5thSet
Powerlifting
Coach
Coach Swede
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Micro 1: Bench
A
Bench Press
2, 2, 2, 2, MAX
B
1-Board Bench Press
1 x 6
C
Cable Side Raises
2 x 10
D
Cable Rear Raises
2 x 10
Tuesday
Micro 1: Squat
A
Back Squat
5 x 3
B
Front Squat
1 x 6
C
Rear Leg Elevated Split Squat
2 x 10
D
Reverse Hypers
3 x 10
E
Barbell Rows
2 x 6
F
Dumbbell Rows to Lower Chest
1 x 6
G
Cable Throat Pulls
2 x 6
H
Calf Raises
2 x MAX
Thursday
Micro 1: 2nd Pressing
A
Incline Barbell Press
2 x 8
B
Close Grip Bench Press (with band)
2 x 8
C
Dips
2 x MAX
D
Cable Rear Delt Raise
2 x 8
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