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I’m shifting my focus to pure bodybuilding for the next few years, but that doesn’t mean I love powerlifting any less. I’ve been daydreaming about how I’d structure my next training cycle, and came up with this plan. I’m too proud of it to keep to myself, so I’m sharing it here and hoping that someone will make good use of it!
You could run this program exactly as written for a solid 6 weeks without needing to make any changes. If you do want to make changes, and would like some help doing so, click here to learn more about my coaching!
Click here for a video version of this post!
Day 1 — Squat/Bench
Warmup: 10 minutes nasal breathing cardio
6 rounds for quality:
1. Reverse Lunge – 10 steps per leg
2. Pushup Plus – 5 reps
3. Standing Broad Jump – 3 reps
Squat
Use the VESP max effort method.
Bench
Use the VESP max effort method.
Hint: Stagger your rep ranges using the VESP max effort method, starting with singles on squat and triples on bench.
Free Time – 15 minutes (I suggest some lat work)
Cooldown: 15 minutes nasal breathing cardio
Day 2 — Muscular Endurance
Warmup: 10 minutes nasal breathing cardio
Assault Bike or Rower
2 minutes max effort
4 rounds for quality:
1. Glute-Ham Raise – max reps with bodyweight
2. Goblet Squat – survival weight x 40 seconds
Banded Belt Squat
1 plate + aggressive banding x 3 x 20, nasal breathing only, 30 seconds rest between sets
6 rounds for quality:
1. Seesaw Incline DB Press – survival weight x 30 seconds
2. Seesaw DB Chest-Supported Row – use the same weight as the above movement
Shotgun to the Dick
Cooldown: Ab work of your choice
Day 3 — Deadlift
Warmup: 10 minutes nasal breathing cardio
6 rounds for quality:
1. Sled Push – 25 feet with a light weight
2. Box Jump – 1 rep to a moderate height
3. Med Ball Slam – 1 rep to each side, then 1 rep straight down
Box Jump
8 singles to a challenging height
Deadlift vs. Bands
55-80% x 12-20 x 1-3
Free Time – 15 minutes (some explosive/speed work for pressing would be good here)
Cooldown: 15 minutes nasal breathing cardio
Day 4 — Upper Hypertrophy
6 rounds for survival:
1. Assault Bike/Rower – reach a max speed
2. Pushup Iso Hold – match your assault bike/rower time
3. Deep Nasal Breathing – 20 seconds
Bench Press
70-85% x 3-5 x 3-5
4 rounds for quality:
1. DB Shoulder Press – quality weight x 8-12
2. Wide-Grip Chest Supported Row – quality weight x 8-12
For survival:
1. Band Pull-Apart – max reps with a monster mini band
2. Close Grip Board Pushup – max reps
3. Curl of Choice – quality weight x 15-20
Continue until you’ve accumulated 100 total reps of pushups
Cooldown: Ab work of your choice
Have questions about using this program? Check out the video version of this post for more details, and consider subscribing to my YouTube channel!
Currently running the program. The overall balance is really really good. Fun, challenging, i can push hard every session without breaking down and i am a little bit sore after every single workout. Found the max effort bench variation to be productive so sticking with that for 6 weeks and changed the squat variation after 3 weeks. The split accommodates that squat and especially bench accommodates high frequency, but it is put into practice in a way that is not breaking you down. I can easily see how to make a little bit of changes to exercises after 6 weeks to prevent stallines.