Bronze Level Powerlifting No-Equipment 5-Day Program

[memb_contact fields=”FirstName”]!

Here’s the current week of your powerlifting no-equipment program.
Equipment Necessary
1 or 2 Back Packs, Suitcases, or Pillow Cases filled with Sand, Rocks, Dirt, etc.
2 cans of soup, 2 gallon jugs of water
(If you have any questions about any of the details of this program, email coaching@mashelite.com)

[memb_has_any_tag tagid=”Week4, Week5, Week6, Week7″]

Week 4

Day 1

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Pistol Squat *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top – 90% of 5RM for 3×5 each leg superset with Tiger Sit Outs – 3×8 each side
Reverse Lunges *can add weight with gallon jug or backpack/weighted vest *increase weight each week* – 3×10 each side superset with Single Leg Glute Bridge *can add weight with gallon jug – 3×8
Single Leg V-ups – 3×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 3×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 90% of 10RM for 3×10 superset with Deadbugs – 3×8 each side
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 3×15 each side superset with Hollow Hold – 3×30-60 seconds
Crab Walk – 3×10 yards forward and 10 yards backward superset with Suitcase High Pull *slower eccentric – 3×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rear Leg Elevated Split Squat *use backpack, weighted vest, or gallon jugs for added weight – 3×12 each side superset with Broad Jumps *keep chest up and land soft feet and with whole foot – 3×5
Curtsy Lunge *use backpack or weighted vest for added weight – 3×10 each side superset with Single Leg RDLs *use gallon jug – 3×8 each side
Wall Sit – 3×60-90 seconds superset with Plank Hold *for a challenge, add backpack or weighted vest – 3×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 90% of 10RM for 3×10 superset with Canned Food Bent Over Row – 3×12
Canned Food Front Raises – 3×10 superset with Canned Food Lateral Raises – 3×10 superset with Canned Food Rear Raises – 3×10
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 3×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 3×8 each side
Russian Baby Makers – 3×8 superset with Side Plank Reach Throughs – 3×8 each side
Canned Food Turkish Get Ups *slow and controlled up and down – 3×4 each side superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6 (optional)

Active Recovery – 45-60 minute conversational pace bike/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week3, Week4, Week5, Week6″]

Week 3

Day 1

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Pistol Squat *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top – 5RMea leg 9RPE, then -10% for 2×5 superset with Tiger Sit Outs – 3×8 each side
Reverse Lunges *can add weight with gallon jug or backpack/weighted vest *increase weight each week* – 4×10 each side superset with Single Leg Glute Bridge *can add weight with gallon jug – 4×8
Single Leg V-ups – 4×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 10RM 9RPE, then -10% for 2×10 superset with Deadbugs – 3×8 each side
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 4×15 each side superset with Hollow Hold – 4×30-60 seconds
Crab Walk – 4×10 yards forward and 10 yards backward superset with Suitcase High Pull *slower eccentric – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rear Leg Elevated Split Squat *use backpack, weighted vest, or gallon jugs for added weight – 5×12 each side superset with Broad Jumps *keep chest up and land soft feet and with whole foot – 5×5
Curtsy Lunge *use backpack or weighted vest for added weight – 5×10 each side superset with Single Leg RDLs *use gallon jug – 5×8 each side
Wall Sit – 4×60-90 seconds superset with Plank Hold *for a challenge, add backpack or weighted vest – 4×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 10RM 9RPE, then -10% for 2×10 superset with Canned Food Bent Over Row – 3×12
Canned Food Front Raises – 4×10 superset with Canned Food Lateral Raises – 4×10 superset with Canned Food Rear Raises – 4×10
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 4×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 4×8 each side
Russian Baby Makers – 4×8 superset with Side Plank Reach Throughs – 4×8 each side
Canned Food Turkish Get Ups *slow and controlled up and down – 5×4 each side superset with Bear Dogs – 5×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6 (optional)

Active Recovery – 45-60 minute conversational pace bike/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week2, Week3, Week4, Week5″]

Week 2

Day 1

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Pistol Squat *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top – 5RMea leg 8RPE, then -10% for 2×5 superset with Tiger Sit Outs – 3×8 each side
Reverse Lunges *can add weight with gallon jug or backpack/weighted vest *increase weight each week* – 4×10 each side superset with Single Leg Glute Bridge *can add weight with gallon jug – 4×8
Single Leg V-ups – 4×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 10RM 8RPE, then -10% for 2×10 superset with Deadbugs – 3×8 each side
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 4×15 each side superset with Hollow Hold – 4×30-60 seconds
Crab Walk – 4×10 yards forward and 10 yards backward superset with Suitcase High Pull *slower eccentric – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rear Leg Elevated Split Squat *use backpack, weighted vest, or gallon jugs for added weight – 4×12 each side superset with Broad Jumps *keep chest up and land soft feet and with whole foot – 4×5
Curtsy Lunge *use backpack or weighted vest for added weight – 4×10 each side superset with Single Leg RDLs *use gallon jug – 4×8 each side
Wall Sit – 4×60-90 seconds superset with Plank Hold *for a challenge, add backpack or weighted vest – 4×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 10RM 8RPE, then -10% for 2×10 superset with Canned Food Bent Over Row – 3×12
Canned Food Front Raises – 4×10 superset with Canned Food Lateral Raises – 4×10 superset with Canned Food Rear Raises – 4×10
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 4×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 4×8 each side
Russian Baby Makers – 4×8 superset with Side Plank Reach Throughs – 4×8 each side
Canned Food Turkish Get Ups *slow and controlled up and down – 4×4 each side superset with Bear Dogs – 4×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6 (optional)

Active Recovery – 45-60 minute conversational pace bike/walk
[/memb_has_any_tag] [memb_has_any_tag tagid=”Week1, Week2, Week3, Week4″]

Week 1

Day 1

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Unilateral Pistol Squat *use backpack and/or tempo for more of a challenge (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top – 5RMea leg 7RPE, then -10% for 2×5 superset with Tiger Sit Outs – 3×8 each side
Reverse Lunges *can add weight with gallon jug or backpack/weighted vest *increase weight each week* – 4×10 each side superset with Single Leg Glute Bridge *can add weight with gallon jug – 4×8
Single Leg V-ups – 4×12 each side superset with Russian Twists *use can of soup or gallon jug for added weight – 4×15 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 2

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Tempo Normal Grip Push-ups (5 second eccentric, 2 second pause, 3 second concentric, 1 second at top) *add backpack or weighted vest – 10RM 7RPE, then -10% for 2×10 superset with Deadbugs – 3×8 each side
Shoulder Taps *for for of a challenge, add backpack or weighted vest – 4×15 each side superset with Hollow Hold – 4×30-60 seconds
Crab Walk – 4×10 yards forward and 10 yards backward superset with Suitcase High Pull *slower eccentric – 4×10
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 3

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Rear Leg Elevated Split Squat *use backpack, weighted vest, or gallon jugs for added weight – 4×12 each side superset with Broad Jumps *keep chest up and land soft feet and with whole foot – 4×5
Curtsy Lunge *use backpack or weighted vest for added weight – 3×10 each side superset with Single Leg RDLs *use gallon jug – 3×8 each side
Wall Sit – 3×60-90 seconds superset with Plank Hold *for a challenge, add backpack or weighted vest – 3×45-60 seconds
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 4

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Feet Elevated Close Grip Push-up *try to touch chest to thumbs *slow eccentric/explode up *add backpack or weighted vest – 10RM 7RPE, then -10% for 2×10 superset with Canned Food Bent Over Row – 3×12
Canned Food Front Raises – 4×10 superset with Canned Food Lateral Raises – 4×10 superset with Canned Food Rear Raises – 4×10
Weighted Suitcase Carry (Single Arm) – 3×20 yards each
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 5

Daily Warm-up:
Walk/bike/jog/row x 3-5 minutes
Dynamic warm-up to address any troublesome areas you will be using
McGill Big 3 (Bird Dogs, Side Bridges, and Curl Ups) x 3 sets

Cossack Lunges *nice and steady sitting as low as you can keeping the chest up and foot planted *can use gallon jug for added weight – 4×8 each side superset with Step Ups *lift toes of the bottom foot and focus on only using the top foot to step up *use gallon jug for added weight – 4×8 each side
Russian Baby Makers – 4×8 superset with Side Plank Reach Throughs – 4×8 each side
Canned Food Turkish Get Ups *slow and controlled up and down – 3×4 each side superset with Bear Dogs – 3×6 each side
Optional Conditioning – 30-45 minutes bike/row/jog/walk

Day 6 (optional)

Active Recovery – 45-60 minute conversational pace bike/walk
[/memb_has_any_tag]