The Bunker Athletics
Built on a linear progression model, The Strength Ascension Program helps you develop raw strength through high-volume sets and progressive overload. Over 8 weeks, you'll steadily increase intensity, preparing your body for a final 9th week max-out or heavy single test. This program is designed for lifters looking to build serious strength and push past their limits.
1 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5, 5, 5, 5, MAX @ 60 %
B
Pause Back Squat
2 x 5 @ 50 %
C
Glute-Ham Raise
4 x 8
D
Back Extension
3 x 12
E
Pull-Up
3 x MAX
F
DB Farmer's Walk
3 x 0:30
A
Bench Press
5, 5, 5, 5, MAX @ 60 %
B
Floor Press
2 x 5 @ 50 %
C
Bent Over Row
4 x 8
D
Rolling Tricep Extension
4 x 10
E
Single Arm Shoulder Press
3 x 10
F
Hammer Curl
4 x 12
A
Deadlift
5, 5, 5, 5, MAX @ 60 %
B
Paused Deadlift
2 x 5 @ 50 %
C
Split Squat
4 x 6
D1
Seated Leg Curl
3 x 10
D2
Leg Extension
3 x 10
E
1-Arm DB Row
3 x 10
F
Sit-up
4 x 10
A
Back Squat
8 x 3 @ 50 %
B
Bench Press
9 x 3 @ 50 %
C
Seated Row
4 x 6
D
Lying Leg Curl
4 x 8
E
Leg Press
25, 20, 15, 10
