Tuesday, March 22, 2016

OlyPowerBuilder Template Critique

This is a program were doing a trial run on for the next 12 weeks centered around Olympic Weightlifting, Powerlifting and Bodybuilding concepts. The weightlifting/power stuff is based primarily on LSUS/Travis Mash concepts while the layout and bodybuilding workout is based on Layne Nortons PHAT program. Hit me with comments, critiques of questions.

Day 1- UPPER POWER: Weightlifting Power Version- Snatch or CJ

BB Row

Weighted Pull-up

Db Bench

Weighted dips

Db shoulder Press

Bike/row intervals

BB Curls

Skull Crushers

Day 2- LOWER POWER Full snatch or CJ

Backsquat

Deadlift

Metabolic Conditioning

One compound hamstring movement

Super set one leg movement and glute movement

Midline work

Day 3- ACTIVE REST/LIGHT CARDIO

Day 4- BACK/SHOULDER HYPERTROPHY

Push press or jerk

BB row

Rack Chins

One arm row

Close grip pull down

SS lat and shoulder movement

Db shoulder press

Upright row

Lateral raise

Day 5- LOWER HYPERTROPHY

Deadlift from Blocks

Compound lower movement

SS single leg work and glute movement

Tri set hamstring, quad and glute movement.

Midline work.

Day 6- CHEST/ARM HYPERTROPHY

Bench

Incline DB

DB flyes

Metabolic Conditioning

Preacher curl

Db concentration curl

SS incline facing and incline seated curls

Tricep extension

Tri pushdowns

Db kickbacks

SS incline flys and max push-ups to fail

Day 7: ACTIVE RECOVERY/LIGHT CARDIO

Left out rep/set schemes but as I mentioned following a PHAT protocol for most movements with a RM and percentage drop set scheme for the compound movements. Thoughts?

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