week of 9/9-9/13

Day 1

Back Squat 1 x 3 @ RPE 8

Back Squat 3 x 5 @ 80%

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

GHR SSPT 4

Weighted GHD Sit-ups 3 x 15

Day 2:

Press 1 x 3 @ RPE 8

Press 3 x 5 @ 80%

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

Dips SSPT 4

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 @ 80%

Banded Box Squat 6 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 @80%

Z-press 5 x 8 @50%

Pull-ups SSPT 4

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).