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 perform a few reps with heavy weights mixed with light weights until failure to maximise muscle growth. The program is designed as follows:

Weeks 1 – 4 

3 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

4 sessions per week with a focus on bodybuilding and functional movements to improve muscle size and strength. New exercises are added to diversify the sessions and increase work capacity.

Weeks 9 – 12

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