Looking to build colossal strength to hit new PRs on the bench, squat, and deadlift? Colossus is designed for those, with intermediate to advanced barbell training experience, who are looking to increase strength and power, and improve their performance on the bench, squat, and deadlift. This program utilizes a rotation of a variety of core lifts to maximize training intensity while minimizing accommodation.
A
Dynamic Effort Bench Press
9 x 3 @ 60 %
B
JM Press
4 x 5
C1
Rolling Dumbbell Extension
3 x 8
C2
Banded Tricep Pushdown
D
Seated Cable Row
4 x 10
E
Bent Over Rear Delt Fly
3 x 15
A
Side Plank
1 x 10 @ 10
B
Bird Dog
1 x 10
C
Box Squat
3, 3, 1, 1, 1 @ 75, 85, 90, 95, 100 %
D
Romanian Deadlift
4 x 5
E
Reverse Hypers
3 x 10
F
Lat Pulldown
4 x 10
A
Bench Press
3, 3, 1, 1, 1 @ 75, 85, 90, 95, 100 %
B
JM Press
4 x 5
C1
Rolling Dumbbell Extension
3 x 8
C2
Banded Tricep Pushdown
D
Seated Cable Row
4 x 10
E
Bent Over Rear Delt Fly
3 x 15
A
Side Plank
1 x 10 @ 10
B
Bird Dog
1 x 10
C
Dynamic Effort Box Squat
10 x 2 @ 50 %
D
Romanian Deadlift
4 x 5
E
Reverse Hypers
3 x 10
F
Lat Pulldown
4 x 10
Doctor of Physical Therapy. Westside Barbell Personal Training and Athletic Coaching certified, specializing in implementation of the Conjugate Method to improve strength and athletic performance. Certified in the Barbell Rehab Method, specializing in coaching and modifying barbell exercises for clients with pain.
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