BLINDSIDE | Workout Programs

BLINDSIDE

by Sutton G.

6 athletes joined

4.0

(1 rating)

Program Description

This program is written for an athlete transitioning from a hypertrophy phase to a competition prep. I wrote this to quickly transition from Football to Powerlifting training. The program entails high volume on base compounds, and it is recommended to run a deload after the 4th and 8 week if felt necessary.

Program Overview

Level

Intermediate, Advanced

Goal

Powerlifting

Equipment

Full Gym

Program Length

8 weeks

Time Per Workout

60 minutes

Created

Dec 04, 2023 07:25

Last Edited

Jun 10, 2024 10:18

Day 1

Squat (Barbell)

4 Sets

1 Set

7 Reps

3 Reps

70%

80%

85%

Reverse Hyperextension

1 Set

15 Reps

Bulgarian Split Squat (Dumbbell)

1 Set

8 Reps

@8.5

@9.5

Leg Curl

1 Set

15 Reps

@8.5

@9.5

Day 2

Bench Press (Barbell)

4 Sets

1 Set

7 Reps

5 Reps

3 Reps

75%

80%

85%

Pendlay Row

2 Sets

1 Set

8 Reps

Tricep Pushdown (Cable)

1 Set

15 Reps

@8.5

Bicep Curl (Dumbbell)

1 Set

15 Reps

@8.5

Dumbbell Row

3 Sets

8 Reps

Day 3

Deadlift (Barbell)

4 Sets

2 Sets

6 Reps

3 Reps

67%

72%

Glute Kickback (Cable)

1 Set

8 Reps

@8.5

Romanian Deadlift (Barbell)

1 Set

12 Reps

@9.5

Day 4

Squat (Paused)

4 Sets

7 Reps

Leg Press

1 Set

2 Sets

6 Reps

@9.5

Leg Curl

1 Set

15 Reps

@8.5

@9.5

Day 5

Bench Press (Close Grip)

5 Sets

6 Reps

Dip (Weighted)

3 Sets

10 Reps

T-Bar Row

1 Set

8-10 Reps

@8.5

Hammer Curl

1 Set

12 Reps

@8.5

WHAT PEOPLE ARE SAYING(1 rating)

Only ratings with written feedback are displayed here.

4.00 / 5

Sutton G.Man

7 months ago

3 weeks complete

6 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

I’ve used this program to prep for my powerlifting meet and it worked well.