Southside Barbell VA
Bodybuilding, Powerlifting, PlyometricsGet built like a stallion, powerful and formidable with beautiful lower body musculature and improved performance for weightlifting, powerlifting and any sport with heavy demands for power output. Jump in during any week as this program is cyclical with a well rounded approach to intensity and overload.
Features4 sessions per week
Must use App app to view and log training
Program Training
A1
DB Front Rack Walking Lunge
2 x 10 @ 6
A2
DB Lateral Step-Up
@ 6
B
Safety Bar Squat
6, 4, 3, 3, 3 @ 70, 75, 80, 80, 80 lb
C
Leg Press
5 x 12 @ 8
D1
DB Front Squat
@ 8
D2
DB Jump Lunge
@ 8
E
Leg Extension
3 x 10 @ 8
F
DB Rear Foot Elevated Split Squat
3 x 10 @ 8
G
Jump Rope
3 x 0:30
A
Manual Ankle Dorsiflexion Mobilization
3 x 30
B
Hip Mobility - KB Squat
3 x 8
C
Trap Bar Deadlift
10, 8, 6, 6, 6 @ 50, 65, 75, 75, 75 %
D
Prone Machine Hamstring Curl
3 x 12 @ 7
E
KB single leg RDL
3 x 5 @ 7
F1
Prowler Push
4 x 50
F2
KB swings
4 x 25
A1
Scorpion
3 x 6
A2
Bird Dog
3 x 6
A3
Cat Camel
3 x 6
B
Plank Pulls
3 x 12 @ 6
C
Single Arm Farmer Walk
D
Strict Lower Hanging Leg Lifts
E1
Med Ball Toe Touch
3 x 8
E2
Med Ball Straight Arm Sit Up
3 x 8
F
DB Renegade Row
5 x 10 @ 6
G1
Chin Up with Band
3 x 12 @ 7
G2
Diamond Push-Up
3 x 12
A
Stairs
1 x 10:00
B
Deficit Sumo Deadlift
3 x 15 @ 5
Circuit
C
