Recovering Powerlifters [chopped & screwed]

This is to change Geoffrey Verity Schofield's original program into a 2on-1off rotation -rather than weekly- as well as split the 5th (bro) day into two days. Both of these changes are meant to allow for more rest and higher intensity.
Also, more spartan exercise options are included for garage/home gym owners.

This is to change Geoffrey Verity Schofield's original program into a 2on-1off rotation -rather than weekly- as well as split the 5th (bro) day into two days. Both of these changes are meant to allow for more rest and higher intensity.
Also, more spartan exercise options are included for garage/gome gym owners.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Warmup: Face Pulls 2-3x15-20 (near failure)

Bench Press (Close Grip)

Pull-Up (Weighted)

Overhead Press (Barbell)

Barbell Row

UPPER 1

Warmup: Side Plank with Leg Raises, 2 or 3 sets near failure (per side).

High Bar Squat (Barbell)

Rack Pull (Barbell)

LOWER 1 

None

REST DAY

Warmup: Lu Raises, 2 or 3 moderately difficult sets of 15-20

Incline Bench Press (Barbell)

Tempo Bench Press

UPPER 2

Warmup: Weighted Plank, 2 to 3  
 hard sets of 30-60 seconds

Anderson Squat

Snatch Grip Deficit Deadlift 

Hip Thrust (Barbell)

Bulgarian Split Squat (Barbell)

LOWER 2

BRO DAY 1

BRO DAY 2

Repeat from week 1

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