Week of 9/16-9/20

Day 1:

Bench Press 5 x 3 @ 1-5 Kg heavier

Deficit Deadlift 5 x 4 @ 65%

Pushups (Weighted if possible) 4xAMRAP

Pull-ups SSPT 5

Single Leg DL 2×8

Banded Tricep Push Downs 2×25

Day 2:

Deadlift 5 x 3 @ 1-5Kg heavier

Z Press 5 x 4 @55%

Overhead Squats 4×4 @ “light weight”

GHR SSPT 5

SS 3 x 12 Reverse Grip Curls and French Press

Banded Leg Extensions 2 x 25

Day 3:

Press 5 x 3 @ 1-5Kg heavier

Anderson Squats 5×2 @ 60%

Dips SSPT 5

Reverse Hyper 3×10

Band Face pulls x 100 reps (in as few sets as possible)

3 x 15 Russian Twists

Day 4:

Back Squat 5 x 3 @ 1-5Kg heavier

Wide grip Bench Press 5 x 4 @ 65%

SS 3 x 12 1 Bar Landmine Rows and Bulgarian Split Squats

SS 3 x 8 ITY

3 x 10 V-ups/Hovers/Bicycles

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).