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. 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. Build muscle, improve your cardiorespiratory system and burn fat.

Weeks 5 – 8

5 sessions per week with a focus on building lean muscle mass, improving your cardiorespiratory system, burning fat and increasing work capacity. Emphasis on the lower body with one extra session per week.

Weeks 9 – 12

6 sessions per week with a focus on building muscle, improving your cardiorespiratory system, burning fat and increasing work capacity. Similar to weeks 5 – 8 but with a higher level of difficulty and new exercises.