jpsfitperformance
Powerlifting, Weightlifting, Functional FitnessTotal body focused lifts focusing on main structural movements and to train more like an athlete. This is an intensity-based program where each week focuses on more load on the bar to increase overall strength. The volume of lifts will decrease week by week as intensity should increase week by week. On rest days include aerobic conditioning or speed work.
3 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
5 x 8
B
Incline DB Bench Press
5 x 10
C
DB RDL
5 x 10
D
Bent Over Row
5 x 10
E
Waiter's Walk
4 x 20
F1
Split Squat
4 x 12
F2
Glute Bridge
4 x 15
F3
DB Calf Raises
4 x 15
A
Bench Press
5 x 8
B
Goblet Squat
5 x 12
C
Lat Pulldown
5 x 10
D
RDL
5 x 10
E
Farmers carry
4 x 20
F1
Seated DB Press
4 x 12
F2
Alternating DB Hammer Curl
4 x 12
F3
DB Tricep Extension
4 x 12
A
Deadlift
5 x 8
B
Military Press
5 x 10
C
Single Leg RDL
5 x 10
D
Bent Over DB Row
5 x 12
E
Suitcase Carry
4 x 20
F1
KB swings
4 x 12
F2
DB Thruster
4 x 10
F3
Burpee
4 x 12
Jacob Szymanski
NSCA Certified Personal Trainer, CSCS in progress, former athlete that loves to still train like one, wanting to work with people who want to train like athletes and get stronger and faster
