Week of 9/9-9/13

Day 1:

Bench Press 5 x 3 @ 1-5 Kg heavier

Alt. Stance Deadlift 5 x 7 @ 60%

Incline DB Bench Press 7 x 6 @ same wt

Pull-ups SSPT 4

Calf Raises 2 x 20

Banded Tricep extensions 2 x 25

Day 2:

Deadlift 5 x 3 @ 1-5Kg heavier

Push Press 5 x 7 @80-85% of press max

Belt Squat 7 x 6 @ same wt as last week

GHR SSPT 4

SS 3 x 10 EZ Bar Curls and Skull Crushers (increase weight)

Banded Hamstring curls 2 x 25

Day 3:

Press 5 x 3 @ 1-5Kg heavier

Front Squat 5 x 6 @ 65%

Dips SSPT 3

Box Jumps 3 x 10 (increase height)

Band pull-aparts 250 (in as few sets as possible)

3 x 15 weighted sit-ups (increase weight)

Day 4:

Back Squat 5 x 3 @ 1-5Kg heavier

Close grip Bench Press 5 x 7 @ 75%

SS 3 x 18 weighted walking lunges (back rack with sandbag)

and Barbell rows (same weight)

SS 3 x 15 Front/Side/Rear Delt raises (Same weight)

3 x 30 second weighted plank

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).