https://www.elitefts.com/education/training/bodybuilding/bodybuilding-for-the-powerlifter-the-offseason-with-full-program/Apologies for the lifting related post (reported):
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Day 1: Squat Focus/LegsWarmup: Banded Leg Curl superset with Banded Leg Press. Start out with lying hamstring curls using a band. Hook the band behind your ankle and curl through a full range of motion, squeezing one second at the top of each rep.
Superset these with leg presses using an average band (and regular weights) for added resistance. Use a fairly close stance to put more emphasis on the quads, and don’t fully lock out between reps.
4 sets of 15 reps to failure on each movement with 90 seconds rest between supersets.
Main Movement: Yoke Bar Squat to Low Box. Again, use a fairly close stance to emphasize the quads. Unlike a typical box squat, I just want you to use the low box as a depth check so that you don’t cheat – in other words, stay tight on the box, touch lightly, and immediately reverse out of the hole.
3 sets of 10 reps with 4 minutes rest between sets using 60% of your best high-bar full squat. Over the course of the month, slowly increase to 70%.
Assistance: Glute-Ham Raise. Make sure you’re doing these properly! 4 sets of maximum reps with 3 minutes rest between sets.
Day 2: Bench Focus/Shoulders & TricepsWarmup: Band Pull-Apart superset with Dumbbell Lateral Raise. Because the upper-body muscles tend to fatigue a little faster than the muscles used in squatting and deadlifting, I want you to stop short of failure here. When you’re doing the pull-aparts, focus on keeping the elbows high. On the lateral raise, it’s okay to cheat a little bit to initiate the movement, but do your best to hold the ‘bells at the top for a full second before slowly lowering them to the starting position.
4 sets of 15 reps with a weight (or band) you could use for 20 on each movement with 120 seconds rest between supersets. Use the same weight (or band) for all 4 supersets.
Main Movement: American Bar Close-Grip Bench Press. The American Bar is great for the offseason because it allows you to bench heavy without putting a lot of stress on your shoulders. I want you to use the inside grip (which simulates an index-finger-on-the-smooth close grip press).
Start with a light weight and perform 10 reps. Add weight, rest 2 minutes, and perform another set of 10 reps. Continue until you can’t perform 10 total reps. Shoot for 6-8 total sets.
Assistance: Yoke Bar JM Press. Make sure you’re doing these right, and do 4 heavy sets of 10 with 3 minutes rest between sets.
Day 3: Deadlift Focus/BackWarmup: Lat Pulldown to Chest superset with Wide-Grip Seated Row. The trick here, on both movements, is to use a full range of motion. Arch your upper back slightly, as if you were doing a bench press, and keep your abs tight. Keep your arms loose, and pull with the lats all the way to your upper abs.
3 sets of 10 reps to failure on each movement with 90 seconds rest between supersets.
Main Movement: Progressive Pulls.
Here’s how these work:
Start out doing strict bent-over barbell rows with a very light weight. Only do six reps, even if you could do many more.
Add weight, and do another set of six.
Keep repeating step two until you can’t maintain strict form on your barbell rows. At that point, continue to add weight and crank out sets of six, but use a little bit of body English to help you move the weight.
When your rows start to get straight-up sloppy, keep adding weight and performing sets of six, but switch to wide-grip deadlifts instead of rows. You’ll probably want to use straps.
When you can’t complete a full set of six on deadlift, hold your last set at the top, and perform a max-rep set of shrugs.
You’re shooting for 8-10 total sets here, so make sure you’re not resting more than 2 minutes between sets (or you could probably go forever).
You can watch me hit progressive pulls in this article.
Assistance: Reverse Hyperextension. Noticing a theme? Make sure you’re doing these right! 4 sets of max reps with light weight and 3 minutes rest between sets.
Day 4: Upper Body Assistance (Optional)This is a fun one – it’s more of a “catch-all” day than one where you need to get things perfect. If you feel like a particular bodypart is lagging, you can use this day to get some extra work in for it. Otherwise, I suggest you focus on the pressing muscles, particularly the pecs, using primarily isolation movements.
A few basic rules for this day:
Don’t use fewer than 10 reps on any set.
Don’t miss reps.
Try to avoid barbell work if possible. Stick to dumbbells and machines.
Spend at most 90 minutes training.
