These workouts will consist of powerlifting lifts(bench press, squat and deadlift) as well as hypertrophy training(bodybuilding style exercises). You’ll see lots of tempos change throughout each workout, and a mix of different rep ranges. Often times I’ll throw in little finishers to each workout.

Yes you will need access to a gym. We will be using a combination of dumbbells, barbells, and cable machines.

- *(DEADLIFT)/Hamstrings, Glutes, Abductors - Back,Triceps,Calves - *(BENCH)/Chest, Biceps - Shoulders,Traps,Forearms - *(SQUATS)/Quads, Adductors - Lagging Body Parts(chest, shoulders, triceps, calves) - Abs, Obliques * Means that we are doing our powerlifting movement that day. (Deadlift, Bench, Squat) When you start this program you will start your cycle fresh at 70%. Do not follow the % I am doing in the workouts because we are going to be at different weeks in the powerlifting program. If you don’t know your one rep max, test it then start at week 1 (70%). Below is the whole powerlifting program broken down for you. Squat-Deadlift-Bench Press Week 1-70%max 5 sets of 5 reps Week 2- 75% max 5 sets of 3 reps Week 3- 80% max 5 sets of 1 rep Week 4- change up work 8-15 reps Week 5- 75% max 5 sets 5 reps Week 6- 80% max 5 sets 3 reps Week 7- 85% max 5 sets of 1 rep Week 8- actual deload 50% max and 50% volume Week 9- 1 rep max(original 1rm) then hit 80% max after that 4 sets of 5 reps Week 10- 85% max 4 sets of 3 reps Week 11- 90% max 4 sets of 1 rep Week 12- change up work 8-15 reps Week 13- 85% max 3 sets of 5 reps Week 14- 90% max 3 sets of 3 reps Week 15- 95% max 3 sets 1 rep Week 16- actual deload 50% max and 50% volume Week 17- retest max then restart back at week 1 based off your new 1 rep max.

Using the ratio (4:1:1:0) The first digit (4) is always the eccentric (‘lowering’ or ‘negative’) portion of the lift where your muscles are stretching. In a bench press that would be bringing the bar down to your chest for a count of 4 seconds. In a lat pulldown this would be bringing that handles up for 4 seconds. The second digit (1) represents the hold after the eccentric phase or stretch. Again, in the bench press you would hold the bar on your chest for 1 second before pressing. In a lat pulldown this would be the holding the handles for 1 second at the top when your last are stretched out. The third digit (1) would then be the concentric (‘lifting’ or ‘positive’) portion of the lift. This would be pressing the bar off your chest for a count of 1 second. Again for a lat pulldown this would be pulling the handles down to your chest for a count of 1 second. A fourth digit (0), represents the pause after the concentric phase or contraction. In the bench press you would not pause at the top of the lift. In a lat pulldown this would mean you would not hold the handles at the bottom during the contraction. It’s easy to get confused with exercises that start with the concentric portion of the lift such as chin-ups, lat pulldowns, leg curls and barbell curls. Just remember, the first number is always the stretch (negative/eccentric), and the third number is always the contraction (positive/concentric), and you'll be good to go. More examples: Barbell Back Squat (3:1:1:0) -3 seconds on the negative(down), 1 second hold on the stretch -1 second on the positive(up), no hold on the contraction. Bent Over Row (1:0:1:2) -1 second on the positive(up), with a 2 second hold on the contraction. -1 second on the negative(down), no hold on the stretch.

Superset: When you do two exercises back-to-back for opposing muscle groups, without rest. For example, doing a set of barbell curls for biceps and immediately followed it with a set of cable pushdowns for triceps. Compound Set: Similar to supersets only they can work for any muscle group, but are most commonly used for the same body part. Example would be doing barbell curls for biceps then immediately doing dumbbell curls for your biceps again. Giant Set: When you combine 3-4 exercises in a row with no rest in between. Example would be doing barbell curls, tricep pushdowns, and tricep dips all back to back. Circuit: a circuit is a series of 4-10 exercises done back to back with little to no rest. Example would be doing the following back to back. - 10 reps overhead squats - 20 reps leg raises - 10 reps bench presses - 12 single arm dumbbell rows - 30 lateral raises Drop set: a drop set is when you doing a specific amount of reps or are training till failure at a specific weight, then immediately drop the weight lower and continue for more reps or till failure again. An example would be, curling 30lb dumbbells for 15 reps, then immediately dropping to 20lb dumbbells and curling till failure. Pyramid: You start with lighter weight for more reps and with each subsequent set, you increase the weight and lower the number of reps performed. An example would be, doing 225lbs for 15 reps on the squat, then doing 275lbs for 12 reps for your second set, and 315lbs for 10 reps for your third set. Reverse Pyramid: Just like a Pyramid only done in reverse, so you would start heavy for less reps, and each subsequent set you would decrease the weight while you increase the reps. Example would be starting with 315lbs for 10 reps on the squat, then doing 275lbs for 12 reps, then 225lbs for 15 reps.

When you see this emoji that means there is more information on this exercise. This could include a specific tempo, modification, alternative exercise, or just a brief explanation of the movement. To see this information you have to open up the video of that exercise and scroll down.