Absolute Athlete (+Hypertrophy)

A 3-day program designed to increase your strength in a 7 week cycle, where you increase your training maxes in a timesaving manner. Before doing this, have experience with beginner powerlifting programs and have developed some proper strength in SBD. 

## IF YOU WANT TO JOIN, READ THE FOLLOWING (IMPORTANT) ##

- Training
Usually I take my PRs and subtract it by 5-10kg and input that as my TM. Yes, it'll seem low and you will "reattempt a PR" on the final week, but it is to ensure linear-progression and to not over-estimate it, but you WILL get a new PR after the first cycle. Week 6 you attempt a PR and Week 7 is a deload. Read the text above the exercises too, that is critical.

- Accessories
This also has accessory movements, each which can be substituted as long as it targets the same muscle group. Accessories aren't mandatory, and can be replaced with anything you like that fits your goals (cardio, sparring, etc.).

- Muscle Focus
Main focuses outside of strength in SBD are higher focus on chest and quads; benching and squatting twice a week. Singles should always be a pause-lift/explosive- lift, and others are controlled (tap-and-go) movements.

Feel free to message me on Instagram (bonemeal777) for any inquiries. Will reply ASAP.

(credits to Wiseman for creating the foundation of this program)

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Deadlift (Barbell)

Squat (Barbell)

Lateral Raise (Dumbbell)

Shoulder Press (Machine)

Skull Crusher (Barbell)

Underhand Rows (Machine)

Hammer Curl (Dumbbell)

Bench Press (Barbell)

Bench Press (Close Grip)

Chin-Up (Weighted)

Machine Wide Rows

Leg Extension

Lat Pulldown (Close Grip)

Hamstring Curl

Standing Calf Raise

Single Arm Preacher Curls

Tricep Pushdown (Cable)

Leg Raise (Captain's Chair)

Incline Bench Press (Barbell)

Seated Row (Cable)

Chest Fly (Machine)

Cable Crunch

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