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Kris Powerbuilding 2 Week Strength&Hypertrophy

The document contains a training program consisting of 4 weekly workouts - Monday, Tuesday, Thursday and Saturday. It lists the exercises performed each day along with the weight lifted, number of sets and reps and RPE (rate of perceived exertion) for each exercise. It also includes a progression model to increase weights based on number of reps achieved in AMRAP (as many reps as possible) sets.

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tano47
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360 views4 pages

Kris Powerbuilding 2 Week Strength&Hypertrophy

The document contains a training program consisting of 4 weekly workouts - Monday, Tuesday, Thursday and Saturday. It lists the exercises performed each day along with the weight lifted, number of sets and reps and RPE (rate of perceived exertion) for each exercise. It also includes a progression model to increase weights based on number of reps achieved in AMRAP (as many reps as possible) sets.

Uploaded by

tano47
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Squat 130

Deadlift 170
Bench 130
OHP 70
Pendlay ro 80
Cgbp 115 Wk 2
Wk 1 Monday (Light)
Monday Kgs sets reps RPE Pin Squat (As fast as possible
Bench press w/ pause 85 3 10 Bench press w/2"pause (as fa
Squat 92 3 8 Weighted pull ups
Weighted pull ups 4 4-7 8 Bulgarian split squatS
Front squat 2 7-9 8 Chest flies (cable)
Weighted Dips 2 10-15 8 Upright rows
Side laterals 4 12-15 9 Hammer curls
Barbell curls 3 superset 8-12 9 Cable tricep pushdowns
Floor skullcrushers

Tuesday (Light)
Tuesday Low Pause Deadlift (as fast a
OHP 46 3 10 OHP (as fast as possible)
Deadlift 138 1 5 8 Pendlay rows
Deadlift 131 2 5 One arm lat pull down
Pendlay rows 54.4 3 10 Face Pulls
Bulgarian split squats 2 8-12 8 Upright rows
One arm lat pull down 3 10-12 9 Hamstring curls
Hamstring curls 4 10-15 8 Floor skullcrushers
Face Pulls 4 15-20 9
Cable tricep pushdowns 4 8-12 9
Thursday
Squat
Thursday Squat AMRAP
Squat 103 4 6 Bench press AMRAP
Cgbp w/ pause 99 1 4 Bench press w/ pause
Cgbp w/ pause 87 3 6 Pull ups (AMRAP)

Pull ups (no weights) 4 8-15 8 Pull ups


Weighted Dips 2 10-15 8 Weighted Dips
Seal rows or Low Incline rows 2 10-12 8 Seal rows
Side laterals 4 12-15 9 Side laterals
Hammer curls 4 8-12 9 Hammer curls

Saturday
Rdl 3 8-10 7 Saturday
OHP 52 4 8 OHP
Pendlay rows 61 3 7 OHP AMRAP
Bench press w/ pause 100 1 5 Deadlift
Bench press w/ pause 95 2 5 Deadlift AMRAP

Bulgarian split squats 2 10-12 9 Pendlay rows


Ιnverted rows 1x5 minutes Pendlay rows AMRAP
Barbell curls 3 superset 8-12 9 Bulgarian split squats
Floor skullcrushers Hamstring curls
Ιnverted rows
Barbell curls
Floor skullcrushers
Kgs sets reps RPE
72 8 3 60" rest
78 10 2 60" rest
2.5 5 3
2 10-12 6
2 15-20 7
3 15-20 7
3 superset 8-12 8

111 10 1 45" rest


46 6 2 60" rest
44 8 3 60" rest
2 10-12 7
3 15-20 7
3 15-20 7
2 10-15 7
4 8-12 9

Kgs sets reps RPE


111 3 4
111 1 4+ 10
103 3 6
103 1 6+ 10
1 max
2 8
2 10-15 8
2 10-12 8
4 12-15 9
4 8-12 9

Proggression Model
if AMRAP +1-2 reps 1rm x 1,0125
55 3 6 if AMRAP +3 reps 1 rm x 1,025
55 1 6+ 10 if AMRAP 4+ reps 1rm x 1,04
146 2 3
146 1 3+ 10
64 3 5
64 1 5+
2 10-12 8
3 10-15 9
1 x5 minutes
3 superset 8-12 9

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