Strength IV

2,000,000 تومان

Heavy- Light- Medium SIXTEEN-week peaking program with three full-body workouts per week

Program focus Squat, Bench, Press, Deadlift

Program introduces the lifter to some of the VARIATIONS of the main lifts

Done-For-You Sets, Reps, %, and Exercise Selection

Heavy, Hard, Intermediate Barbell Training at its best

SAMPLE

Monday

Back Squat 4 x 6 at 65% (4 sets of 6 reps at 65% of 1RM). Rest 2-3 minutes between sets

Paused Bench Press 4 x 6 at 65%. 2-3 count pause. Rest 2-3 minutes between sets

Barbell Row 4 x 8. Rest 3-4 minutes between sets. Select a load that can be completed in good form for all 4 sets

Bicep Curls 3 x 10-12. Rest 2-3 minutes between sets

Wednesday

Standing Overhead Press 5 x 5 at 65%. Rest 2-3 minutes between sets

Deadlift 3 x 6 at 65% (3 sets of 6 reps). Rest 2-3 minutes between sets

Front Squats 2 x 5 (2 sets of 5 reps). Rest 3-5 minutes between sets. Select a load that can be completed in good form for 2 sets of 5

Friday

Paused Box Squat 4 x 5 (4 sets of 5 reps). Rest 2-3 minutes between sets

Floor Press 4 x 5 (4 sets of 5 reps). Rest 2-3 minutes between sets, Pause each rep for a 2-3 count pause

Chin-Ups or Pull-Ups 5 x max reps. Rest 2-3 minutes between sets

Dips 3 x max reps. Rest 2-3 minutes between sets