Iron Hive
Powerlifting, Weightlifting, Bodybuilding, Functional Trainingthis 4 weeks program is suitable to beginner who looking forward to enter to a specific program either is powerlifting weightlifting or other specific lift focus program. the Barbell Basic program provide 4 weeks length with 3 times a week total body strength and hypertrophy exercise. each week come up with progressive overload in term of intensity and volume. highly recommend try this program to get a good lifting and muscle foundation
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 5 @ 60, 70, 75 %
B
Bench Press
5 x 5 @ 60, 70, 75, 70, 65 %
C
Supinated Grip Barbell Row
5 x 5 @ 60, 70, 75, 70, 65 lb
D
Plank
E
Back Extension
2 x 10
A
Barbell Lunge
3 x 8 @ 7
B
Incline DB Bench Press
3 x 8 @ 7
C
Lat Pulldown
3 x 10 @ 7
D
Dead Bug
3 x 10
A
Deadlift
3 x 5 @ 7
B
Overhead Press
3 x 5 @ 7
C
Chin-Up
3 x 5 @ 7
D1
Close Grip Push-Up
3 x 10 @ 7
D2
1-Arm DB Row
3 x 10 @ 7
E
Side Plank
