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Training Programs

Dennis Wolf Training Program

Dennis Wolf does at least one freeweight basic lift for each bodypart, and he typically does these first in his workouts, when his strength and energy are greatest. For example, Wolf starts his chest training with bench presses and biceps routines with barbell curls. Although Wolf makes free-weight standards an early focus, he also does isolation and machine lifts …

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Building the Monolith – 5/3/1 for Size

Jim Wendler released another variation for his famous 5/3/1 program (which I’m really a fan of). Building the Monolith – 5/3/1 for Size: Week One Monday Squat – 70×5, 80×5, 90×5, 90×5, 90×5, 90×5, 90×5 Press – 70×5, 80×5, 90×5, 70xAMRAP Chins – 100 total reps Face Pulls/Band Pullaparts – …

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PHUL Powerbuilding Program

The PHUL workout is based around the basic principles of strength and size.  This 4 day program will allow you to maximize results on both fronts in an easy adaptable routine built off the following principles: Frequency. Studies have shown muscle protein synthesis (MPS) to be elevated for up to …

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The Rock Dwayne Johnson Training Program

Dwayne Johnson also known as “The Rock” is an American actor and professional WWE Wrestler born on May 2, 1972 and became one of the most popular Wrestlers ever in the history of World Wrestling. He is also famous in Hollywood for his movies like “The Scorpion King”, “The Rundown”   and …

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Konstantin Konstantinovs Training Program

Konstantin Konstantinovs aka KK is famous for his beltless deadlifts. He currently holds the all time world record for deadlift without a belt – 426 kg (939 lbs), done in 2009. His training program is mainly focusing on the basic lifts. His training program is constantly changing depending on his …

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Dorian Yates Training Program

Dorian Andrew Mientjez Yates (born 19 April 1962) is an English professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 and holds the fourth-highest number of Mr. Olympia awards of all time. He is widely considered one of the top athletes in modern bodybuilding history. Below is his …

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Johnnie Jackson Training Program

Johnnie Otis Jackson better known as Johnnie Jackson is an American  International Federation of Bodybuilding and Fitness (IFBB) professional bodybuilder.  He dead-lifted 832 lbs raw in an competition in 2012. “To be the best, you’ve got to train to beat the best,” says Johnnie Jackson. Below is his training program. …

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Kirk Karwoski Training Program

Kirk is widely considered one of the greatest squatters in the history of powerlifting, he currently holds the International Powerlifting Federation equipped world record in the squat of 455 kg.(1,003 lbs.) in the 125 kg. weight class which was set in 1995. Leading up to that competition he squatted that 1000 lbs. for 2 reps …

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