Plans and Sessions

The Absolute Strength Program For Powerlifters

This 4-week training program is designed to add significant strength to athletes without substantial weight gain.

PROGRAM DESCRIPTION

The ABSOLUTE is a commercial gym workout program.. With the exception of five training sessions in Week 1, you will train 4 days/week for a total of 17 training sessions. Monday and Tuesday of Week 1 will be used to find your 3RM for each lift, then Wednesday through Friday will be the first progression. For Weeks 2-4, Friday, Saturday and Sunday are rest days.

These are the base exercises within this program:

  • OHP Press – Builds power transfer between the lower and upper body and overloads the shoulders to build strength.
  • Back Squat – One of the fundamental lifts to build strength.
  • Deadlift – One of the fundamental lifts to build strength.
  • Bench Press – the measure of upper body strength.
  • During the Lower/Total Body ABSOLUTE training sessions, you will do 8 sets of 3 reps of Back Squat
  • During the Upper Body ABSOLUTE training sessions, you will do 8 sets of 3 reps of the Push Press and Bench Press.
  • During the Lower/Total Body ABSOLUTE training sessions, you will do 8 sets of 3 reps of Dead Lift

As always complete the training sessions in order.
The loading parameters: leave 2 reps in the tank. Prescribed 3 reps load should be where you could get 5 reps, no more.

EQUIPMENT NEEDED

A commercial gym or a barbell, squat rack, bench and weights.

COMMON QUESTIONS

  • How long should the training sessions take?
  • 70 minutes.

What if I can’t keep up the Monday to Thursday Training Schedule?

Do not skip a training session. Rather, complete all the training sessions in succession.

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