Cultivating Strength is all about creating a community of lifters with the shared goal of working hard and seeing progress. This is a 4 day a week program for powerlifting, complete with warmups and accessories designed to push you to stronger heights. A strong community is the core of this sport and we are always stronger together. We encourage each lifter to communicate with each other and challenge each other. This program was formulated by Trevor Jaffe and Riley Presnell. Trevor has over 20 years combined strength sports experience, has coached 6 ATWR holder powerlifters, holds four of his own ATWRs, and continues to compete at a high level. Riley has been coaching beginner to advanced lifters for 3 years, has an International Elite Total in three weight classes, and a degree in Psychology to help her coach athletes with better communication and improving their mindset.
A
Shoulder Taps
2 x 10
B
Cuban Press
2 x 12
C1
Banded Front Raises
1 x 20
C2
Band Pull-Apart
1 x 20
D
Bench Press
1 x 6 @ 7
E
Bench Press
3 x 10 @ 60 %
F
Close Grip Bench Press
2 x 12 @ 55 %
G
Dip
3 x 15
H
Meadows 6 Way Shoulders
2 x 10
I
Chest-Supported DB Row
4 x 12
J
Tricep Kickback
4 x 15
A
Rolling Plank
1 x 20
B
QL dips
2 x 10
C
Hip Airplane
2 x 6
D
Squat To Overhead Reach
1 x 10
E
High Bar Back Squat
1 x 6 @ 7
F
High Bar Back Squat
3 x 8 @ 60 %
G
SSB Pause Squat
3 x 6 @ 7
H
Stiff Bar Block Pull
3 x 6 @ 60 %
I
Romanian Deadlift
2 x 15
J
Ab Wheel
2 x 10
A
Forearm Wall Slide w/ Retraction
2 x 10
B
Prone Y's, T's
2 x 12
C
Band Pull-Apart
2 x 20
D
Seated Overhead Press
3 x 12 @ 7
E
Close Grip Bench Press
4 x 6 @ 60 %
F
Wide Grip Spoto Press
2 x 10 @ 55 %
G
1-Arm DB Row
3 x 1
H
Straight Arm Pulldown
2 x 20
I
Tricep Pushdown
3 x 20
A
Rolling Plank
2 x 20
B
Single Leg RDL
2 x 20
C
Heels On Bench Hip Lift
2 x 12
D
Front Squat
3 x 1 @ 60 %
E
Deadlift
10 x 1 @ 70 %
F
Snatch Grip Deadlift
2 x 6 @ 60 %
G
Bulgarian Split Squat
3 x 12
H
Back Extension
2 x 20
4x ATWR holder, coach of 6 ATWR holders, and over 20 years of combined strength experience.
International Elite Totals in 3 weight classes, coach of beginners to advanced lifters, and trained in psychology/communication.
You'd be a great addition to CULTivating Strength. Drink the kool aid, join the cult
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.