Contents
Primary goal: increase in strength
A type: split
Preparation level: average
Number of workouts per week: 4
Necessary equipment: barbell, dumbbells, exercise equipment
Audience: men
The strength training program is specially designed for those who participate in powerlifting competitions. However, it can be used by anyone looking to increase strength.
This program is not aimed at increasing muscle mass, only strength. If you are trying to gain mass, then one of them is more suitable for you.
Train with this program ONLY with a spotter, as many sets will use weights close to the one-rep maximum. And remember to warm up thoroughly at the start of your workout to avoid. Before heavy sets of 1-3 repetitions, do warm-up sets with 10-15 reps.
Rest between sets: 1-2 minutes.
Monday: chest and back
5 approaches to 3, 3, 2, 2, 1 reiteration
4 approach to 8, 6, 6, 4 repetitions
4 approach to 4 repetitions
5 approaches to 10, 8, 8, 8, 6 repetitions
Tuesday: rest
Wednesday: legs
6 approaches to 3, 3, 2, 2, 1, 1 reiteration
4 approach to 4 repetitions
4 approach to 4 repetitions
4 approach to 15 repetitions
Thursday: rest
Friday: shoulders and triceps
4 approach to 6 repetitions
4 approach to 6 repetitions
4 approach to 6 repetitions
4 approach to 10, 8, 6, 4 repetitions
4 approach to 6 repetitions
Saturday: legs
6 approaches to 6 repetitions
4 approach to 10 repetitions
5 approaches to 6 repetitions
5 approaches to 10 repetitions
Sunday: rest
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2021-05-04