Description

The sessions of this plan are based around primary powerlifting movements (bench press, deadlift, squat). The number of workouts, sets, repetitions and volume increases from weeks 1 to 12 to increase work capacity. For this program you will be using the pyramid training method (a group of sets, reps and rest time varying depending on the percentage of your 1RM while performing the same exercise). The program is designed as follows:

Weeks 1 – 4 

4 sessions per week with a focus on familiarising yourself with the technique and the method of the workout and improving muscle strength.

Weeks 5 – 8

5 sessions per week with a focus on bodybuilding and functional movements to improve muscle size and strength. The increased number of sets and reps are meant to improve muscle endurance.

Weeks 9 – 12

6 sessions per week with a focus on bodybuilding and functional movements to improve muscle size, strength and endurance.