jpsfitperformance
Powerlifting, WeightliftingThis program focuses on upper body strength and hypertrophy. This program has 4 sessions a week using power lifts and accessory work throughout. Two of the days will focus on bench press and back squat and upper body pushing while the other two days will focus on deadlift and upper body pull strength. Each week gets progressively tougher so take more rest time if needed.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
Back Squat
3 x 10
A2
RDL
3 x 10
A3
Bent Over Row
3 x 10
A4
Overhead Press
3 x 10
B
Back Squat
5, 4, 5, 6, 7, 8 @ 60, 70, 70, 70, 70, 70 %
C
Bench Press
5, 4, 5, 6, 7, 8 @ 65, 72, 72, 72, 72, 72 %
D
Overhead Press
5 x 5
E1
Farmers carry
3 x 40
E2
Close Grip Bench Press
3 x 10
F
Tricep Pushdown
3 x 25
A
Goblet Squat
3 x 10
B1
Push-Up
3 x 10
B2
Plank
3 x 0:20
C
Deadlift
4 x 4 @ 70, 73, 75, 77 lb
D1
Strict Chin Up
4 x 3
D2
DB Pullover
4 x 8
E1
Bent Over Row
4 x 10
E2
Rear Delt Flyes
4 x 20
F1
DB Overhead Carry
3 x 40
F2
Alternating DB Hammer Curl
3 x 5
G
DB reverse grip curl
3 x 20
A1
Bench Press
4 x 10
A2
Side Lying External Rotation
4 x 8
A3
Lunges
4 x 5
B
Bench Press
6 x 5 @ 60, 70, 75, 75, 75, 75 %
C
Back Squat
4, 4, 2, 2, 2, 2 @ 60, 70, 78, 78, 78, 78 %
D
DB Arnold Press
4 x 10
E1
DB Lateral Raise
3 x 12
E2
DB Front Raise
3 x 12
E3
Farmers carry
3 x 40
F
Skull Crushers
4 x 15
A1
RDL
4 x 10
A2
Bent Over Row
4 x 10
A3
Overhead Press
4 x 10
A4
Plank
4 x 0:25
B
Deadlift
3, 3, 3, 4, 5, 6 @ 60, 70, 75, 75, 75, 75 %
C
1-Arm DB Row
4 x 5
D1
Bent Over Row
4 x 6
D2
Rear Delt Flyes
4 x 10
E1
Overhead Walk
3 x 40
E2
Barbell Bicep Curl
3 x 10
F
Hammer Curl
3 x 20
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
