Training

A Super Strength Boosting Program

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Do you want to add some serious strength? Well if so then this program is just what the doctored ordered! Generally strength boosting programmost people hit the gym to either lose weight or get stronger. If you are all about the latter, then this type of program will be very helpful in meeting your goals.

Basically this is a powerlifting style program built around a three-and-a-half month cycle. But don’t get caught up in the names. This program will work for anyone looking to gain strength from football players in the offseason to bodybuilders.

The Workout

One of the big differences between a powerlifting program and any other is that you focus your training days around specific lifts and not body parts. So instead of Day 1 being Back & Biceps you have Day 1 being Deadlift day. But you still workout 4 days on and 3 days off per week.

  • Day 1 – Squat Day
  • Day 2 – Off
  • Day 3 – Heavy Bench Day
  • Day 4 – Off
  • Day 5 – Deadlift Day
  • Day 6 – Light Bench Day
  • Day 7 – Off

The first seven weeks of the program you will follow the sets and reps listed in the exercises below. Before you get started you will need to determine what your One Rep Max (ORM) is for each of the big three lifts (bench, squat, deadlift). There are various calculators you can find that allow you to use your best lift over multiple reps to find the ORM – (Weight x 0.0333 x Reps) + Weight = ORM.

When sets are listed with a percentage figure that is the percent of your ORM you should be listing. For example doing 50% for 3 sets of 10 reps means 50% of your ORM for that exercise. The ORM figures are only used for the primary 3 lifts. The other exercises it is as heavy as you can go for the prescribed repetition range.

Squat Day

  • Squats – With warm up sets
    • Week 1 – 60% for 3 sets of 8 repetitions
    • Week 2 – 65% for 3 sets of 6 repetitions
    • Week 3 – 70% for 3 sets of 5 repetitions
    • Week 4 – 75% for 3 sets of 4 repetitions
    • Week 5 -80% for 3 sets of 3 repetitions
    • Week 6 – 85% for 2 sets of 2 repetitions
    • Week 7 – 90% for 1 set of 1 repetitions
  • Dumbbell Shrugs – 4 sets of 10 repetitions
  • Leg Press – 4 sets of 6 repetitions
  • Bulgarian Smith Squats – 3 sets of 6 repetitions
  • Leg Extension – 3 sets of 10 repetitions
  • Leg Curls – 3 sets of 10 repetitions

Heavy Bench Day

  • Bench Press – With warm up sets
    • Week 1 – 60% for 3 sets of 8 repetitions
    • Week 2 – 65% for 3 sets of 6 repetitions
    • Week 3 – 70% for 3 sets of 5 repetitions
    • Week 4 – 75% for 3 sets of 4 repetitions
    • Week 5 -80% for 3 sets of 3 repetitions
    • Week 6 – 85% for 2 sets of 2 repetitions
    • Week 7 – 90% for 1 set of 1 repetition
  • Dumbbell Pullovers – 4 sets of 10 repetitions
  • Incline Dumbbell Press – 4 sets of 6 repetitions
  • Dips – 3 sets of 10 repetitions
  • Dumbbell Shoulder Press – 4 sets of 8 repetitions
  • Triceps Ripe Pushdowns – 4 sets of 8 repetitions

Deadlift Day

  • Deadlift – With warm up sets
    • Week 1 – 60% for 3 sets of 8 repetitions
    • Week 2 – 65% for 3 sets of 6 repetitions
    • Week 3 – 70% for 3 sets of 5 repetitions
    • Week 4 – 75% for 3 sets of 4 repetitions
    • Week 5 -80% for 3 sets of 3 repetitions
    • Week 6 – 85% for 2 sets of 2 repetitions
    • Week 7 – 90% for 1 set of 1 repetition
  • Barbell Shrugs – 4 sets of 10 repetitions
  • Bent Rows – 4 sets of 6 repetitions
  • Front Pulldowns – 3 sets of 8 repetitions
  • Single Arm Dumbbell Rows – 3 sets of 8 repetitions

Light Bench Day

  • Bench Press – 3 sets of 15 repetitions
  • Incline Bench Press – 3 sets of 15 repetitions
  • Barbell Push-Press – 3 sets of 8 repetitions
  • Side Laterals – 3 sets of 8 repetitions
  • Lying EZ Curl Triceps Extensions – 3 sets of 8 repetitions
  • Rope Pushdowns – 3 sets of 8 repetitions

 

For week 8 to 14 you follow the same program but you change the percentages lifted for the primary lifts to as follows:

  • Week 8 – 70% for 3 sets of 8 repetitions
  • Week 9 – 75% for 3 sets of 6 repetitions
  • Week 10 – 80% for 3 sets of 5 repetitions
  • Week 11 – 85% for 3 sets of 4 repetitions
  • Week 12 -90% for 3 sets of 3 repetitions
  • Week 13 – 95% for 2 sets of 2 repetitions
  • Week 14 – 100% for 1 set of 1 repetition

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