Unchained Built
Christy Senay
Powerlifting, Bodybuilding, Strength & ConditioningTo move weight, you need muscle. Duh. But as powerlifters, we get so wrapped up in the SBD it’s easy to forget about a hypertrophy phase! But a dedicated muscle-building block is most likely exactly what you need to push your strength to the next level next time you go heavy. Not to mention, build some heartbreaking booties and biceps. 💔
Now is the time to put the reps in and go after our physique goals, build work capacity, and strengthen weaknesses. Lay the base of MUSCLE to carry you into our future strength and peaking cycles.
The Program: 8 week hypertrophy cycle using variations of SBD and accessories to build more muscle
Goal: Build muscle in order to have a strong foundation for the big 3 as well as get quads bigger than your DrEaMz
Prep
A
Deep Squats Warm Up 😍
Please complete this warm up unless there is a specific warm up you prefer that works good for your pre squat First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 60s Hip 90/90's - 60s McGill Sit Ups per side - 60s bird dog alternating arms and legs slowly (watch demo! this is not just flinging arms and legs all over)
B
Leg Extension˙
3 x 20
C
High Bar Squat
4 x 8
D
Hack Squat
4 x 12
E
Deficit Reverse Lunge
3 x 15
F1
Heel Elevated Goblet Squat
3 x 15
F2
Wall Sit
Prep
A
Bench Warm up❤️🔥
Please complete this warm up unless there is a specific warm up you prefer that works good for your bench First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 60s Cobra - 60s Banded deadbug pullover - 60s Bench Band Pull Aparts
B
Tricep Pushdown˙
3 x 20
C
Close Grip Bench Press˙
4 x 8
D
Incline DB Press˙
4 x 12
E1
Skull Crusher˙
3 x 15
E2
Chest Supported Rear Fly˙
3 x 15
Conditioning
F
❤️⚡Heart Shock HIIT
Heart Shock HIIT 6 rounds 1 round = 20s all out as hard as you can do, 10s recovery, repeat Choose something upper body based (either battle ropes, ski erg, handles only assault bike) that gets you extremely out of breath and winded from a lung based aspect - you should be gasping for air after your done these sessions Jump rope or med ball slams also ok!
Prep
A
Deadlift Warm up ❤️🔥
Please complete this warm up unless there is a specific warm up you prefer that works good for your pre deadlift First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 60s banded hip thrusts w/ 10s hold at top - 60s Side plank rotations (10s hold per side alternating) - 15 lat pulldowns or banded pulldowns
B
Hamstring Curl
3 x 20
C
Barbell RDL
4 x 8
D
Single Arm DB Row˙
4 x 12
E
Lat Pulldown˙
3 x 15
F
Seated Incline DB Curl
3 x 15
Strength/Power
G
I 🩷 Abs
3xREPS (shoot between 10-20!) Do almost as many as you can! If on any of these exercises you are getting more than 20 please increase difficulty with weight, adding pauses.. ect Pick one: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps
Prep
A
Shoulder Warm Up ❤️🔥
Please complete this warm up unless there is a specific warm up you prefer that works good for your overhead First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 60s Shoulder Swimmers - 60s plank (squeeze glutes and pull elbows into belly as hard as you can) - 15 light cuban presses
B
Lateral Raises
3 x 20
C
Barbell Overhead Press˙
4 x 8
D
Arnold Press˙
4 x 12
E
Incline DB Chest Fly
3 x 15
F
Dips˙
3 x 15
Strength/Power
G
Swolemate Superset 💪🏻❤️🔥
Swolemate Superset 💪🏻❤️🔥 Perform 10-15 reps of each exercise pushing each close to failure with 3 rounds w/ about 90s rest between rounds - Cable Upright Rows - Cable Front Raise - Cale Rear Delt Row *No cable machine? You can do all of the exercises with DBs! You can also do the rows and lateral raises lying if that helps you focus more on form and staying strict
Prep
A
Build B00ties 💥 ❤️🔨 Warm Up
Please complete this warm up unless there is a specific warm up you prefer that works good for your pre hip thrust First: - 5 min on cardio equipment (bike/rower/sled/treadmill) slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) Then perform circuit 1x: - 60s Banded Good mornings - 60s Hip Bridge with plate hold (or foam roller) - 60s Side plank hip abduction (30s per side total)
B
Hip Abduction Machine
3 x 20
C
Barbell Hip Thrusts
4 x 8
D
1/2 DB RDL˙
3 x 12
E
Slow Eccentric Step Down
3 x 15
F
Hamstring Curl
3 x 15
G
Cable glute kickback
3 x 15
Strength/Power
H
I 🩷 Abs
3xREPS (shoot between 10-20!) Do almost as many as you can! If on any of these exercises you are getting more than 20 please increase difficulty with weight, adding pauses.. ect Pick one that you did not do earlier in the week: Ab Wheel Hanging Leg Raises Cable Crunches Weighted Planks GHR Situps
Christy Senay
Powerlifting and strongman coach with years of experience of building strong bodies
The biggest mistake of a powerlifter is skipping hypertrophy phases. Get the benefit of future strength gains while getting a big bad booty & biceps to match. You will learn to love hypertrophy on this program!
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