Lifting programs

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This is a simple, yet effective beginner 12 week powerlifting program for women who are looking to lift heavy. These powerlifting workouts are structured so that you gain maximal strength–it follows a linear progression model. Enjoy! Powerlifting Workouts Strength, Powerlifting Program 12 Weeks, Beginner Powerlifting Women, Powerlifting Women Workout, Heavy Lifting For Women Routine, Power Lifting Workouts, Beginner Powerlifting Program, Olympic Lifting Workouts, Powerlifting Program

This is a simple, yet effective beginner 12 week powerlifting program for women who are looking to lift heavy. These powerlifting workouts are structured so that you gain maximal strength–it follows a linear progression model. Enjoy!

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How To Do Squats, Full Body Workout Routine, Healthy Workout, Run Fast, Functional Fitness, Daily Exercise Routines, Bodybuilding Supplements, Weight Training Workouts, Body Weight Training

I hope you don't mind hard work because this program has it in spades. In this middle portion of the 15 Week Lift Heavy Run Fast program we will focus on building or base of strength even higher, while simultaneously increasing the speeds we are running. I've changed the movements and rep schemes to make sure that you continue to progress in preparation for part three of the program where you should be setting new personal records. Keep reading for all the details.

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Josh Banning | Online Health Coach on Instagram: "Lean Size & Strength Training Block ⬇️

This was a session in our program from last week and it’s definitely gaining season. 

…and of course, it’s full body. 

…the best way to train for guys like me.

A1
Front Squats 
4x6-8 75% of your 1RM

Aim to keep the elbows parallel to the ground throughout the movement. Sometimes I’ll use lifting straps to help. 

A2
Weighted Chin Up 
3x8-12 @ 70% of 1RM

This can be a superset if you’re running short on time. 
I like to finish the last set with a max set of unweighted chin ups

B1
DB Bench Press
3x8-12 @70% of 1RM

The slight pause at the bottom is the secret sauce. 

B2
DB Bulgarian Split Squats
3x8-12 @70% of 1RM

If you don’t collapse on at least one set, you didn’t push hard enough

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Weighte Db Bench Press, Mens Fitness Motivation, Split Squats, Lifting Straps, Bulgarian Split Squats, Front Squat, Secret Sauce, Running Short, Chin Up

Josh Banning | Online Health Coach on Instagram: "Lean Size & Strength Training Block ⬇️ This was a session in our program from last week and it’s definitely gaining season. …and of course, it’s full body. …the best way to train for guys like me. A1 Front Squats 4x6-8 75% of your 1RM Aim to keep the elbows parallel to the ground throughout the movement. Sometimes I’ll use lifting straps to help. A2 Weighted Chin Up 3x8-12 @ 70% of 1RM This can be a superset if you’re running…

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PRIME 4 Week Powerbuilding Program Spreadsheet (2022) - Lift Vault Powerbuilding Program, Powerlifting Program, Compound Lifts, Powerlifting Training, Training Routine, Build Muscle Mass, Front Squat, Overhead Press, Bodybuilding Training

The PRIME powerbuilding program is a 4 week training routine designed to increase the one rep max of the squat, bench press, deadlift and overhead press and build muscle mass. It is similar to 5/3/1 in that it follows a 4 week cycle and focuses on one compound lift per training session. Though the name […]

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