Reach | STRONG
Team Reach Training
Powerlifting, Strength & Conditioning, Power SportsFar too often you see powerlifting programs that are cookie cutter programs, that are given no effort in creating, and give minimal results. After a decade of following this sport and training with some of the best lifters of all time, I can GUARANTEE consistent and size-able results, that go beyond the basic sets of 5. You will train harder than ever, and get better results than you've ever seen. Whether you are a beginner or seasoned veteran, this program is for you.
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Pause Back Squat
1, 5 @ 80, 70 %
C
Spoto Press
3 x 5 @ 65 %
D
RDL
2 x 5 @ 50 %
E1
Seated DB Hammer Curl
2 x 15 @ 6
E2
Cable Tricep Kickback
2 x 7 @ 6
F1
Barbell Bicep Curl
2 x 15 @ 6
F2
JM Press
2 x 15 @ 6
G
Weighted Plank Hold
2 x 0:20 @ 6
Conditioning
H
P&P Recovery Rowing
6 Minute row at an RPE 5.
Conditioning
I
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Banded Bench Press
3 x 8 @ 50 %
C1
Standing DB Chest Fly
2 x 15 @ 6
C2
DB Concentration Curl
2 x 15 @ 6
D1
DB Lateral Raise
2 x 15 @ 6
D2
DB Front Raise
2 x 15 @ 6
E1
Close Grip DB Press
2 x 20 @ 6
E2
DB Fly
2 x 15 @ 6
F
Calf Raise
3 x 15 @ 6
Conditioning
G
P&P Low Intensity Jog/Walk
You can choose between a 3 minute very light jog or a walk. If you choose to jog, you can take walking breaks but make sure you are moving the entire time.
Conditioning
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Deadlift
1, 4 @ 80, 70 %
C1
Pendlay Row
2 x 15 @ 6
C2
Seated Row
2 x 15 @ 6
D1
RDL
2 x 15 @ 6
D2
Hamstring Curl
2 x 15 @ 6
E1
Chest-Supported DB Row
2 x 15 @ 6
E2
45 Degree Lower Back Raise
2 x 15 @ 6
F1
Pallof Press with Rotation
2 x 15 @ 6
F2
Side Plank
2 x 0:30
Conditioning
G
P&P Low Intensity Rowing
Row for 4 minutes at a very moderate pace. Keep your pace around 2:00-2:20.
Conditioning
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Bench Press
1, 3, 3 @ 80, 70, 70 %
C1
Incline DB Svend Press
2 x 15 @ 6
C2
Resistance Band Standing Chest Press
2 x 15 @ 6
D1
JM Press
2 x 15 @ 7
D2
Tricep Pushdown
2 x 15 @ 7
E1
YTI's
2 x 5 @ 6
E2
Rope Face Pull
2 x 15 @ 6
F
Calf Raise
3 x 15 @ 6
Conditioning
G
P&P Recovery Rope Sled Pull/Push
Pull the (130/85)lb sled to your feet, rest 20 seconds and then push it back. Repeat this for 10 pulls and 10 pushes.
Conditioning
H
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Prep
A
Warm up for strength
1) Dowel Passthrough 2) Pec stretch 3) Kneeling hamstring 4) Couch stretch 5) Modified Pigeon Stretch on a bench 6) Groin stretch 5 dowel passthroughs going from overhead, leading with the left shoulder, then leading with the right shoulder. Hold each stretch for no more than 6 seconds per side. This will prevent you from losing any strength output.
B
Back Squat
1, 3, 3 @ 80, 70, 70 %
C
Hack Squat
2 x 15 @ 6
D1
Leg Extension
2 x 15 @ 6
D2
Calf Raise
2 x 15 @ 6
E1
DB RDL
2 x 15 @ 6
E2
Hamstring Curl
2 x 15 @ 6
F
Rear Delt Flyes
2 x 15 @ 6
G
Weighted Plank Hold
2 x 0:30 @ 6
Conditioning
H
P&P Low Intensity Bike
Bike 25 cals at a low pace. Try to keep your watts around 150-160.
Conditioning
I
P&P Finish-Line
Hold each stretch for 15-20 seconds. - Lat stretch - Standing quad stretch - Rear delt stretch - Pigeon/ Modified Pigeon stretch - Kneeling Hamstring stretch - Pancake stretch
Ethan Parker
USA Powerlifting Coach - General Manager/ Personal Trainer at Reach Functional Fitness - Competitive Powerlifter - National and Internationally ranked in 275lb weight class - 1752 total in Junior class, 460 DOTS
When you join a team you’re getting more than programming, you’re joining an online community.
Reach | STRONG
Reach | STRONG
Reach | STRONG
