• Skip to main content
  • Skip to primary sidebar

Strength Training Programs for Beginners to Elite Athletes

Strength Training Blog

  • Show Search
  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )
Hide Search
You are here: Home / Blog / Your Workout Of The Week / Week 41 – Your Workout of the Week

Week 41 – Your Workout of the Week

Comments
Leave a Comment
Category
Your Workout Of The Week

Hey guys same set up for today’s workout and can be applied either of three ways, depending on where you wish to place more emphasis:

3 x 3 first exercise

4 x 4 second exercise

5 x 5 third exercise

or you could reverse this sequence

or

5 x 3 first exercise

4 x 4 second exercise

3 x 5 third exercise

today was chest so:

5 x 3 Incline Bench Press
4 x 4 Flat Bench Press
3 x 5 Weighted Dips

so working on a 5 days a week schedule for for strength/power rather than size and strength endurance the set up would be

Monday – Power Snacth from High Blocks, Power Clean form Mid Blocks, Dead Lift from floor

Tuesday – Incline Bench Press, Flat Bench Press, Weighted Dips

Wednesday – Front Squat, Safety Bar Squat, Cambered Bar Box Squat

Thursday – Weighted Chins, Bent Over Row, Hammer Low Row

Friday – Bradford + Military Press Combo, Trap Bar Shoulder Press, Seated DB Shoulder Press,

cheers, ash

Related Posts

  • Week 21 – Your Workout of the Week

    Work up to 1RM deadlift: 3x3@60kgs, 2x3@80kgs, 2x2@100kgs, 1@120kgs, 1@130kgs, 1@140kgs, 1@150kgs, 1@160kgs, 1@170kgs (officially…

  • Week 10 – Your Workout of the Week

    here is a new workout: I took a slight variation on the Jim Schmitz suggestion…

  • Week 16 – Your Workout of the Week

    Upper Body Bodyweight Workout on Roman Rings Perform with in pairs or three's. Rest whilst…

  • Week 40 – Your Workout of the Week

    Power Endurance workout for prop recovering from neck surgery... A1) Reverse Leg Press x10 each…

  • Week 15 – Your Workout of the Week

    A1) 5 reps seated shoulder press, 5 reps incline bench, 5 reps flat. 3 sets.…

Share via:

  • Facebook
  • Twitter
  • LinkedIn

Reader Interactions

Leave a Reply

You must be logged in to post a comment.

Primary Sidebar

FRONT SQUAT HARNESS

  • Merch Store
    • Knee Sleeves
    • Powerlifting Belt
    • HP Handbook
    • Bodyweight Training Program
  • Front Squat Harness
  • Blog
    • HOW TO AND WHY
    • NEWS
    • WEIGHT LOSS
    • TRAINING ARTICLES
    • TRAINING PROGRAMS
    • FRONT SQUAT HARNESS TRAINING
    • GS VIDEOS
    • INTERVIEWS
    • WORKOUT OF THE WEEK
  • GS Gym
    • JOIN THE GYM
  • About Us
    • Contact Us
    • Front Squat Harness World Record Board
    • Getstrength Our Heritage
    • Our Client List
    • GS TV
    • Photo Gallery
    • Getstrength Community Forum ( Archives )

Search

High Performance Handbook

Getstrength.com is a participant in the Amazon Services Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

  • What do I need? Weightlifting Belt or Powerlifting Belt
  • How to use Knee Sleeves
  • What Squat Shoes should I wear?
  • How to use Knee Wraps
  • How to use Lifting Straps
  • What Deadlifting Shoes Should I Wear and Why?
  • How to Measure the Resistance of Strength Bands
  • Wrist Wraps – What is a thumb loop?
  • What is the difference between the normal standard Wrist Wraps and the new GS Power Wraps?
  • What Squat Shoes should I wear?
  • Why you need Weightlifting Shoes!

Copyright © 2025 · Outfitter Pro on Genesis Framework · WordPress · Log in