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ASC Performance

This program will take you through 3 x 6 week phases. 
Phase 1 will include a lot of positional work.
Phase 2 will reinforce those positions and help develop amortization.
Phase 3 includes a high amount of specificity with the aim being a new 1RM.
Each phase leads to a new single on squat, bench & deadlift with the largest PB/PR coming at the end of phase 3.

Squat x 2

Bench x 4

Deadlift x 2

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Powerlifting 101

Phase 1: Lift with an eccentric (lowering) focus on everything except the primary squat/bench/deadlift slots.

Block 1 - Introduction + Eccentrics

Phase 2: Lift with a paused (lowering) focus on everything in the lengthened position except the primary squat/bench/deadlift slots.

Block 2 - Accumulation + pauses

Phase 3: All lifts with maximum intent, higher specificity to prep for testing on week 6.

Block 3 - High specificity + peak

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Zone 2 cardio + kneehab

Block 1

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Test week

Intro week - 3 sessions

6 week jacked and strong, introductory program for Powerbuilding (strength and hypertrophy). The main focus is increasing 1RM squat, bench, deadlift - BUT, there is plenty of accessory work to make sure you fill out your singlet too (arms everyday 👀). Ending with a new 1RM test on week 6.

4/week

Upper/Lower

6 weeks

Bench x 2

Powerbuilding

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Jacked AND Strong - % Based with 1RM test on week 6.

Squat 2x

Bp 3x

Dl 2x

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3 day/week Powerlifting

BP 2x

Sq 1x

Dl 1x

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2 day/week Powerlifting

Note, this is not Powerlifting specific, it is for full body strength. 

The primary movements progressed using objective metrics:
- High bar squat
- Close grip incline bench
- Conventional Deadlift
- Strict overhead press

You can swap out these movements if you'd like to for something similar, but I would stick to the plan for the first run through, or post in the community chat before making any changes.

Whole body strength related hypertrophy programming. 

When you're slightly more advanced, you'll need to run hypertrophy phases to gain size between strength blocks.

Those blocks still need to be strength specific. 

This program runs through 4 phases, hypertrophy, transition and intensification. 

At the end of block 4 you may test your max lifts, or, skip and just restart the whole program

3x/week, whole body.

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Strong and Jacked - 3x/week

Block 1 - Hypertrophy

Block 2 - Transition

Block 3 - Strength

Block 4 - Intensification (optional)

The name says it all...

Select continuous add. 

This is far too intense to do 6x/week.

Ideally do this 2-4x/week, post in the members site if you need substitutions/alternatives.

On your days off, do some cardio.

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Savage

Can be done as 4 days a week, or as a rolling split.

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Bro-Strong

Introduction: Accumulating to the workload

Block 2

Block 3

Realisation - enjoy the gains you've worked hard for.

Block 4

3 days/week

Block 1 is building work capacity to get into strength training

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Introduction to strength

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Combat Strong

Block 1 - GPP

3 days/week

Squat rack & bench only.

No Dumbbells.

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Introduction to strength (Modified equipment)

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Fortitude

Block 5

Fortitude (test - do not use)

Other (1)