George Leeman Powerlifting Program

George Leeman’s magic program that is totally better than any of the veteran indus try professional’s shitty programs that have never gotten anyone any type of resul ts.

DIET ADVICE: Do IIFYM, 35% fat, 25% protein, 40% carbs. Lower carbs if you gain fat too fast. Eat at a massive surplus. SUPPLEMENT ADVICE: • 5g creatine • 5g beta alanine • 3g fishoil • 1 package Animal Pak multi vitamin • 1 package Animal Flex per day • Whey protein as needed to supplement your diet PROGRAM: ***Assistance template:5 sets, picking a weight you can do for 20 reps on the fi rst set, taking long breaks between sets (3 minutes minimum). Add weight every w orkout until you can’t get 5 reps on the last set, then stick to that weight until you can beat 5 reps. Bench day: • Pause bench: Start at 20 rep max for 1 set, add 10lb per workout and do as many sets as necessary at that weight to get 20 reps. Once you need 5 sets to get all 20 reps, lower to 1 work set @ AMRAP, and 2 back off sets going down 20lb for each set @ AMRAP. • Incline bench assistance template • Chest isolation assistance template Deadlift day: • ‘Touch n’ go’ deadlift (use straps): Start with a 2” deficit. Start at 20 rep max for set. Add 20lb per workout still doing 1 set @ AMRAP. Continue this until you get to 8 reps max, then remove the 2” deficit and continue adding 20lb per workout. • Yates row: Work to topset where you can’t get 10 reps, increase each set by 20lb u ntil you get there. E.g. 95x10, 115x10, 135x10, 155x10, 175x 8 • Wide grip pulldownassistance template • Biceps isolation assistance template • Rear delts isolation assistance template • Static barbell holds in a rack, set the safety bars 3 inches from your lockout. Use a weight you can hold for 5 sets of 5-15 seconds. Add 10lb every workout. Bench/ shoulders day: • Close grip bench: Start at 20 rep max for 1 set, add 10lb per workout and do as many sets as necessary at that weight to get 20 reps. Once you need 5 sets to ge t all 20 reps, lower to 1 work set @ AMRAP, and 2 back off sets going down 20lb for eachset @ AMRAP. • Barbell shoulder press: 5 sets starting with a weight you can do for 20 reps on the first set. Add 5lb per workout. • Triceps isolation assistance template • DB lateral raise assistance template • Rear delts isolation assistance template Squat day: • Start at 20 rep max for 1 set, add 15lb per workout and do as many sets as neces sary at that weight to get 20 reps. Once you need 5 sets to get all 20 reps, low er to 1 work set @ AMRAP, and 2 back off sets going down 30lb for eachset @ AMR AP. • Romanian deadlift: 1 work set, start with 20 rep max, add 10lb per workout • Hamstring isolation assistance template • Calves isolation assistance template • Static barbell holds in a rack, set the safety bars 3 inches from your lockout. Use a weight you can hold for 5 sets of 5-15 seconds. Add 10lb every workout.