NIKITASIMPSON

Powerlifting
Coach
Nikita Simpson

Phase 1: Powerlifting Foundation Program

Welcome to the foundational phase of your powerlifting journey! This program is meticulously designed to lay down the essential groundwork necessary for mastering the main powerlifting lifts: squat, bench press, deadlift. Whether you're a novice lifter or a seasoned athlete aiming to refine your technique, this program will focus on form, strength development, and injury prevention to build a solid base for future progress.

Focus: Emphasis on mastering proper form and technique for the main lifts, gradually increasing intensity and volume to build strength and proficiency.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$50
Get Phase 1: Powerlifting Foundation Program
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GET STRONG
Increase your strength in your squat, bench press, deadlift!. By consistently practicing these lifts with proper form and gradually increasing the weight you lift over time, you'll build significant strength in the muscles involved, leading to improved performance and overall strength gains.
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WARMUPS FOR STENGTH
Prioritize joint mobility and activation exercises to prepare the body for the demands of heavy lifting. Incorporate dynamic stretches and increase blood flow and enhance muscle elasticity. Allowing you to lift more!!!
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Enhanced Muscle Mass
While the primary focus of the program is on strength development, the inclusion of accessory exercises targets muscle groups from various angles, promoting muscle hypertrophy and balanced muscular development. As you progress through the program, you can expect to see gains in muscle size and definition, contributing to a more aesthetic physique.
Features
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Programming 4 days per week
4 day split- Squats/Bench/Deadlift/Pull
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Foam Roll

1 x 5:00

B

Alternating 90 Hip Opener

3 x 10

C

Squat Hold Warm Up

2 x 1:00

D

Clam Shell - Warmup

2 x 10

E

Squat

4 x 6 @ 70 %

F

Anderson Squats

3 x 6

G

Leg Press

4 x 8

H

Prone Machine Hamstring Curl

4 x 10

I

Seated Abduction

3 x 10

J

Ab Rollouts

3 x 10

Monday
Week 1 Day 2

A

Prone Laying Upper Back Warmup

2 x 10

B

Banded OH Lat Opener

2 x 10

C

Rotator Cuff Kneeling External Rotation

3 x 10

D

Single Arm Lateral Lat pulldown

2 x 12

E

Bench Press

4 x 6 @ 70 %

F

Banded Bench Press

3 x 6

G

Pause Rack Military Press

4 x 8

H

Incline Neutral Grip Press

3 x 8

I

Rolling Extension

3 x 10

Wednesday
Week 1 Day 4

A

Foam Roll

1 x 7:00

B

Thoracic Rotation

2 x 10

C

Scap Pullup

2 x 8

D

Single Arm Straight Arm Pulldown

2 x 10

E

Deadlifts

4 x 6 @ 70 %

F

Barbell Hip Thrust

3 x 8

G

Bulgarian Split Squat

3 x 8

H

Glute-Ham Raise

3 x 8

I

Hanging Knee Raise

3 x 10

Friday
Week 1 Day 6

A

Foam Roll

1 x 7:00

B

Banded Pull Aparts

2 x 10

C

Banded Single Arm Lat Pulldown

2 x 10

D

Lat Pulldown

8, 8, 8, 12

E

Pendlay Row

3 x 8

F

1 Arm Chest Supported Machine Row

4 x 10

G

Seated High Cable Row

12, 10, 8

H

Preacher Curl

8, 8, 10

I

Cable Crunch

3 x 10

Coach
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Phase 1: Powerlifting Foundation Program
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