week of 9/23-9/27

Day 1

Back Squat 1 x 2 @ RPE 8

Back Squat 3 x 5 @ 75%

Alt. Stance DL 4×5 @ 70%

GHR SSPT 6

Teapots 3×12

Day 2:

Press 1 x 2 @ RPE 8

Press 3 x 5 @ 75%

Incline DB Bench Press (low height) 4 x 6 @ 65% total

Dips SSPT 6

3×12 F/S/R Delt Raises

Barbell Situps 3×10

Day 3:

Deadlift 1 x 2 @ RPE 8

Deadlift 3 x 5 @ 70%

Front Squats 3×4 @50%

SS 3 x 10 Reverse Hyper

and Belt Squats

3 x AMRAP Hanging Leg Raise

Day 4:

Bench Press 1 x 2 @ RPE 8

Bench Press 3 x 5 @70%

Push Press 4×4 @ 85% (Strict Press)

Pull-ups SSPT 5

SS 3 x 15 Hammer Curls and DB Rollback Extensions

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).