UNCHAINED

BUILT

To move weight, you need muscle. Duh. But as powerlifters, we get so wrapped up in the SBD it’s easy to forget about a hypertrophy phase

But a dedicated muscle-building block is most likely exactly what you need to push your strength to the next level next time you go heavy. Not to mention, build some heartbreaking booties and biceps.

Now is the time to put the reps in and go after our physique goals, build work capacity, and strengthen weaknesses. Lay the base of MUSCLE to carry you into our future strength and peaking cycles.

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THE PROGRAM

GOAL: Build muscle in order to have a strong foundation for the big 3 as well as get quads bigger than your DrEaMz

Exercise Selection

Squat Day: Choose between competition barbell squat, squat machine, high bar/SSB, or front squat
Bench Day: Choose between competition bench press, close grip, multi grip, wide grip, or duffalo bar
Deadlift Day: Choose between opposite stance deadlifts, RDL, or stiff leg deadlifts
Shoulder Day: Barbell Overhead Press
Big Bad B00ty Day: Barbell Hip Thrusts

Program Days:

Day 1: Squats
Day 2: Bench
Day 3: Deadlift
Day 4: Shoulders
Day5: Bid Bad B00ty Day (extra lower body day with glute focus!)

3-5 Days Options

You are provided 5 workouts a week but if you need to condense into 3 days, it is recommended you stick to just squat, bench, and deadlift.

If you want to do 4 days then you would do squat, bench, deadlift, and then combine the first 2-3 exercises from shoulders and big bad booty day.

Who is UNCHAINED BUILt For?

“This cycle is for anyone who wants to transform their physique into a juicy heartbreaking machine with quads that will crush the souls of 1,000 Tinder dates.”

This program will also reinforce your technique, bring up your weak points, and prepare you to have a solid future strength cycle.

Here are a few reasons it may be time for this program:

You want legs that will break hearts
You are a powerlifter who needs to build more muscle
You need a “break” from the heavier weight from just peaking
You are someone trying to get more into powerlifting style training and needs to build a base
You need to reinforce the technique
You need to bring up some weaknesses

“I powerlift.. why do I need a hypertrophy phase?”

Gains are made in the offseason and there is a lot more to gain in a hypertrophy cycle than just muscle A hypertrophy cycle allows you to train variations and work on weak points you normally don’t have the bandwidth for in a strength or peaking cycle!

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WHAT’S INCLUDED

WARM-UPS AND ACCESSORIES
Don’t worry we have all your warm-ups and accessories included in the program!

BLOOD PUMPERS
Pre-exhaust sets so that you can get more mind muscle connection and muscle stimulus

CHAT SUPPORT
Ask coach Christy for modifications to exercises if additional support is needed

Equipment needed

We Recognize that everyone is going to have access to different equipment. We best to offer a solution in the notes on the best substitution for every non barbell/dumbbell exercise. If you need additional support please ask Coach Christy in the program chat box.