TG Powerlifting
LeahCasciano.app
Powerlifting, Power SportsBuild Your Base with this four week strength program! Find the foundation of your backsquat, bench press, and deadlift so you have the tools to move forward in your weight lifting journey.
A
Walk
1 x 10:00
B1
Band Pull-Apart
2 x 15
B2
Bird Dog Series - Variation Focus on Upper Back Activiation
2 x 10
C1
Bent Over Rear Delt Fly
3 x 12 @ 3
C2
Elbows Out DB Tricep Press
3 x 10 @ 3
D
Bench Press
4 x 6 @ 7
E1
Incline Bench Press
4 x 8 @ 6
E2
Banded Tricep Pushdown
5 x 15
F
Cable Crunches
4 x 15 @ 7
A
Walk
1 x 10:00
B1
Hip Circle Routine
2 x 10
B2
Goblet Squats
2 x 10 @ 5
C1
Leg Extension
3 x 10 @ 6
C2
Prone Machine Hamstring Curl
3 x 10 @ 6
D
High Bar Back Squat
5 x 6 @ 6
E
Barbell Split Squat
4 x 10 @ 6
F1
Leg Press
5 x 15 @ 7
F2
Walking Lunges
5 x 25
A
Active Recovery
B
Walk
1 x 30:00
A
Walk
1 x 10:00
B1
Banded Tricep Pushdown
2 x 15
B2
Band Face Pull
2 x 15
C1
Standing DB Press
3 x 12 @ 3
C2
DB Lateral Raise
3 x 10 @ 3
D
Close Grip Bench Press
4 x 8 @ 6
E1
DB Chest Fly
4 x 12 @ 5
E2
Skull Crushers
4 x 12 @ 5
F1
Dead Bug
4 x 12
F2
Plank Toe Taps
4 x 12
A
Walk
1 x 10:00
B1
Hip Circle Routine
2 x 10
B2
KB Sumo Deadlift
2 x 10 @ 5
C1
Hip Abduction
3 x 10 @ 6
C2
Machine Adductors
3 x 10 @ 6
D
Deadlift
4, 4, 3, 3 @ 6
E
RDL
4 x 12 @ 7
F
Barbell Hip Thrust
5 x 10 @ 6
G1
DB RDL
3 x 16 @ 7
G2
Bulgarian Split Squat
3 x 20
Tyler Gulbransen
Deadlift World Record Holder, International Elite Powerlifter, Ranked Top 30 Worldwide
