Breaking Barriers Powerlifting: Training by Christopher Semick in TrainHeroic

Warhorse Barbell Club

Powerlifting, Strength & Conditioning

Coach

Christopher Semick

Features
4 sessions per week
Must use App app to view and log training
Team Training

$30 / mo

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Consistent Strength Gains

Say goodbye to inconsistent results. With a structured approach to training, you'll make steady, measurable progress toward new personal records.

Improved Training Efficiency

Learn to optimize your time in the gym by following a clear, effective plan that maximizes your efforts. Whether you're balancing training with work, school, or other commitments, you'll develop a disciplined routine that prioritizes the most impactful lifts, making your training more efficient and effective.

Stronger Performances Under Pressure

You'll develop the confidence to perform your best when it counts, whether it's on the platform or during a max attempt in the gym. The program is designed to refine your technique and timing, ensuring that you not only lift heavier but also execute with precision when the stakes are high.

We Coach, You Train

Whether you want to set a new PR or elevate your training routine, this program is for you. Build strength, improve your body composition, enhance your performance, and train for life. All while having professional coaches in your corner.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Week 1 Day 1

Back Squat

5, 6, 6

Barbell Bench Press

1, 8, 8

Strength/Power

Horizontal Pull + Split Squat

Horizontal Pull + Split Squat Pick one: Three Point Dumbbell Row Chest Supported Row Barbell Inverted Row Complete 2 sets of 8-12 reps. Aim for the high end of the rep scheme. Pick one: Split Squat RFE Split Squat Deficit Split Squat RFE Deficit Split Squat Complete 2 sets of 5-9 reps/side. Aim for the high end of the rep scheme.

Strength/Power

Hamstrings + Abs

Pick one: Hamstring Curl Kickstand RDL Landmine Single Leg RDL Complete 3 sets of 8-12 reps. Aim for the high end of the rep scheme. Pick one: Side Plank Side Plank W/ Hip Drop Adductor Side Plank Adductor Side Plank W/ Hip Drop Complete 3 sets of :30 sec/side.

Monday

Week 1 Day 2

Secondary Bench Press

6, 7, 7

Primary Deadlift

Strength/Power

Upper Body Accessory

Pick one: Dumbbell Bench Press Incline Dumbbell Bench Press Body Weight Push-Up Weighted Push-Up Extended ROM Push-Up 1 set as many reps as possible. 1 set, subtract 2/3 reps from set one. 1 set, subtract 2/3 reps from set two. Pick one: Rack Chin-Up Body Weight Chin-Up Body Weight Pull-Up Weighted Chin/Pull-Up 1 set as many reps as possible. 1 set, subtract 2/3 reps from set one. 1 set, subtract 2/3 reps from set two.

Strength/Power

Upper Body Accessory 2

Pick one: Dumbbell Lat Raise Lean-In Late Raise Complete 2 sets to failure Pick one: Tricep Pressdown Skull Crusher Dumbbell California Press Body Weight Tricep Extension Complete 2 sets to failure

Wednesday

Week 1 Day 3

Secondary Squat

Conditioning

Hamstrings + Abs D3

Pick one: Dumbbell RDL Barbell RDL Snatch Grip RDL Trap Bar RDL 2 sets 5-9 reps. Aim for the high end of the rep scheme. Pick one: Side Plank Side Plank W/ Clam Side Plank W/ Hip Drop Adductor Side Plank Adductor Side Plank W/ Hip Drop 2 sets as needed/side

Strength/Power

Lunge + Row

Pick one: Dumbbell Reverse Lunge Offset Front Foot Elevated Reverse Lunge Walking Lunge 2 sets 5-9 reps/side. Aim for the high end of the rep scheme. Pick one: Three Point Row Anchor Row Chest Supported Row Single Arm Chest Supported Row Lat Pulldown 2 sets 5-9 reps/side. Aim for the high end of the rep scheme.

Thursday

Week 1 Day 4

Tertiary Bench Press

5 x 3

Dumbbell Bench Press

2 x 12

Strength/Power

Push-Up: 10 MIN AMRAP

Perform as many reps as possible in 10 minutes. If you can perform more than 10 strict reps in one set, choose a more challenging variation. Hands Elevated Push-Up Body Weight Push-Up Extended ROM Push-Up Weighted Push-Up Increase weekly by 5%. For example, 40 push-ups 40x.05=2. Shoot for at least 42 the upcoming week. Each time you break a set of push-ups, complete 1-3 chin-ups/pull-ups. Pick one: Rack Chin-Up Body Weight Chin-Up Body Weight Pull-Up Weighted Chin/Pull-Up Inverted Row

Strength/Power

Pump Work

Accumulate 35 reps of a triceps movement of your choice: Skullcrusher Tricep pressdown Accumulate 35 reps of a bicep movement of your choice: DB Hammer Curl Barbell Curl Spider Curl Zottman Curl

Coach