Tag: Workout

Is Coffee a Good Pre-Workout Drink?

Is Coffee a Good Pre-Workout Drink?

Would you like to start your day with a hot cup of coffee? Believe it or not, that cup of Joe might be doing more than just providing a quick pick-me-up. Coffee might actually make an excellent pre-workout drink. Wondering how that works and what the potential benefits are? We have partnered with Glasshouse Mountains Coffee to explore the idea of coffee as a pre-workout drink and to give you the skinny on whether or not it’s a good idea.

What Is in Coffee That Could Possibly Make It a Good Pre-Workout Drink?

For one, coffee contains caffeine, which improves mental alertness and increases physical energy. Caffeine also helps to promote fat burning and can enhance athletic performance. In addition, coffee is a good source of antioxidants, which help to protect the body against damage from free radicals. These properties make coffee an ideal drink for those looking to get the most out of their workout.

So, How Much Caffeine Should You Have in Your Coffee Pre Workout?

The amount of caffeine you should have in your coffee pre-workout will depend on a few factors, including your body weight and sensitivity to caffeine. However, a general guideline is to consume about 200 mg of caffeine, or two cups of coffee, about 30 minutes before your workout. If you are new to drinking coffee or are sensitive to caffeine, start with a lower dose and work your way up as needed.

What Are the Potential Benefits of Drinking Coffee Before a Workout?

Drinking coffee before a workout has several potential benefits; here are some of the most notable:

Improve Mental Alertness and Focus

Caffeine is a natural stimulant that can help to improve mental alertness and focus. It can be beneficial before a workout as it may help you to concentrate more on your form and technique.

Boost Physical Performance

Caffeine has also been shown to boost physical performance. For example, in one study, participants who consumed caffeine before exercise could bike for more extended periods than those who didn’t.

Weight Loss

Drinking coffee may also help with weight loss. Caffeine has been shown to boost metabolism and increase fat burning. Additionally, coffee is a low-calorie beverage, so it can be a good choice if you’re watching your weight.

Lower Risk of Diabetes

Drinking coffee has also been linked with a lower risk of diabetes because coffee contains antioxidants and other compounds that help to regulate blood sugar levels.

What Are the Potential Risks of Drinking Coffee Before a Workout?

While some potential risks are associated with drinking coffee before a workout, these are typically only seen in people who are sensitive to caffeine. Some of the potential risks include:

  • Anxiety and nervousness: Caffeine can cause anxiety and nervousness in some people. It may be magnified if you drink coffee before a workout, as the physical activity may increase your heart rate and exacerbate the effects of caffeine.
  • Dehydration: Caffeine is a diuretic, which can cause you to lose more water than you take in. It can lead to dehydration, especially if you don’t drink enough water throughout the day.
  • Insomnia: Caffeine can also interfere with sleep, so drinking coffee before a workout may make it more difficult to fall asleep at night.

Where Can You Get Good Quality Coffee for Your Pre-Workout Drink?

If you drink coffee before a workout, it’s vital to ensure that you get good quality coffee. Look for coffee that is freshly roasted and brewed. Avoid instant coffee, as this often contains lower levels of caffeine and other compounds that can be beneficial.

Additionally, you may want to consider adding other ingredients to your coffee to further boost its performance-enhancing properties. For example, adding a small amount of fat, such as coconut oil or grass-fed butter, can help slow caffeine absorption and provide lasting energy. You can also add protein powder or BCAAs to your coffee to help fuel your muscles during your workout.

Many online coffee retailers sell quality coffee beans and grounds. However, remember that they should be freshly roasted and brewed for the best results.

Does Coffee Really Make a Good Pre-Workout Drink?

The jury is still out on whether or not coffee is the best pre-workout drink. However, some potential benefits make it worth considering. If you are sensitive to caffeine, start with a lower dose and work your way up as needed. And be sure to drink plenty of water throughout the day to avoid dehydration.

Ultimately, it’s up to you to decide whether or not coffee is the best pre-workout drink for you. Try it out and see how it affects your performance. The results may pleasantly surprise you!

What’s your favorite pre-workout drink? Let us know in the comments below!


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Basic Bodybuilding Program for Beginners

Basic Bodybuilding Program for Beginners

This is a 4-Days per Week Basic Bodybuilding Program for Beginners that want to get JACKED! It is a great place to start if you want to build muscle mass and pack on size! Just remember, to get bigger you have to eat BIG too. But don’t worry, we can help with that too!

Get BIG Diet Plan >>

Creatine >>

Wanna Build Muscle and Strength? Get our Base Of Strength Training Program >>

Bodybuilding Program for Beginners Workout

This Beginner Bodybuilding Program is pretty simple…just follow the workouts, trying to add weight to all your exercises every week. And the stronger you get, the bigger you will get. It’s that simple!

So, if you want to continuously build muscle mass while progressing at your own pace, then this Basic Bodybuilding Program for Beginners is for you!


Bodybuilding Program Details

First, for every exercise, warm-up to a good working weight that will allow you to stay within the given rep range for every set. Then begin your working sets; either sticking with that weight or adding 5-10 pound each set until you can no longer stay within the given rep range.

For example, if you are doing squats and your given rep range is 5-10 reps, start with a weight you can do for 10-12 reps. Do your first set of 10, then either stick to that weight for all your sets or move up 10 pounds every set. When you get to a weight where 5 reps is hard, then either stick to that weight or move back down in weight until all your sets are complete. And every week try to go heavier and heavier.

The same principle applies to all accessory exercises.

If you want, you can also add some cardio or conditioning in, after all your accessory work. Then make sure to do some Mobility Work to prevent injury and help with recovery.

IMPORTANT: Recovery is the most important thing! Learn why >>

Get our Beginner Strength Training Program >>


Weekly Bodybuilding Workout Schedule

*This weekly Schedule can vary as needed but is best in this form. Try to have at least 1 rest day after 1-2 training days in a row.


Bodybuilding Program Workouts

Leg Day Bodybuilding Workout

Workout 1 – Legs

Squat     5 x 5-10 + AMRAP

Leg Press     5-10 x 10-15

Leg Curls     5 x 10-15

Walking Lunges     4 x 20 steps

Planks     3 x 60 sec.

AMRAP = As Many Reps As Possible (use the same working weight as your previous set). You can also do a Drop Set for this where you do almost as many reps as possible with one weight, then drop some of the weight off an immediately do another AMRAP, repeating this as many times as you wish.


Chest and Triceps Bodybuilding Workout

Workout 2 – Chest and Triceps

Bench Press     5 x 5-10 + AMRAP

Incline Bench Press or Closegrip Bench Press     5 x 5-10

Dumbbell Press or Incline Dumbbell Press     5-10 x 10-15

Press Downs     5-10 x 10-15

Face Pulls     5-10 x 10-15

Weighted Crunches or Hanging Leg Raises     5-10 x 10-15


Back and Biceps Bodybuilding Workout

Workout 3 – Back and Biceps

“-“ = As many sets as it takes to get 30-50 total reps.

Pull-Ups     – x 30-50

Deadlift     5 x 5 + AMRAP

Dumbbell Rows     5 x 8-10

Lat Pull-Downs     5-10 x 10-15

Dumbbell Curls     4 x 10-15

Hammer Curls     4 x 10-15

Side Planks     3 x 30-45 sec. each


Bodybuilding Shoulder Workout

Workout 4 – Shoulders

Dumbbell Military Press     5 x 10-15

Reverse Flyes     5 x 10-15

Lateral Raises     5 x 10-15

Rotator Cuff Work     4 x 15-25

Weighted Crunches or Hanging Leg Raises     5-10 x 10-15


This is the end of our 4-days per week Basic Bodybuilding Program for Beginners.

More Workout Programs >>

RECOVERY: The Most Important Part Of Every Workout

RECOVERY

The Most Important Part Of Every Workout

Are you always tired, sore and lacking progress in the gym? If so, then you are likely not overtraining, but rather under-recovering! Because the biggest difference between overtraining and progress is how well you recover from your workouts. So here are the best post-workout muscle recovery tips for athletes and lifters that love to push it to the limit!

Check out our awesome Workout Programs >>

“It doesn’t matter what you can do in the gym, if you can’t recover from it.”

First, if you fail to recover properly after your workouts, then over time this can lead to overuse injuries, like tendonitis. These types of injuries can hold you back from progress in the gym and on the field. So, if you have an overuse injury, make sure you know how to recover from injuries properly.

In This Article:


How To Recover Properly From A Workout

Recovery is the most important part of every workout plan. Without proper recovery, all you are doing is breaking your body down. Recovery is where you build it back up.

So, to continuously get stronger and make progress, you need to not only work hard but recover hard too. And that all begins with knowing how to recover properly from your workouts.

Even with the best workout program, you will make little to no progress if you don’t recover properly. So, no workout is complete until you have recovered from it.

“No workout is complete until you have recovered from it.”


post-workout stretch

Post-Workout Stretch

First, proper workout recovery starts as soon as the workout is complete. And the first step is finishing your workout with some mobility work. As in stretching and/or foam rolling for at least 10 minutes to help keep your muscle and joints healthy, while preventing injury. Remember, a healthy muscle is both strong and flexible, so don’t skip out on this part.

Check out our Stretching Exercises >>


post-workout muscle recovery tips

Get Enough Sleep

Next, and most important, is sleep. Without proper sleep, your body cannot function properly. Let alone rebuild and grow after a hard workout.

Your body grows, and recovers, when you’re asleep, not when you are awake. You can refill your depleted fat and glycogen stores (muscle fuel) while you’re awake, but you can only grow and repair your muscles while you are asleep.

And how much sleep you need depends on many factors. Everyone is different and requires a different amount of sleep to recover from everyday life or the additional stress of exercise. However, we can set some general standards that fit most individuals in given categories and you can adjust from there. 

How Much Sleep Do You Need?

  • Kids and Teens: Most kids and teens require between 8-10 hours of sleep while growing. They have the largest range of sleep time because everyone grows at a different rate. You can assume those that grow faster or do the most activity need more sleep than those that are less active and slow to grow.
  • Adults: The average adult needs 7-8 hours of sleep just to perform normally without additional activity or exercise. Women require a little less sleep than men, which may be due to men generally being larger in size.
  • If you workout: Those that workout regularly will need an additional 30-60 minutes of sleep after every training day, depending upon the overall intensity or work volume.
  • Athletes: Athletes require 9-10 hours of sleep for full recovery due to their large workloads and intense training which places a lot of stress on their bodies. 

These are general guidelines for sleep which can be adjusted depending upon how you feel. If you are still tired you (may need to go to sleep earlier, to get more quality sleep, or you) may need to increase your sleep time by 30 minutes.

Overall, sleep is the most important aspect of recovery as that is when your body rebuilds itself.

Learn more about proper sleep >>


eat enough food for recovery

Eat Enough Food For Recovery

Next, nutrition is also a vital part of proper workout recovery. You need to eat enough food and get enough calories for your body to rebuild what it has lost during your workout. If you don’t, then you cannot recover fully, even with proper sleep.

For most people, eating a normal and balanced diet is enough to recover from a few weekly workouts. However, if you are an athlete or do any form of intense training, then you may need more nutrients for proper recovery. This may be as simple as an additional meal on workout days or larger meal portions throughout the day.

It all depends on if you want to build muscle or lose weight.

Supplements For Recovery

Now, many people believe that they need to take supplements in order to recover from any light to intense workout. This is not the case. Supplements can be helpful, but it is best to get your nutrients from food, rather than taking a bunch of supplements. Learn more >>


whole food vs protein powders

The Protein Myth

Myth: You need to get in at least 20-30g of protein within 30 minutes post-workout for proper recovery.

This is absolutely NOT TRUE and doesn’t even make sense. Remember, your body can only grow while you are asleep. And if you are taking protein immediately post-workout, it is going to be used as energy by the time you get to sleep. So, as long as you get enough protein, and other nutrients, throughout the day, you are set. Timing doesn’t matter that much. Also, it is always best to eat real food instead of taking supplements.

Learn the best time to take a protein supplement! >>


Protein

It is not only important that you get enough calories, but also the proper nutrients for your body to have the supplies needed for recovery. The main piece of this is protein. Though we do not need as much as many people believe.

Protein is the main building block for rebuilding and growing broken down tissue. Knowing this, those that break down tissue often, through exercise and other various activities, should consume slightly more protein than those that do not exercise regularly.

The average person needs 0.4-0.5g of protein per pound of bodyweight daily just to replace tissues lost during normal daily activity.

Those that exercise need more to replace and rebuild their tissues. Usually, that is 0.5-0.7g per pound of bodyweight daily. This may seem too low to what many people believe, but remember that this is just the bare minimum that you need for tissue replacement and recovery.

It is recommended that athletes and those that do strength training regularly, consume about 1g per pound of bodyweight daily. However, it is recommended that you do not exceed 1.5g per pound of bodyweight daily as this can place a lot of unnecessary stress on your body’s digestive system to metabolize it. Plus, protein makes for a bad energy source.

Realize, that your body can only build so much muscle mass per day. So, consuming excess protein will just add to your total calories for the day. Then it will either be used as a low energy source or stored as fat.

So, it is best to use carbohydrates (fast energy) and fats (slow long-lasting energy) as your fuel sources while using protein for its purpose of building. 

Carbs and Fats

Carbs and fats are your body’s energy sources. However, they are both important for proper recovery.

Carbs help with hydration and give your body the energy it needs to both recover and perform. Fats help transport and store vital vitamins and minerals. Plus, they are a long-lasting energy source for endurance. So, you need a reasonable amount of each for the best results. 

Active individuals should have 2-4g of carbohydrates per pound of bodyweight daily. And at least 0.25-0.5g per pound of bodyweight of fats to fill out your total caloric intake needs.

Most of your carbohydrate intake should be 1-2 hours before, during and after your workout for the day. 

Vitamins and Minerals

Though your macronutrients (protein, carbs, and fats) are important for recovery, it is also vital that you get enough vitamins and minerals. These can be obtained through a healthy diet consisting of many fruits, vegetables, dairy and meat products. If you are lacking one of these categories of food, you need to find a way to include them more or replace the nutrients you are lacking through supplementation.

To help, you can take a daily multivitamin as a base amount of nutrients to give your body daily, but you should also be conscious of what you are eating and what nutrients you need more of.

Electrolytes

  • Calcium + Magnesium
  • Sodium + Potassium

Calcium is important because you use it in every muscle contraction. Without calcium, your muscles, including your heart, would not be able to contract. Of course, it also helps increase bone density along with the added stresses of strength training.

Magnesium works with calcium, as a vital building block for our tissues and helps with muscular function.

Sodium and Potassium are two other vital electrolytes for workout recovery and performance. These electrolytes work together to regulate water in and out of cells and perform many other important functions within the body. 

Learn more about Electrolytes >>


workout hydration for recovery

Hydrate

Part of getting enough nutrients for full recovery is hydrating. Without proper hydration, you are slowing down your recovery process and making it hard to absorb and transport the nutrients you need.

Also, you need to drink enough fluids to not only replace what you’ve lost but also excrete the waste. This is because every time you workout, you are breaking down tissue. And that tissue needs to be disposed of in some way. Most of it is excreted in your urine. Which is why it is so yellow post-workout.

If you only drink minimal amounts of fluid, then your body will use most of it to excrete the waste instead of rehydrating you.

To counter this, drink at least 0.7 times your bodyweight in ounces of water daily. And an additional 16 ounces for every 30 minutes you workout.

Learn more about proper Hydration >>


The Importance Of Workout Recovery

With proper sleep and nutrition, you can recover from all the stresses you place on your body and continue to progress in your training. Just make sure to get at least 8-9 hours of sleep every day, stay hydrated, eat enough calories, consume 1g of protein per pound of bodyweight, and get in all of your vitamins and minerals so that you can be recovered as much as possible before your next workout. This will ensure the best conditions for you to progress in your training.

You can also use some active recovery techniques such as walking throughout the day or doing light activities that stimulate blood flow but do not tax your body with too much stress.

Now that you know how to recover properly from your workouts, I wish you a full recovery! Keep getting stronger my friends!

Check out our Strength Training Programs HERE!

Stronger In Minutes | Home Bodyweight Workout Routine

Stronger In Minutes

We all want to get strong, lean, and fit. But we don’t all have the time we need to go to the gym or run around doing cardio classes. Well, now you don’t have too! Stronger In Minutes is the perfect every day home bodyweight workout routine for beginners to get fitter, leaner, and stronger in just minutes a day!

A Workout anywhere, anytime! Just set a timer and go to work at your own pace!

All you need to get started is:


A Home Bodyweight Workout Routine for Beginners

You need something fast, that fits your schedule and does not take away from other parts of your day.

One of the greatest difficulties with exercise for most people is time and equipment. Many of us have long, hard days, full of work, caring for your family, and our beloved T.V. shows that leave little time for any extra activity.

The last thing we are thinking of on these days is our health and doing exercise. Some of you may be progressive and take the occasional walk or staircase climb, but we should know by now that that does not actually create any needed changes to your health.

You need something fast, that fits your schedule and does not take away from other parts of your day. Well, as our Motto says, “If you can Change Your World, you can Change The World”, and we are here to start changing yours.

So, that is why we made this home bodyweight workout routine for beginners. To help fit fitness into your life, making fitness a lifestyle for you and your family!

All you need is some floor space, a timer, and the Daily 30 Bodyweight Strength Training Guide to guide you!

Try it today and you will feel great, guaranteed! 


The Daily 30 Bodyweight Exercise Routine

The Daily 30 Bodyweight Exercise Routine has already helped thousands of men, women, children, and teens just like you:

  • Get Stronger
  • Lose Body Fat
  • Improve Mobility
  • Recover Faster
  • Increase Muscular Fitness
  • Decrease Muscle and Joint Pain—Naturally
  • and so much more!

Take our 30 Day Challenge to find out for yourself!

The Daily 30 Bodyweight Exercise Routine is a simple, fast and effective Bodyweight Exercise Routine that combines only the most effective Bodyweight Strength Training Exercises into an easy-to-follow Full Body Workout!

The best part is, anyone can do it; children, teens, men, women, and even seniors! You can do it with your family, while you’re watching kids, during your favorite T.V. shows, or throughout the day as a short break from stressful work.

This makes it the perfect home bodyweight workout routine for beginners that want to get strong, lean and fit—fast! Do it anywhere, anytime! And it only takes a few minutes every day!

Learn more about the Daily 30 Bodyweight Exercise Routine! >>

The Daily 30 Bodyweight Exercises

One round of the Daily 30 Bodyweight Exercise Routine consists of the following 3 exercises performed for 10 repetitions each.

Standard Version:

  1. Paleo Squat
  2. Push-Up
  3. Prone Cobra

*You can always add more Bodyweight Exercises. However, never skip over or vary from these 3 base movements.

Modified Version:

  1. Assisted Paleo Squat
  2. Decline Push-Ups
  3. Standing Prone Cobra

This modified version is for those that are injured or unable to perform the standard version due to other limitations. 

Get the FREE Daily 30 Bodyweight Strength Training Program! >>


The Stronger In Minutes Workout

Finally!!! You can start getting stronger anywhere, anytime in just a few short minutes!

This is a home bodyweight workout routine that you can do anywhere, anytime, and at your own intensity. It can easily fit into your life and will help you get stronger, leaner, and fitter!

Simply evaluate how much time you have and use every minute of it to improve your health! If you have 5, 10, 15, 20, or even 30 minutes, then set a timer and do as many rounds of the Daily 30 Bodyweight Exercise Routine as you can.

Try to do a minimum of 1 round per minute, resting only as needed. If you need more rest, then catch your breath and keep going. If you can handle the intensity, then push your self to go faster and do even more with less rest.

The key is you have to push yourself. The more you put in the more you will get out. So, work hard and always strive for progress!

This home bodyweight workout routine should be done 3-6 days per week. Try to do a minimum of 50 minutes of total work every week.

Bodyweight Workout Details

What makes this bodyweight workout routine so effective is its simplicity. You are only doing the most effective and basic bodyweight exercises that are bodies are designed to do every single day. Nothing fancy or too hard for beginners. Just what works!

Also, as you switch between upper and lower body exercises your heart will have to work extra hard to circulate the blood to these peripheral areas, adding to your metabolic demands. This will help to improve your heart function, blood flow, and cardiovascular conditioning with minimal work.

Scale the intensity of the exercises as needed to complete each with proper form. If your strength is holding you back from continuing the workout you may also hold a low squat position or the top push-up position for a count of 10 to continue the workout.

Get Started Today!

This is a very simple and easy home bodyweight workout that will help you get strong, fit, and lean all at once! Plus, you will gain physical and mental strength while relieving any built-up stress.

Again, all you need to get started is:

Then you’re all set! So go get the guide and set that timer today! 


For more No Equipment Home Bodyweight Workout Routines check out: 

No-Gym Workout Methods to Get in Peak Shape

David Goggins Workout Routine & Diet Plan Train Like a Navy Seal

 

Advanced Powerlifting Program

Advanced Powerlifting Program

12-Week Peaking Program for Powerlifters

This is a 12-week advanced powerlifting program for peaking. The focus will be on peaking for your next powerlifting meet. That means more sets, fewer reps, and a lot of heavy weight. But, if you can get through it, this 12-week peaking program will make you brutally strong, guaranteed!

Dominate your next meet with a Custom Powerlifting Program made just for you!

12-Week Advanced Powerlifting Program The Thunder God (Thor), aka Reid England, putting the hammer down on a 430 pound squat! That’s a 2X Bodyweight Squat!

This Advanced Powerlifting Program is based on the Mathias Method Strength System


About this Advanced Powerlifting Program

Powerlifting is a competitive strength sport that takes years of hard work and consistent dedication to become proficient at.

Lifters must constantly be working on their lifting technique and maintain that technique the best they can through the high-intensity workouts they endure. These workouts can often last hours depending on your strength level.

As you get stronger it takes more time to warm-up to your working weights and you have to constantly be adding more work through increasing the weight, sets and/or reps performed. Your workouts will often be 6-10 sets of few reps with the same weight to accumulate volume and strength over time. Numerous sets with few reps are the best way to gain maximal strength because you are practicing your setup and technique with intense weights, numerous times during a workout.

It’s All Focused on Meet Day!

Your set-up, how you perform each lift, along with everything else in this advanced 12-week powerlifting program, is focused upon obtaining the most strength for week 12. Week 12 is your competition or peak week and there should be no lifting done during the last 2-3 days leading up to your competition day. Do your training early in the week with little accessory work so that you are fully recovered before the meet.

This 12-week advanced powerlifting program will guide you through the exact work you need to do leading up to your next powerlifting competition.

Advanced Powerlifting Program Details

This is a 3-4 day per week advanced Powerlifting Program. You will have one main power lift for each of your 3 main workout days. These main lifts are the focus of your training and need to be done without variation. As in, don’t do box squats instead of squats. Do the lifts as written. 

Workout 4 is an optional day for accessory lifts. For example, if you have a weak muscle group, then come in and train it. Use moderate intensity and volume. Do not overdo it. Save some for your main work.

Be sure to practice your lifts exactly how they are supposed to be performed in the competition. That means practicing holding deadlifts at the top and pausing bench presses as you get closer to the competition.

Intensity Sets

Also, on your main lifts, you can do an overload set to better prepare yourself for the competition. This is one set that is either an AMRAP (as many reps as possible) done with the same working weight or a daily max

Only do this if your main work was not enough and you are feeling good!

For the daily max, work up to a weight that is difficult to do for that day, but you are still able to maintain reasonable technique. Your intensity set should never be done to failure because this teaches improper technique which will decrease your maximal strength potential.

Stay focused, train hard and get stronger!

Optimal Weekly Training Schedule

  • Day 1 – Workout-1: Squat Training
  • Day 2 – Rest
  • Day 3 – Workout-2: Bench Press Training
  • Day 4 – Rest
  • Day 5 – Workout-3: Deadlift Training
  • Day 6 – Workout-4: Accessory Work (optional)
  • Day 7 – Rest

Advanced Powerlifting Program Lifting Chart

Workout 1 – Squat

Workout 2 – Bench Press

Workout 3 – Deadlift

WeekSetsReps% MaxWeekSetsReps% MaxWeekSetsReps% Max
15570%15570%15570%
25573%25573%25575%
35575%35575%36477%
46477%46477%48380%
58380%58380%57383%
67383%67383%66385%
76385%76385%78287%
88287%88287%85-10190%
95-10190%95-10190%95293%
105293%105293%103-5195%
113-5195%113-5195%114560%
125350%125350%12
Deadlift5150%

More Advanced Powerlifting Programs

Are you looking to build up one specific lift? Check out our Squat, Bench Press and Deadlift specific Powerlifting Programs:

  1. Squat Program

  2. Bench Press Program

  3. Deadlift Program

Get all 3 Powerlifting Programs!

Or get our FULL POWER Powerlifting Program!


Workout 1: Squat Training

500 squat

Warm-Up & Technique Work:

Pause Squat (<50%) 3 x 5

Main Lift:

Squats See Table

*Overload Set 1 x AMRAP or Daily Max

Accessory Work:

Leg Press 3-5 x 10-15

Glute-Ham Raises or Leg Curls 3-5 x 6-10

Dumbbell Curls 4 x 8-10

Weighted Plank 3 x 60-90 sec.

Mobility Work 10+ min.

*Done after your main work is complete, only on high-intensity days, and never to failure.


Workout 2: Bench Press Training

315 lb bench press

Warm-Up & Technique Work:

Pause Closegrip Bench Press (<50%) 3 x 5-10

Main Lifts:

Pause Bench Press See Table

*Overload Set 1 x AMRAP or Daily Max

Accessory Work:

Dumbbell Press 4-5 x 6-8

Military Press 3-5 x 3-8

Triceps Press Downs 5-10 x 6-10

Face Pulls 5 x 8-10

Mobility Work 10+ min.

*Done after your main work is complete, only on high-intensity days, and never to failure.


Workout 3: Deadlift Training

 

Warm-Up & Technique Work:

Conventional Deadlift (<50%) 3 x 5

Main Lift:

Deadlift See Table

*Overload Set 1 x AMRAP or Daily Max

Accessory Work:

Dumbbell Rows 4 x 6-8

Lat Pull-Downs 5 x 10-15

Hammer Curls 3 x 10-15

Side Planks or **Grip Holds 3 x 45 sec.

Mobility Work 10+ min.

 

**Hold the center (smooth part) of a deadlift barbell, or weighted bar, at your side for as long as you can to build up your grip. It is best to do this on days when you do lighter deadlifts.


Workout 4: Accessory Work (optional)

Warm-Up & Technique Work:

Shrugs 3 x 10

Closegrip Bench Press (<50%) 3 x 5-10

Main Lift:

Military Press 5 x 5

Accessory Work:

Incline Dumbbell Press 3 x 10-15

Push-Ups or Dips 3 x Failure

Dumbbell Triceps Extensions 3 x 10-15

Reverse Flyes 3 x 10-20

Lateral Raises 3 x 10-15

***Rotary Cuff Work – x 100 total

Side Bends 3 x 10-20

Weighted Crunches 5 x 10

Mobility Work 10+ min.

 

***Do slow, controlled motions with a cable that works on the rotation of your humerus (upper arm bone). See examples HERE.

 


Let us know if you liked this 12-week advanced powerlifting program! Also, check out our other strength programs like our FULL POWER Powerlifting ProgramPowerlifting for Mass: Hypertrophy Program and our Powerlifting Power: Dynamic Training Program!