12 Week Strength - Candito

Powerlifting, increase the strength in the three main lifts.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Barbell)

Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Glute-Ham Raise

Glute Hyperextension

Legs 1

Bench Press (Barbell)

Barbell Row

Military Press (Barbell)

Pull-Up (Bodyweight)

Incline Bench Press (Dumbbell)

Face Pull

Bench 1

Tricep Pushdown (Cable)

Lat Pulldown (Neutral Grip)

Bench 2

Kettlebell Swing

Zercher Squat (Barbell)

Legs 2

Lateral Raise (Dumbbell)

Bent Over Lateral Raise

Bench 3

xtra-Vol Squats: +5 lbs or 2.5 kg, then do 5x3. <8 on the 10RM, reduce max 2.5%. Do the 5/3 anyway.

Romanian Deadlift (Barbell)

Legs 3

Bench 4

Back Off Squats

Legs 4

Bench

Legs

Shrug (Barbell)

Muscle Conditioning

Conditioning hypertr

Linear Max OT phase

Heavy Weight

Hi Intensity Strngth

1RM Testing

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