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Thepanash

This year, we become stronger. And you can count on this program to make it happen. Volume, specific practice, well chosen accessories, you have all of that. 4 Weeks of hard training, be ready to work to reach your goal.

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Full Power

Block 1

A program designed for those who seek to become bench press monsters. 4 Weeks where you'll practice the movement, with variations and accessories carefully selected to make you grow to the next level.

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Bench Monster 

This program is designed for people that don’t have any practice or experience with weight training. The goal is to build your work capacity in order to have a strong base and be able to proceed on further programs. It runs for 6 weeks with a 2x frequency (squat), 3x (bench) and 1x (deadlift) per week. Accessory movements will be used. The last week is a deload.

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Beginner Program - [3 Days]

This program is designed for athletes that already have an experience with weight training or powerlifting. This is a high specificity program that will get you stronger on your main lifts. Prepare yourself to work for 5 weeks straight with a 2x frequency (squat/deadlift) and 3x frequency (bench) per week. Accessory movements will not be used. The last week is a deload.

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Powerlifter Lvl 1 - [3 Days]

This program is designed for athletes that already have an experience with weight training or powerlifting. This is a high specificity program that will get you stronger on your main lifts. Prepare yourself to work for 5 weeks straight with a 2x frequency (squat/deadlift) and 4x frequency (bench) per week. Accessory movements will not be used. The last week is a deload.

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Powerlifter Lvl 1 - [4 Days]

This program is designed for athletes that have been powerlifting for at least 6 months or for athletes that have already completed the Powerlifter lvl 1 program at least 3 times. Note that this program is a tougher version of the Powerlifter lvl 1 program, so preparing yourself doing it will be useful. If you plan on competing, this program will also get you stronger for your next meet. Prepare yourself to work hard for 5 weeks straight with a 3x frequency (squat), 4x frequency (bench) and 2x frequency (deadlift) per week. Accessory movements will not be used. The last week is a deload or a taper if you’re competing at the end of this program.

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Powerlifter level 2

If you’re interested in progressing your deadlift, this is the right program for you. You need to have at least a year of practise on this movement, through powerlifting, general fitness, or crossfit. It is specifically designed to allow you to continue your usual training, while becoming a stronger deadlifter. It runs on 5 weeks with a 2x frequency per week. The last week is a deload.

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Deadlift Specialist - [2 Days]

This program is designed for people that don’t have any practice or experience with weight training. The goal is to build your work capacity in order to have a strong base and be able to proceed on further programs. It runs for 6 weeks with a 2x frequency (squat/deadlift) and 3x (bench) per week. Accessory movements will be used. The last week is a deload.

Beginner Program - [4 Days]

Every repetition, every set, every session matters. By following this program, you know you'll have to work hard. But that's how you get to the next level. So get ready, and let's work.
This is the 3 Days Build program : 4 weeks of intense training followed by a week of deload.
Every week you have 3 squat, 3 bench and 2 deadlift sessions.

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Build - [3 Days]

Every repetition, every set, every session matters. By following this program, you know you'll have to work hard. But that's how you get to the next level. So get ready, and let's work.
This is the 3 Days Build program : 4 weeks of intense training followed by a week of deload.
Every week you have 3 squat, 4 bench and 3 deadlift sessions.

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Build - [4 Days]

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CEOS

To progress, you have to work. 
That's obvious, but when you're faced with what you have to do, that's when things get serious. So be prepared to go through the volume phase and come out stronger. 
This program contains 3 squats, 4 bench and 3 deadlifts over a 4-week period, ending with a max test before being followed by a deload.

VOLUME DEMOLITION

This preparation block will allow to find a good balance between specificity and volume. The goal is to find a good technical base while increasing your work capacity. At the end of those 4 weeks, you'll be ready.

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Preparation 

Power rush : 5 weeks to get to your peak. 
This program has an accumulation phase, followed by a peaking phase. 
The goal is to accumulate volume on the main lifts, and to reinforce your technical pattern with well chosen variations. 
At the end of those hard training weeks, you’ll definitely be stronger

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Power Rush - (3 Days)

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Power Rush - (4 Days)

If you want to increase your powerlifting total as well as your physique, this program is the one you have to follow.
I strongly recommend you have completed at least once the Powerlifter lvl 2 program prior to starting this one.
Be ready, it's time to put in work.
This program will last 5 weeks (3 weeks + 1 taper week + 1 deload week).
As frequency goes : 3x squat ; 3x bench ; 3x deadlift per week.

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Ultra Power - [3 Days]

If you want to increase your powerlifting total as well as your physique, this program is the one you have to follow.
I strongly recommend you have completed at least once the Powerlifter lvl 2 program prior to starting this one.
Be ready, it's a program designed for competitive athletes that are willing to put in the work to get stronger. It's time.
This program will last 5 weeks (3 weeks + 1 taper week + 1 deload week).
As frequency goes : 3x squat ; 4x bench ; 3x deadlift per week.

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Ultra Power - [4 Days]

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Power Rush - (5 Days) 

This program is designed on a 5/3/1 pattern and has 2 phases. The first phase is about accumulating on sets of 5 and 3 reps. And the second phase is about transferring all of that to heavy singles. So if you're looking to improve your strength in the gym, it's time to work !

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META 5/3/1

If you want more mass and more strength, this is the program you have to do. 4 Powerlifting training + 2 bodybuilding sessions wait for you every week. 
Time to put in the work and get better !

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