Gorilla Ree's prep

This Powerlifting prep goes for 15 weeks and was designed to fit with those who want to do SBD sessions but go over their time limit when accessories come around. Personally I feel SBD with accessories could be a bit obsessive and taxing. With this program you will do your SBD days on day 1,  3, and 5. While you will train accessories on days 2 & 4. This way you can solely focus on your primary SBD days as well as your accessories! Give it a shot.

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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

Week 13

Week 14

Week 15

Incline Bench Press (Dumbbell)

Pec Deck (Machine)

Chest Press (Machine)

Chest Supported Row (Machine)

Lat Pulldown (Close Grip)

Single Arm Iso Row

Seated Shoulder Press (Dumbbell)

Shrug (Barbell)

Tricep Rope Push Down (Cable)

Bicep Curl (Dumbbell)

Squat (Paused)

Deadlift (Barbell)

SBD PRIMARY BENCH

Belt Squat

Seated Hamstring Curl

Leg Extension

Leg Press (45 Degrees)

Back Extension

Glute-Ham Raise

Squat (Barbell)

Bench Press (Paused)

SBD PRIMARY DEADS 

Bench Press (Barbell)

Deadlift (Paused)

SBD SQUAT PRIMARY 

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