Old school Russian powerlifting/powerbuilding workout. It was passed to us by one of our members or should I say the boss of our powerlifting club by his Russian trainer who taught him olympic lifts and powerlifting. I’m grateful to have people with experience around me to give me advice and pass all of this knowledge on us the younger lifters.
The program is based on the complex movements such as bench, squat and the mother of all the deadlift.
The program consist of 6 basic movements. The squat, bench and deadlift followed by bent over rows, shoulder press(behind the neck or military press) and the barbell curl. You can add exercises for your calves if you want to. Personally i added an adittional triceps exercise that focuses on the long head(skull crusher) since the long head is not worked as much as the other heads of the triceps.
This program is done three days a week, with rest days in between. So that means its Monday, Wednesday and Friday. You do 4 sets and 6 reps on every set. The key of the program is adding 11lbs(5kg) every week on squats and deadlifts, you can add this to the bench press if you can, but most people can’t. So on all other exercises you add 5.5lbs(2.5kg) every week. Because this workout is oriented to gain strenght you will have to have aproximatelly 2-3 minutes of rest between sets. The workout is done for six weeks. I’m going to brake down the program below.
Bench Press 4×6 (Adding 11lbs or 5.5lbs every week)
Squat 4×6 (Adding 11lbs every week)
Deadlift 4×6 (Adding 11lbs every week)
Bent over row 4×6 (Adding 5.5lbs every week)
Military press or behind the neck press 4×6 (Adding 5.5lbs every week)
Barbell Curl 4×6(Adding 5.5lbs every week)
This program is not for someone who has just entered the gym cause the lifts hit the central nerve system pretty well and they are very hard to perform correctly. Its for someone who has experience in lifting, and has a strong mind since adding weight every week is not so easy as it sounds. I wouldn’t do this on a cutting diet cause this requires eating like a BOSS since u burn huge amount of calories, and since carbs are the main source of energy for anaerobic activites such as lifting weights.
Who can gain something from this program?
Powerlifters , weightlifters and any athlete or sculptor that would like to gain muscle mass and strength.