Nik Performance
PowerliftingFeatures
6 sessions per week
Must use App app to view and log training
Team Training
A1
Prone Incline Dumbbell Y Raise
3 x 10
A2
Prone Dumbbell Rear Delt Fly
3 x 10
B
Wide Grip Cable Pulldown
2 x 9
C
Bench Press
5 x 4
D
Incline Dumbbell Chest Press (Clavicular Pec)
3 x 9
E
Unilateral Neutral Grip Cable Pulldown (Lats Focused)
4 x 7
F
Chest-Supported DB Row
4 x 7
A
BB Back Squat
3, 5, 5, 5, 5
B
Romanian Deadlift (Glute Biased)
3 x 8
C
RFE KB Split Squat
2 x 9
D
Seated Leg Extension
3 x 9
E
Leg Press Calf Raise
5 x 10
A
Cardio
1 x 20:00
B
GHD Sit-Up
3 x 15
C
Defecit Jefferson Curl
3 x 10
D
Side Lying Thrusters
3 x 10
A
Barbell Bench Press
3, 5, 5, 5, 5
B
Costal Pec Dips
4 x 8
C
Cable Lying Unilateral Chest Fly (Low to High)
3 x 9
D
Chest-Supported DB Row
3 x 9
A
Anterior Delt Cable Press
3 x 9
B1
Prone Incline Dumbbell Y Raise
3 x 7
B2
Prone Incline Dumbbell Lateral Raise (Chest Support)
3 x 10
C1
Rear Delt Cable Row
3 x 9
C2
Dumbbell Triceps Extension
3 x 9
D1
Incline DB Biceps Curl (Supinated)
3 x 9
D2
Unilateral Sidelying Dumbbell Triceps Extension
3 x 9
E1
Semi-Pronated EZ-Bar Curl
3 x 9
E2
Loaded Wrist Supination Pronation (Bench Supported)
3 x 9
A
Pendulum Squat
4, 6, 6, 6
B
Paused Deadlift
3, 3, 5, 5
C
Seated Hamstring Curl
5 x 9
D
Leg Press Calf Raise
5 x 10
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Power Squad
Power Squad
Power Squad
