E
Single Arm DB Row
3 x 10
F1
Seated Incline DB Curl
3 x 10
F2
Hammer Curl
3 x 10
A
Prowler Push
1 x 4:00
B
Overhead Press Step and Carry
2 x 30
C
Gorilla Rows
3 x 6
D
Weighted Plank
3 x 60
Conditioning
E
LSN Circuit I
5 each arm KB/DB Snatch 5 Pull-Ups - grip of choice 60s assault bike or rower x 3 with as little rest in between as possible. Get your breath back and go!
Prep
A
LSN Bench Warm Up
1-2 min Lat Stretch Series 20 Band Pull Aparts 20 Band/Cable Tricep Pushdowns x1-2
B
Bench Press
4 x 5 @ 72 %
C
DB Bench Press
12, 12, 12, MAX
D1
Incline DB Chest Fly
3 x 12
D2
Seal Row
3 x 12
E
DB JM Press
15, 15, 15, MAX
Strength/Power
F
Ab Options
3 sets of REPS (1-2 short of failure) Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps
Prep
A
LSN Squat WarmUp
6 Mcgill Sit ups on each side w/ 10s hold each 10 banded glute bridge w/ 10s hold each rep 10 (per leg) Single Leg RDL w/ DB or KB- slow x1-2
B
Back Squat
4 x 4 @ 72 %
C
Barbell Goodmorning
4 x 6
D
Bulgarian Split Squat
3 x 8
E
Heel Elevated Goblet Squat
3 x 20
F1
Leg Extension˙
3 x 15
F2
Hamstring Curl
3 x 15
Christy Senay
Elite powerlifter, competitive strong woman, and strength coach
Gary Piotrowski
Professional strongman and owner of very large biceps
Throw away all of your strength programs that neglect hypertrophy! LOOK STRONG NAKED.
Get Look Strong Naked- The Standard
Joe and Kate Gatsy
Power Couple!
Verified Athlete""Our numbers went up on all barbell movements and the mirror muscles went up with them. Look Strong Naked gave us tons of variation with exciting and challenging new exercises that we have never done along with fine tuning the movements we were already accustomed to.""
Megan Canili
@mrscanili
Verified Athlete"Here are my results from one round of Look Strong Naked. I thoroughly enjoyed the program! It forced me to think and do things differently. I lost 1.5 inches around the middle , my deadlift went from 285 to 315, and my bench from 185 to 200 for reps!"
