Gage’s post PL meet experiment

**Gage’s Post PL Meet Experiment** is a dynamic 9-week powerbuilding program split into 3 week waves, starting off with main days having movements 2 deviations away from comp lifts (Monday, Tuesday, Saturday). With two days of hypertrophy accessories. Each wave comp style movements get closer to competition lifts

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Incline Bench Press (Barbell)

Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown (Close Grip)

JM Press (Smith Machine)

Bicep Curl (Cable)

Lateral Raise (Dumbbell)

Block 2 Monday

Forward Jump

Front Squat (Barbell)

Step-Up (Weighted)

Leg Extension

Glute-Ham Raise

Block 2 Tuesday

Seated Shoulder Press (Dumbbell)

Pec Deck (Machine)

Lateral Raise (Cable)

Single Arm Tricep Extension (Cable)

Block 2 Thursday

Deficit Deadlift (Barbell)

Leg Press (45 Degrees)

Back Extension (Weighted)

Sissy Squat

Single-Leg Leg Curl

Glute Bridge (Band)

Block 2 Saturday 

Good Morning

Single Arm Row (Dumbbell)

Hammer Curl (Cable)

Y Raise

Incline Curl (Dumbbell)

Block 2 Friday

Bench Press (Barbell)

Flexion Row

Incline Bench Press (Dumbbell)

Lat Pulldown

Tricep Extension (Cable)

Preacher Curl (EZ Bar)

Block 3 Monday

Squat (Barbell)

Belt Squat

Reverse Hyperextension

Block 3 Tuesday 

Overhead Press (Barbell)

Skull Crusher (Dumbbell)

Block 3 Thursday 

Seated Good morning

T-Bar Row

Bicep Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Block 3 Friday

Deadlift (Barbell)

Back Extension

Block 3 Saturday 

Close Grip Incline Bench

Bent Over Row (Barbell)

Tricep Pushdown (Cable)

Preacher Curl (Dumbbell)

Monday

Box Jump

Transformer Bar Front Box Squat

Bulgarian Split Squat (Dumbbell)

Hamstring Curl

Tuesday

Incline Chest Fly (Dumbbell)

Overhead Tricep Extension (Cable)

Thursday

High Row

Friday

Stiff Leg Deficit Deadlift

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