Workout Summary
- Main GoalIncrease Strength
- Workout TypeSplit
- Training LevelBeginner
- Program Duration4 weeks
- Days Per Week4
- Time Per Workout60-90 minutes
- Equipment RequiredBands, Barbell, Bodyweight, Dumbbells
- Target Gender Male & Female
- Workout PDF Download Workout
Workout Description
This is the last 4-week wave in the program.
We have built our weak points through the last two waves and built our strength to new levels.
Now, these next four weeks is the time to test what we have built.
This will be a brutal training cycle but we are dropping to singles (1-rep) on max effort movements to create max strength. No matter what, you must break your PR on Max Effort days.
It is imperative to lift with intensity, get focused and determined and set a PR on that day. Push like you never have before and find that strength within.
This is a peaking phase we have used with many of our beginner lifters and almost all of them have had great results.
Week 9
Day 1
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Good Morning | 1 | 5RM | Max |
| 2. 10 In Box Front Squat | 4 | 10 | - |
| 3a. Band Leg Curl | 5 | 20 | - |
| 3b. Rope Face Pull | 5 | 20 | - |
| 3c. Reverse Hyper | 5 | 20 | - |
| 4a. Decline Dumbbell Sit Up | 3 | 20 | - |
| 4b. Dumbbell Side Bend | 3 | 20 | - |
| 4c. Dumbbell Hanging Knee Raise | 3 | 20 | - |
Day 2
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Close Grip Bench Press | - | 1RM | Max |
| 2. JM Press | 5 | 8 | - |
| 3a. Dumbbell Incline Bench Press | 4 | 12 | - |
| 3b. Barbell Bent Over Row | 4 | 20 | Heavy |
| 4a. Incline Bayles Extension | 4 | 10 | Heavy |
| 4b. Dumbbell Hammer Curl | 4 | 20 | - |
| 4c. Standing Cable Crunch | 4 | 20 | - |
Day 3
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Box Squat | - | MAX | - |
| 2. Deadlift | 8 | 1 | 70% |
| 3a. Sit Up | 3 | 15 | 25 lbs |
| 3b. V Up | 3 | 15 | 25 lbs |
| 3c. Russian Twist | 3 | 20 | 25 lbs |
Day 4
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Bench Press* | 9 | 3 | 80% |
| 2. Close Grip 3 Board Bench Press | 3 | 12 | Heavy |
| 3a. Dumbbell Decline Bench Press | 3 | 20 | - |
| 3b. Diesel Row | 3 | 20 | - |
| 3c. Dumbbell Bent Over Side Raise | 5 | 20 | - |
| 4a. Underhand Pull Apart | 3 | 20 | Mini Band |
| 4b. 1 Arm Band Pushdown | 3 | 20 | - |
| 4c. Barbell Reverse Curls | 3 | 15 | - |
*Utilize 3 different grips
Week 10
Day 1
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Deadlift (w/ weight on 2.5 in mats) | - | Max | - |
| 2. Good Morning | 4 | 10 | Moderate |
| 3a. 45 Degree Back Extension | 3 | 10 | Moderate |
| 3b. Reverse Hyper | 3 | 20 | Heavy |
| 3c. Standing Lat Row | 3 | 20 | - |
| 4a. Band Leg Curl | 3 | 20 | - |
| 4b. Standing Band Crunch | 3 | 20 | - |
| 4c. Standing Band Punch | 3 | 20 | - |
Day 2
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. 1 Board Bench Press | - | 1RM | Max |
| 2a. Dumbbell Flat Bench Press | 3 | 30 Secs | - |
| 2b. V Bar Pull Down | 3 | 30 Secs | - |
| 2c. Band Push Down | 3 | 30 Secs | - |
| 3a. Inverted Row | 3 | 10 | - |
| 3b. 1 Arm Dumbbell Row | 3 | 15 | - |
| 3C. Seated Dumbbell Shrug | 3 | 20 | - |
| 4a. Overhead Band Tricep Extension | 3 | 25 | - |
| 4b. Band Hammer Curl | 3 | 25 |
Day 3
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Squat | 5 | 2 | 80% |
| 2. Deadlift | 8 | 1 | 80% |
| 3a. GHR | 3 | 15 | Bodyweight |
| 3b. Reverse Hyper | 3 | 20 | Heavy |
| 3c. GHR Sit Up | 3 | 20 | Mini Band |
| 4a. Lat Pull Down | 3 | 20 | - |
| 4b. V Up | 3 | 15 | 25 |
| 4c. Side Crunch | 3 | 15 | 25 |
Day 4
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Bench Press | 9 | 3 | 65% |
| 2a. Dumbbell Fly | 3 | 20 | - |
| 2b. Dumbbell Rollback | 3 | 20 | - |
| 2c. Dumbbell Floor Press | 3 | 20 | - |
| 3a. Pull Up | 3 | 15 | - |
| 3b. Dumbbell Front Raise | 3 | 15 | - |
| 3c. Dumbbell Cuban Press | 3 | 15 | - |
Week 11
Day 1
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Belt Squat/Leg Press | 5 | 8 | - |
| 2a. Romanian Deadlift | 4 | 10 | - |
| 2b. V Bar Pull Down | 4 | 20 | - |
| 2c. Band Leg Curl | 4 | 20 | - |
| 3a. Sit Up | 3 | 10 | - |
| 3b. V Up | 3 | 10 | 25 lbs |
| 3c. Plank | 3 | 1 Min | Bodyweight |
Day 2
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Floor Press | - | Max | - |
| Drop 20% | 2 | 10-15 | - |
| 2a. Neutral Grip Dumbbell Bench Press | 3 | 15 | - |
| 2b. Dumbbell Fly | 3 | 15 | - |
| 2c. Dumbbell Rollback | 3 | 15 | - |
| 3a. Dumbbell Side Raise | 3 | 20 | - |
| 3b. Dumbbell Shrug | 3 | 20 | - |
| 3c. Sit Up | 3 | 20 | 25 lbs |
Day 3
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Squat | 4 | 2 | 75% |
| 2. Deadlift | 6 | 2 | 75% |
| 3a. Reverse Hyper | 4 | 20 | - |
| 3b. GHR | 4 | 10 | Bodyweight |
| 3c. Lat Pull Down | 4 | 20 | - |
| 3d. Standing Cable Crunch | 4 | 20 | - |
| 4. Sled Drag | - | 10 Mins | - |
Day 4
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Bench Press | 9 | 3 | 60% |
| 2a. Neutral Grip Incline Bench Press | 3 | 15 | - |
| 2b. Neutral Grip Incline Bench Row | 3 | 15 | - |
| 2c. Incline Bench Serrano Press | 3 | 15 | - |
| 3a. Pull Up | 3 | 10 | Bodyweight |
| 3b. Face Pull | 3 | 20 | Mini Bands |
| 3c. Band Pushdown | 3 | 20 | - |
| 4. Dumbbell Side Bend | 3 | 20 | - |
Week 12
Day 1
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Lower Body Sled | 5 | 20 Yards | 45-90 lbs |
| 2a. Dumbbell Side Bend | 3 | 20 | 40 lbs |
| 2b. Dumbbell Side Crunch | 3 | 20 | 20 lbs |
| 2c. Plank | 3 | 1 Min | Bodyweight |
Day 2
| Exercise | Sets | Reps | Weight |
|---|---|---|---|
| 1. Upper Body Sled | 5 | 20 Yards | 25-45 lbs |
| 2a. Sit Up | 3 | 10 | Bodyweight |
| 2b. V Up | 3 | 10 | Bodyweight |
| 2c. Plank | 3 | 1 Min | Bodyweight |
Day 3
Rest and Recovery Day.
Day 4
Competition or 1 rep max test day.
This program is the final part of a three part series. Linked below are the other phases of the program.
- Weeks 1-4: Phase 1 of the Beginner Powerlifting Workout
- Weeks 5-8: Phase 2 of the Beginner Powerlifting Workout
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