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Faster in 50 - Mark Bell (Foundation)
by Jack Burton
1 athletes joined
Program Description
Lifting template for “Faster in 50” by Mark Bell and Dan Garner. PDF: https://performpodcast.com/wp-content/uploads/2024/06/Faster-in-50.pdf
Program Overview
Level
Intermediate
Goal
Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
70 minutes
Created
Jul 04, 2024 05:17
Last Edited
Jul 20, 2024 04:18
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Unilateral DB Bench Press
3 Sets
8 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5 Reps
@8
4
Seated Row (Cable)
3 Sets
5 Reps
@8
5
Dumbbell Row
3 Sets
8 Reps
@8
6
Lateral Raise (Cable)
3 Sets
12 Reps
@9
Day 3
1
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
2
Single Arm Cable Row
3 Sets
8 Reps
@8
3
Lat Pulldown
3 Sets
5 Reps
@8
4
Bench Press (Barbell)
3 Sets
5 Reps
@8
5
Unilateral DB Bench Press
3 Sets
8 Reps
@8
6
Face Pull
3 Sets
12 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Lunge (Dumbbell)
3 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
5 Reps
@8
4
Single Leg Romanian Deadlift
3 Sets
5 Reps
@8
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
@8
6
Ab machine
3 Sets
12 Reps
@8
Day 4
1
Good Morning
3 Sets
5 Reps
@8
2
Single Leg Deadlift
3 Sets
8 Reps
@8
3
Step-Up (Weighted)
3 Sets
5 Reps
@8
4
Squat (Low Bar)
3 Sets
5 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
1 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
18 Reps
@9