TSD strength

This program is designed to mix powerlifting movements while also building a big overhead press. 
The first six weeks are designed to build mass and get comfortable under heavy weights using triples and should be progressed by 2.5KG each week.
By week 7 it moves from triples to singles with the aim to be hitting a PR in both rep ranges (3's can also be changed to 5's and so on)

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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

Bench Press (Barbell)

Close Grip Spotto Press

Neutral Grip Shoulder Press

Face Pull

Chest Supported Row (Machine)

Lat Pulldown (Neutral Grip)

Tricep Pushdown (Cable)

Upper (heavy bench)

Deadlift (Barbell)

Tempo Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Seated Hamstring Curl

Leg Extension

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

Lower (heavy deadlift)

Lu Raise

Log Press

Incline Bench Press (Barbell)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Dip (Bodyweight)

Push (heavy OHP)

Pull-Up (Bodyweight)

Pendlay Row

Lat Pulldown (Single Arm)

Chest Supported Row (Dumbbell)

Shrug (Barbell)

Bicep Curl (Dumbbell)

Wrist Curls

pull (heavy row)

Squat (Barbell)

Deadlift (Paused)

Good Morning

Hack Squat

Leg Press

Legs (heavy squat)

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