Description

This plan is designed differently from the other training programs. This plan is split in 3 blocks of 4 weeks each, each block being a different method to gain strength. Each method can be used between 4 to 8 weeks but keep in mind that you will need a “deload week” between each method! Basically it is 3 programs in 1! The sessions of this plan are based around primary powerlifting movements (bench press, deadlift, squat). The program is designed as follows:

Weeks 1 – 4 (Method 1) 

3 sessions per week with a focus on familiarising yourself with the method of the workout and gaining strength. This method is composed of 3 full body sessions.

Weeks 5 – 8 (Method 2)

4 sessions per week with a focus on familiarising yourself with the method of the workout and gaining strength (this method can be repeated as many times as you want). This method is divided by muscle group (chest, back, lower body).

Weeks 9 – 12 (Method 3)

3 sessions per week with a focus on familiarising yourself with the method of the workout and gaining strength. This method is composed of 3 full body sessions.