I've attached my four phase work out plan to this post. I've been using this routine consistently for about two years now with very solid results.
I've plateaued a few times with my bench and squat. I resolved both with doing more conditioning and adding support exercises like the one-armed pushup.
The routine focuses on four compound lifts. The squat, deadlift, bench, and over head press. These are spread over four days. You can use the off day as rest or an HIIT training day.
There are also some support movements included into each day as well.
This routine was inspired by a good friend in New England who introduced me to powerlifting. I owe this doc to him for 95% of its creation.
Here is a link to it stored on a burner G drive account. Make sure to change the weight and minimum weight variables before using it!
https://docs.google.com/spreadsheets/d/1...sp=sharing
I've plateaued a few times with my bench and squat. I resolved both with doing more conditioning and adding support exercises like the one-armed pushup.
The routine focuses on four compound lifts. The squat, deadlift, bench, and over head press. These are spread over four days. You can use the off day as rest or an HIIT training day.
There are also some support movements included into each day as well.
This routine was inspired by a good friend in New England who introduced me to powerlifting. I owe this doc to him for 95% of its creation.
Here is a link to it stored on a burner G drive account. Make sure to change the weight and minimum weight variables before using it!
https://docs.google.com/spreadsheets/d/1...sp=sharing