The Basics (3-day total body)
Stocks Strength & Performance
General Fitness, Powerlifting, Strength & ConditioningThis program is great for anyone looking to get back into serious strength training. A well-rounded program that utilizes classic excises that will ensure you get out of it what you put into it. Lift 3 days per week and get strong again!
A
Back Squat
8, 6, 5, 5, 5, 5, 5 @ 50, 60, 65, 65, 65, 65, 65 %
B
Incline Bench Press
10, 8, 8, 8, 8, 8 @ 50, 60, 60, 60, 60, 60 %
C
Lat Pulldown
5 x 8
D1
Side Plank
3 x 20
D2
Hyperextension
3 x 8
A
Romanian Deadlift
10, 8, 8, 8, 8, 8 @ 50, 60, 60, 60, 60, 60 %
B
Bench Press
8, 6, 5, 5, 5, 5, 5 @ 50, 60, 65, 65, 65, 65, 65 %
C
1-Arm DB Row
5 x 8
D1
GHD Sit-Up
3 x 10
D2
Suitcase Carry
3 x 40
A
Barbell Lunge
5, 4, 3, 3, 3, 3, 3 @ 50, 60, 70, 70, 70, 70, 70 %
B
Chin-Up
7 x 5
C
1-Arm KB overhead press
5 x 8
D1
Paloff Press with Rotation
3 x 8
D2
Lying Leg Curl
3 x 8
Andy Stocks
Certified Strength & Conditioning Specialist with over 15 years of experience in collegiate athletics. A veteran barbell athlete, I have competed in over 40 meets combined between weightlifting, powerlifting, and strongman. I will help you reach your goals using the same methods that built NCAA Nationals Champions and helped me achieve success in the iron game.
