This program is all about getting STRONG and looking JACKED. The powerlifting you need and the bodybuilding you want! Rep maxes of 10s, 8s and 5s play a large part of this program. Rep testing throughout proven percentage ranges will happen on Day 4 with deload week every 3 weeks. With daily target BodyBuilding accessory work you’ll be looking and feeling better in no time.
Recommended approach - Day 1 / Day 2 / Rest / Day 3 / Rest / Day 4
*If you want to add CONDITIONING to your week add it between Day 2 and Day 3, it is highly recommended you rest between Day 3 and Day 4 to get the most out of your testing days.
Movement - Sets x Reps
4x10 - Means you complete 10 reps for a total of 4 sets at one weight.
- When a set notes “10+” for example, you will complete As Many Reps As Possible above 10 Reps.
Competition sets note a pause in either the Bench or the Deadlift.
Ex. Comp Bench you will pause for approximately 1 second on the chest
Ex. Comp Deadlift you will reset for each Deadlift on the floor
If there is no note for a competition lift you can Touch’N’Go your sets.
Keep track of your accessory work and try to increase your working weight bi-weekly
Accessory work is also written Sets x Reps
12/10/8 notes a drop set, 12 reps, 10 reps, 8 reps.