Iron Monk Powerbuilding U/L

Franco Deacon 

15 Week long, 4 times per week upper/lower program, which aims to maximize hypertrophy while building strength in the Squat, Bench, Deadlift, and Pullup.

The program consists of 3 5-week phases, with top sets of 6, 3, and 1 reps, respectively. Backdown sets are percentage based and fashioned in a reverse pyramid style. Volume increases, then decreases within each phase, while intensity steadily increases through the phase and program. A focus on hypertrophy is maintained throughout the program, but secondary and accesory lifts become more specific as the program progresses.

Important note on Pullups. The program also aims to develop back strength and size through a stronger weigted pull-up. Any grip, variation, or regression may be used. Alternatively, the pull-up can be replaced with barbell rows. In such 5 moving the rows to after the deadlift say in your training week.

Phase one utilizes high repetitions with compound movements to improve work capacity and hypertrophy. Secondary movements used for SBD are: hack squats, larsen press, and good mornings.

Phase two consists of more moderate volume and intensity. New secondary and bodybuilding movements are intoduced. Secondary movements used for  SBD are: SSB squat, close grip bench, and Romainian deadlifts.

Phase three are most strength specific and tapers to new one rep maces, including the weighted pull up. Secondary movements used for SBD are: high bar squats, paused bench press, and stiff legged deadlifts.

*Bodybuilding movements are progressed through double progression
* Percentages are not set in stone and can be altered with 1-2%. Stronger lifters can consider reducing the percentage 

List of substitutions:
Pull Up: Chin Up, Barbell row
Chin-Up: Neutral or wide frip pull-up, supponated lat pulldown
Hack squat: Leg press, belt squat, pendulum squat.
SSB Squat: Platz Squat, Smith machine squat
High Bar squat: Tempo squat in competitive stance
Good mornings: Dumbell RDL, SSB or cambered bar good mornings.
Larsen press: Cambered bench 
Smith machine JM press: regular JM press
Glute ham raise: 45° back extensions or reverse hyper.
Conventional deadlift: Sumo or low handle trap bar deadlifts
Behind the neck press: dumbell shoulder pres, seated barbell or smith machine overhead press

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Squat (Barbell)

Good Morning

Leg Extension

Primary Squat Day

Pull-Up (Weighted)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Face Pull

Primary Pull-Up Day

Deadlift (Barbell)

Hack Squat

Primary Deadlift Day

Romanian Deadlift (Barbell)

Safety Bar Squat

Bench Press (Barbell)

Standing Behind Neck Shoulder Press (Barbell)

Dumbbell Row

Decline Dumbell Scullcrusher

Primary Bench Day

Stiff Leg Deadlift

High Bar Squat (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Barbell)

Chin-Up (Weighted)

JM Press (Smith Machine)

Bench Press (Paused)

Primary Pull‐Up Day

1 reviews for Iron Monk Powerbuilding U/L

Franco Deacon