Z performance
Strength & ConditioningUnleash your full potential with the "Ultimate Strength Blueprint," a premier program designed to push your strength limits and transform your physique. This meticulously crafted plan is tailored for those who are serious about building exceptional strength through targeted, effective training strategies.
4 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic warmup Vol. 2 - SBZ
B
Box squat - SBZ
5 x 3
C
Single leg romanian deadlift - SBZ
3 x 6
D
ATG split squat - SBZ
3 x 6
E
Leg extension - SBZ
3 x 10
F
Wall tib raises - SBZ
2 x 25
G1
Kettlebell pull through - SBZ
2 x 10
G2
Farmers carry - SBZ
2 x 20
A
Dynamic warmup Vol. 2 - SBZ
B
Incline bench press - SBZ
5 x 3
C
Pendlay row - SBZ
3 x 10
D1
Dumbbell bench press - SBZ
3 x 8
D2
Single arm pronated grip lat pull down - SBZ
3 x 6
E1
Reverse fly - SBZ
3 x 10
E2
Skull crusher - SBZ
3 x 10
E3
Hammer curl - SBZ
3 x 10
F1
Weighted crunches - SBZ
2 x 20
F2
Russian twist - SBZ
2 x 20
G
Assault Bike
4 x 1:00 @ 2:00
A
Dynamic warmup Vol. 2 - SBZ
B
Trap bar deadlift - SBZ
5 x 4
C
Good morning - SBZ
3 x 8
D
Bulgarian split squat - SBZ
3 x 6
E
Leg curl - SBZ
3 x 10
F
Single leg calf raises - SBZ
2 x 20
G1
Plank - SBZ
2 x 1:00
G2
Briefcase carry - SBZ
2 x 10
A
Dynamic warmup Vol. 2 - SBZ
B
Floor press - SBZ
3 x 10
C
Chin ups - SBZ
3 x 6
D1
Half kneeling landmine press -SBZ
3 x 6
D2
One arm row - SBZ
3 x 6
E1
Chest supported cuban press - SBZ
3 x 10
E2
Straight bar cable curl - SBZ
3 x 10
E3
Triceps push down - SBZ
3 x 10
F1
Leg raise - SBZ
2 x 20
F2
Cable wood chopper - SBZ
3 x 10
G
Assault Bike
2 x 2:00 @ 4:00
