Power grappler vol 1

Preferably have 1-2 rest days between sessions. Use double progression (first reps, then weight) on given rep ranges. Start with weghts that allow steady progress. You can test your progress in main lifts in the last session of program.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Front Squat (Paused)

Military Press (Barbell)

Barbell Row

Pull-Up (Weighted)

Dip (Weighted)

Bulgarian Split Squat (Dumbbell)

Push Press (Barbell)

Front Squat (Barbell)

Chin-Up (Weighted)

Stiff Leg Deadlift

0 reviews for Power grappler vol 1