Venables Performance Training
The Ultimate Guide to Strength and Size
This comprehensive workout program is designed to transform your body and mind. Focused on building raw strength and muscle size, it combines heavy lifting, intense training techniques, and testing your mental fortitude to push you beyond your limits. Whether you're looking to increase your power, sculpt your physique, or develop unshakable resilience, this program will take you to new levels of performance. Prepare to challenge yourself and see real, lasting results.
4 sessions per week
Must use App app to view and log training
Program Training
A
Deadlift
8 x 3 @ _ , _ , _ , 82, 82, 82, 87, 87 %
B
Block Pulls
3 x 6 @ 65 %
C
Front Squat
3 x 6
D
Back Extension
3 x 15
E1
Hip Abduction
3 x 8
E2
Bat Wings
3 x 25
A
Barbell Bench Press
3, 3, 3, 3, 3, 6, 6, 6, MAX @ _ , _ , _ , 75, 80, 65, 65, 65, 65 %
B1
Pin Press
3 x 1 @ 7, 8, 9
B2
Chin-Up
3 x 5 @ 7, 8, 9
C1
Incline Cable Fly
3 x 12 @ 7, 8, 9
C2
Barbell Curls
3 x 8 @ 7, 8, 9
D
Tricep Ladder
1 x 100
A
Back Squat
3, 3, 3, 6, 6 @ _ , _ , _ , 72, 72 %
B
Stiff Leg Deadlift
3 x 5 @ 8
C
Calf Raise
2 x MAX
D
Leg Extension
40, 30, 20, 15 @ 8
E
Lying Leg Curl
1 x 4:00
A
Larsen Bench Press
2 x 10 @ 55 %
B1
Sir Charles Lateral Raise
3 x 10 @ 8
B2
Alternating DB Curls
5 x 10 @ 8
B3
Single Arm Tricep Extension
10 x 6
C
Secondary Bench Variation
3 x 8 @ 7, 8, 9
D1
Close Grip EZ Bar Curls
4 x 10 @ 8
D2
Diamond Push-Up
4 x MAX
