week of 9/2-9/6

Day 1

Back Squat 1 x 3 @ RPE 8

Back Squat 3 x 5 @ 75%

RDL 4 x 5 @45-50% of DL max

GHR SSPT 3

Weighted GHD sit-ups 3 x 12

Day 2:

Press 1 x 3 @ RPE 8

Press 3 x 5 @ 75%

Incline DB Bench Press (medium height) 5 x 6 @ same weight

Dips SSPT 3

SS 3 x 12 single arm DB row

and chest fly (increase weight)

3 x 15 standing barbell side bends

Day 3:

Deadlift 1 x 3 @ RPE 8

Deadlift 3 x 5 @ 75%

Banded Box Squat 5 x 4 @ up to 70%

SS 3 x 12 good mornings

and Bulgarian split squats (increase weight)

3 x 15 Russian twists

Day 4:

Bench Press 1 x 3 @ RPE 8

Bench Press 3 x 5 @75%

Z-press 4 x 8 @50%

Pull-ups SSPT 3

SS 3 x 25 barbell curls and french press

DISCLAIMER: This programming is intended for use by athletes who are full time participants in Bull City Powerlifting Club. It is not to be used as a supplement for any other program at CFD (Strength & Conditioning, Hustle, or Open Gym athletes).