General Strength and Power

This is a novice to advanced program, focusing on general strength, training and athleticism with an emphasis on stability training, broken up into four week blocks for the purpose of periodization.￼

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Treat this day like you’re Tom Platz going through a break up if you want

Cardio

Squat (Barbell)

Single Leg Press

Hamstring Curl

Leg Extension

Leg Day Heavy Squatting 

Focus on getting to about 8 RPE for the heavy lifts

Single Arm Rear Delt Fly (Cable)

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Ring Dip

Tricep Rope Push Down (Cable)

Push Day Focus on Bench

For compound movements don’t go too heavy, just focus on form and technique.

Deadlift (Barbell)

Wide Grip Lat Pulldown

Single Arm Row (Cable)

Preacher Curl (Barbell)

Bicep Curl (Dumbbell)

Back and Biceps 

At this point you should be pretty sore and fatigued from the rest of the week so this is a deload.

Tempo Squat (Barbell)

Romanian Deadlift (Barbell)

Bench Press (Paused)

Step-Up (Weighted)

BIG 3 

Use this day to fill in whatever you haven’t hit throughout the week such as core and smaller muscle

Banded Rear Delt Fly

Overhead Press (Barbell)

Face Pull

One Arm Lateral Raise (Cable)

Rear Delt Fly (Machine)

Chest Fly (Machine)

Abs Crunch (Machine)

Accessories day

Hip Abductor (Machine)

JM Press

Pin Press Bench (Barbell)

Hip Abduction (Band)

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