Dream Team Powerlifting
5 Weeks to Platform Ready!
Features5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Lower Body Warm Up 1
For this movement prep, perform 3 to 5 rounds of the following warm-up exercises. Simultaneously, assess how you feel by incorporating your main barbell movement (e.g., squat, deadlift, bench press) as part of the process. Adjust the intensity and volume as needed, depending on how the barbell is moving for you today. Key Guidelines: •Duration: 30 to 45 seconds of each movement, focusing on slow, controlled reps. •Intent: Don’t rush through the exercises. Use this time to fine-tune your technique and assess your body’s readiness for the session. •Self-Assessment: If you feel the need for additional volume or adjustments, listen to your body and add more as necessary. Reminder: This is your chance to dial in your movement patterns and get ready for the main lifts. Focus on control and quality over speed.
B
Competition Deadlift
1 x 3
C
Competition Deadlift
3 x 5
D
Competition Squat
4 x 2 @ 80 %
E
RDL
3 x 6
F
Ab Wheel w/ Long Pause
2 x 8
A
Bench Touch and Go
4 x 6
B
Spoto Press
2 x 4
C
Bent Over Row
4 x 10
D
Deficit Pushups
3 x 10
E
Face Pulls W/ T-Spine EXT
4 x 15
A
Active Rest
B
Active Rest Mobility
1 x 20:00
A
Competition Squat
1 x 3
B
Competition Squat
3 x 5
C
Competition Deadlift
4 x 2
D
Leg Press
3 x 6
E
Stir The Pot
@ 1:00
A
Competition Bench Press
1 x 3
B
Competition Bench Press
3 x 5
C
Pin Press
3 x 3
D
Bent Over Row
3 x 7
E
Rolling Tricep Extension w/ Barbell
3 x 8
