Moran Academy for Strength & Speed
Powerlifting, Bodybuilding, General FitnessPowerbuilding by MASS is meant for those who love the powerlifting movements but want a splash of power development and a healthy dose of accessories and bodybuilding movements. Whether you like to compete but need some variety or want to build general fitness and strength, this program is for you.
You'll see squat, bench, and deadlift here every week. You might see power cleans. You will absolutely see bodybuilding and accessory work.
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Back Squat Jump
4 x 3
B
Back Squat
5, 5, 3, 3 @ 70, 70, 75, 75 %
C
Supine Grip Barbell Row
4 x 8 @ 60 %
D1
Dumbbell Floor Press
3 x 10
D2
Dumbbell Skullcrusher
3 x 8
Accessories
E
Chin-Ups 3 x 10 Zottman Curls 3 x 8 Plank 3 x 30 sec
A
Band Pull-Apart
4 x 15
B
Bench Press (Barbell)
5 x 6 @ 60, 65, 70, 70, 70 %
C
Barbell Bulgarian Split Squat
4 x 8
D
Split Leg RDL w/Barbell
3 x 8
Accessories
E
Rear Delt Fly 3 x 10 SA DB Row 3 x 8 ea side Ab Roll Out 3 x 10
A
Banded Good Morning
4 x 8
B
Deadlift (Dominant)
5 x 6 @ 60, 65, 70, 70, 70 %
C
Seated Strict Press
8, 8, 8, 8, 6, 6
D
Snatch Grip Pendlay Row
3 x 8
Accessories
E
Hammer Curls 3 x 10 Arnold Press 3 x 8 Single Arm Cable Lateral Raise 3 x 8 ea* *if no cable machine, use a band
A
Straight Leg Box Jump
4 x 3
B
Back Squat
5, 5, 3, 3, MAX @ 73, 73, 78, 78, 78 %
C
Landmine Single Leg RDL
3 x 10
D
Half-Kneeling Landmine Press
3 x 10
Accessories
E
Glute Ham Raise 3 x 5 Back Extension 3 x 10 Back Extension Hold 3 x 20 sec
A
Bench Press (Barbell)
3, 3, 3, 3, 5 @ 75, 75, 75, 75, 80 %
B
Deadlift (Dominant)
3, 3, 3, 3, 5 @ 75, 75, 75, 75, 80 %
C
Wide Grip Lat Pulldown
3 x 8
Accessories
D
Inverted Row 3 x 10 DB Pullover 3 x 10 Plate Front Raise 3 x 12
When you join a team you’re getting more than programming, you’re joining an online community.
MASS Powerbuilding
MASS Powerbuilding
MASS Powerbuilding
