Hriday's  3 week pre comp plan

Prepare to elevate your strength game with Hriday's 3-week pre-competition plan, designed specifically for intermediate lifters. This intensive program spans 11 training days, focusing on powerlifting fundamentals to maximize your performance. Each session, lasting around 70 minutes, incorporates essential lifts like the bench press, squat, and deadlift, ensuring you build both power and muscle. Get ready to push your limits and step onto the platform with confidence!

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Week 1

Week 2

Week 3

Bench Press (Barbell)

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

MONDAY

Squat (Barbell)

Deadlift (Barbell)

Leg Press (45 Degrees)

Leg Extension

WEDNESDAY 

Face Pull

Tricep Rope Push Down (Cable)

THURSDAY 

Hamstring Curl

Romanian Deadlift (Barbell)

SATURDAY 

MONDAY 

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