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1
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Alexey Russian Powerli�ing
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12-Week Powerlifting Performance Cycle Master your semester with Scribd & The New York Times Special offer for students: Only $4.99/month.
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KIZEN 6 Week Bench Program
1
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General Training Phase 1 (3 Weeks) Week 1 Monday ! #ercher $%&at
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! #ercher $%&at
. / 3 7 of 3M
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KIZEN 6 Week Bench Program
1
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Alexey Russian Powerli�ing
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Week 2
ll e/ercises are the same! 8*8 remains the same! 9ere are the di:erences for th 5 and C e/ercises;
Monday
Work &' to a 2M
T&esday
. / 2 0 of 2M
Th&rsday ,riday
. / 2 6 of 2M
. / 2 7 of 2M
$at&rday (Com'etition $tyle) Work &' to 2M
Week 3
gain5 all e/ercises are the same and 8*8 remains the same! 5 5 and C di:eren
Monday
Work &' to a 1M
T&esday
. / 1 0 of 1M Unlock full access with a free trial.
Th&rsday ,riday
You're Reading a Preview
. / 1 6 of 1M Download With Free Trial
. / 1 7 of 1M
$at&rday (Com'etition $tyle) Work &' to 1M
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KIZEN 6 Week Bench Program
1
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Alexey Russian Powerli�ing
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General Training Phase 2 (3 Weeks) Week . Monday ! ,ront $%&at
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!
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!
Pin-P&ll elow
. / 3 7 of 3M
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KIZEN 6 Week Bench Program
1
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Juggernaut Method
Alexey Russian Powerli�ing
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Week >
ll e/ercises are the same! 8*8 remains the same! 9ere are the di:erences for th 5 and C e/ercises;
Monday
Work &' to 2M
T&esday
. / 2 0 of 2M
Th&rsday ,riday
. / 2 6 of 2M
. / 2 7 of 2M
$at&rday (Com'etition $tyle) Work &' to 2M
Week ? ll e/ercises are the same and 8*8 remains the same! 5 5 and C di:erences;
Monday
Work &' to 1M
T&esday
. / 1 0 of 1M Unlock full access with a free trial.
Th&rsday ,riday
You're Reading a Preview
. / 1 6 of 1M Download With Free Trial
. / 1 7 of 1M
$at&rday (Com'etition $tyle) Work &' to 1M
Master your semester with Scribd & The New York Times Special offer for students: Only $4.99/month.
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KIZEN 6 Week Bench Program
1
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Juggernaut Method
Alexey Russian Powerli�ing
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$'eci+c Training Phase 1 (3 Weeks) Week 7 Monday !
o/ $%&at (@egal *e'th)
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Read Free Foron 30this Days Sign up to vote title
. / 3 7 of 3M
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KIZEN 6 Week Bench Program
1
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Juggernaut Method
Alexey Russian Powerli�ing
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Week 0
ll e/ercises are the same! 8*8 remains the same! The di:erences for the 5 an C;
Monday
Work &' to 2M
T&esday
. / 2 0 of 2M
Th&rsday ,riday
. / 2 6 of 2M
. / 2 7 of 2M
$at&rday (Com'etition $tyle) Work &' to 2M
Week 6 ll e/ercises are the same and 8*8 remains the same! 5 5 and C di:erences;
Monday
Work &' to 1M
T&esday
. / 1 0 of 1M Unlock full access with a free trial.
Th&rsday ,riday
You're Reading a Preview
. / 1 6 of 1M Download With Free Trial
. / 1 7 of 1M
$at&rday (Com'etition $tyle) Work &' to 1M
Master your semester with Scribd & The New York Times Special offer for students: Only $4.99/month.
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KIZEN 6 Week Bench Program
1
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Alexey Russian Powerli�ing
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$'eci+c Training Phase 2 (3 Weeks) Week 1 Monday ! $%&at
Work &' to 3M
!
*eadlift
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. / 0-1 (&se and hel' if needed5 or added weight You're Reading a Preview Unlock full access with a free trial.
Th&rsday ! $%&at
. / 3 6 of 3MDownload With Free Trial
!
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. / 3 6 of 3M
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. / 3 6 of 3M
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Powerli�ing 12 Weeks Program Uploaded by invinciblevats6634
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KIZEN 6 Week Bench Program
1
Download
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Juggernaut Method
Alexey Russian Powerli�ing
Search document
Week 11 ll e/ercises are the same! 8*8 remains the same! 5 and C di:erences;
Monday
Work &' to 2M
T&esday
. / 2 0 of 2M
Th&rsday ,riday
. / 2 6 of 2M
. / 2 7 of 2M
$at&rday (Com'etition $tyle) Work &' to 2M
Week 12
gain5 all e/ercises are the same and 8*8 remains the same! 5 and C di:erenc
Monday
Work &' to 1M
You're Reading a Preview . / 1 0 of 1M
T&esday Th&rsday ,riday
Unlock full access with a free trial.
. / 1 6 of 1M
. / 1 7 of 1M Download With Free Trial
$at&rday (Com'etition $tyle) Work &' to 1M
Master your semester with Scribd Read Free For 30this Days Sign up to a vote on title Ao& wo&ld then deload for a week and test yo&r ma/es in com'etition! & The New York Times Useful Not useful Special offer for students: Only $4.99/month.
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KIZEN 6 Week Bench Program
1
of 12
Juggernaut Method
Alexey Russian Powerli�ing
Search document
9ow to ,i/ Ao&r $'eci+c Weaknesses
This cycle is general! These e/ercises +t most 'eo'le5 &t ideally yo& sho&ld 'ick Bariations of the lifts that work on yo&r indiBid&al weaknesses! 9ere are alternate e/ercises yo& co&ld &se ased on where yo&r sticking 'oints are;
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Phase 3;
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KIZEN 6 Week Bench Program
1
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Alexey Russian Powerli�ing
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Phase 3; Pin-P&ll elow
*eadlift (com'etitiBe style)
=f the sticking 'oint is aoBe the knees; Phase 1;
arell 9i' Thr&st
Phase 2;
Pin-P&ll aoBe knees
Phase 3;
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Phase .;
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ench Press =f the sticking 'oint is o: the chest; Phase 1;
,loor Press
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Phase 3;
$'otto Press
Phase .;
ench Press (com'etition style) Download With Free Trial
=f the sticking 'oint is aro&nd mid-range;
Phase 1; =ncline ench Press Master your semester with Scribd Phase 2; 3- oard Press & The New York Times Special offer forPhase students: 3;Only 2-$4.99/month. oard Press
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Powerli�ing 12 Weeks Program Uploaded by invinciblevats6634
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KIZEN 6 Week Bench Program
1
of 12
Juggernaut Method
Alexey Russian Powerli�ing
Search document
dding ody&ilding Work
&lgarian-style 'rogram is minimalist y nat&re! eca&se of the em'hasis on t ig lifts5 yo& might +nd that some m&scles are neglected!
=f so5 yo& can add isolation work to hy'ertro'hy the neglected m&scles! *o this adding 15-20 minutes’ worth of isolation work at the end of the regular workouts! dd that e/tra work on Tuesdays and Fridays5 which are the lower intensity days!
On Fridays only adding work for muscles that do not play a signicant r in the main lifts because you'll be maxing out the next day. On Tuesdays you should work the muscle(s) you feel are holding you back in your ma moements.
,or e/am'le;
T&esday; ody&ilding work for triceps, delts, and pectorals ,riday; ody&ilding work for lats and biceps
You're Reading a Preview 4se isolation e/ercises for sets of -12 reps for that e/tra work! P&m'-enhanc Unlock full access with a free trial. techni%&es like 'artials5 slow re's5 restE'a&se5 do&le contraction and the like ca also e &sed! Download With Free Trial
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