Strong.
Ben Suek Training & Performance, LLC
Strength & ConditioningTHIS PROGRAM IS SET-UP TO BUILD STRENGTH. SIMPLE AS THAT. FULL BODY, COMPOUND MOVEMENTS, HEAVY WEIGHT, LONG REST, AND BRUTAL FINISHERS.
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A
Back Squat
8, 6, 5
B1
Back Squat
4 x 5 @ 7
B2
Rest
4 x 90
C1
DB Shoulder Press
3 x 6
C2
RDL
3 x 6
D
DB Farmer's Carry
5 x 50
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A
Deadlift
8, 6, 5
B1
Deadlift
4 x 5 @ 7
B2
Rest
4 x 90
C1
Bench Press
8, 8, 5, 5, 5, 5 @ 5, 5, 7, 7, 7, 7
C2
Rest
60, 60, 90, 90, 90, 90
D1
DB Bicep Curls
4 x 10
D2
Wall Sit
4 x 30
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A
Back Squat
4 x 3 @ 6
B
Pull-Up
4 x 4 @ 8
C1
Push-Up
3 x 8
C2
Bench Dips
3 x 12
C3
Tricep Pushdown
3 x 16
D
DB Farmer's Carry
8 x 30
A1
Supine Iron Cross
1 x 5
A2
Lateral Kneeling Plank + SLR
1 x 20
A3
Hamstring Walkout
1 x 5
A4
Reverse (Quad) Nordic
1 x 5
A5
T-Spine Reach
1 x 5
A6
SL RDL + Forward Lunge
1 x 5
A7
Pogo Hops
1 x 15
A
Deadlift
4 x 3 @ 6
B
Bench Press
4 x 3 @ 6
C1
1-Arm DB Row
1 x 5:00 @ 6
C2
Bulgarian Split Squat
1 x 5:00 @ 6
D
DB Lateral Raise
4 x 20
It isn't easy being strong, but it can be simple. This program is simple, not easy. Get "Strong." today.
Get Strong.
