Saiyan Training Protocol - PPLUL Powerbuilding

The saiyan training protocol is designed with a lifter in mind who wants to focus on their strenght, muscle and performance metrics.

The strenght base is covered with the first 3 days of the program. The main and secondary lifts get a linear progression from ~60% to ~90%. Each week we should raise about 1-3% of our lifts for our top sets. The backdowns should be based on the RPE of our main lift. This could be about -10% to -20% taken off our main lifts based ln performance. The backdowns should be close to our top sets in rep count.

The accessories were chosen to get a strong upper back, traps, and shoulders, basically a yoke focused program. This is inspired from the saiyans and olympic lifters physique which in my opinion are closely resembed by each other.

In the excercise seleciton you can see the inspiration from oly lifting - upright rows, presses, rdls, weighted calisthenics.

Every rep should have a slow, controlled descent with an explosive concentric. Skill mastery is crucial you aren't just swinging weight, you are wielding it with purpase.

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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

Deadlift (Barbell)

Pull-Up (Weighted)

Kroc Row

Shrug (Barbell)

Bicep Curl (Barbell)

Hammer Curl

Pull strength

Bench Press (Barbell)

Dip (Weighted)

High Incline Press

Upright Row (Barbell)

Front Raise

Tricep Rope Push Down (Cable)

Push strength

Squat (Barbell)

Romanian Deadlift (Barbell)

Sissy Squat (Weighted)

Seated Hamstring Curl

Leg strength

Incline Bench Press (Dumbbell)

Chest Supported Row (Machine)

Tricep Dip (Bodyweight)

Chin-Up (Bodyweight)

Shoulder Press (Machine)

Lateral Raise (Dumbbell)

Reverse Pec Deck

Reverse Bicep Curl (EZ Bar)

Upper hypertrophy 

Good Morning

Hamstring Curl

Pendulum Squat

Leg Extension

Standing Calf Raise

Hanging Leg Raise

Lower - Hypertrophy 

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