Get Strong! Phase 1 of 3

General Strength  Program for Intermediate Lifters

This program is designed for people looking for structure and routine to take their strength gains to a new level.  This is Phase 1 of 3.  Complete Phase 1 to gain access to Phase 2.

Focus:

• Increase overall strength in major muscle groups needed in primary movements (bench, squat, pull ups, deadlift, and shoulder press)
• Develop strength balances to increase performance
• 4 week program that lays the foundation for Phase 2 and Phase 3
• Phase 2 and 3 will incorporate more primary movements

Structure:

The program follows a 5-day split with a focus on different primary movements each day:

• Day 1: Bench and Pressing Variations
• Day 2: Squat and Quad Dominant Variations
• Day 3: Pull Up and Upper Back Variations
• Day 4: Shoulder Press and Shoulder Variations
• Day 5: Deadlifts, Back, and Hamstring Variations

Sample Exercises:

• Squat Variations: Front Squat, Box Squats, Leg Press
• Push: DB Bench Press, Push-ups, Shoulder Press, Triceps
• Deadlift: TB Deadlifts, Back Extension, Hamstring Curl
• Pull: Pull-ups, Dumbbell Rows, Seated Cable Rows, Bicep Curls

Sets & Reps:

• Strength Training: This program utilizes progressive overload for strength gains. As an intro phase, volume will be higher and intensity a bit lower.  Primary exercises 6-4 reps. Auxiliary 6-10 reps.
• Max effort ISO's: Potentiate your nervous system with max overloads in primary lifts to start your workout.

Progression:

• Track your workouts in Bridge and monitor progress. Increase weight, sets, reps, or distance each week to get stronger and fitter.

Important Notes:

• This is a guided remote program, adjust exercises and weights to fit your individual goals and experience level.
• Proper form is crucial for all exercises. Don't sacrifice form for heavier weights.
• Ensure adequate rest and recovery between workouts. This program is a 5 days split and ideal you should have an active recovery day once a week and a full off day on day 7.
• Specific movement prep is included before each workout, but be sure to elevate your heart rate and mobilize any tissues that feel restrictive.
• If you have any injuries or limitations, consult a doctor or physical therapist before starting this program.

This program provides a challenging and well-rounded approach for experienced lifters looking to build strength. Remember to listen to your body, prioritize proper form, and adjust the program as needed to fit your individual needs and goals.

For more individualization, recovery options, or conditioning add-ons email hdbperformance@gmail.com