Drop Bear Training

General Guidelines and Notes "I think you could coin the program as Drop Bear Training - sneak the fuck up on you and kill you" David Osborn (Big Coach D

This is an incredibly general program based on a large chun of the people who ! have coached in person and encountered on the internet. This program is aimed at a theorecal "ane#and#"oe#Average intermediate powerli$er %&oughly anywhere between ((#)(( *ils. Although, there is nothing that precludes this from being used by more advanced li$ers.

-iven that this is intended for the intermediate li$er, the program is primarily focused on increasing muscle mass and improving technical prociency. !t will lead into a compeon or a test a$er /0 wees, those results should be used to calculate the ne1t program. &inse and repeat. This is not a 2shoc c ycle2 designed to put 0(g on a total right o3 the bat. This program is designed for the li$er to steadily chip away their personal bests and set the foundaon re4uired re4uired to see their li$ing careers into the future and not 5ust rac up in5uries and burn out as so many gung#ho intermediates intermediates do on the way to becoming advanced.

! have included a selecon of accessories and variants to chose from based on your own deciencies and the e4uipment that you have on hand. 6ou should be able to perform this program with only a rac, a barbell and a bench.

The e1ercises already selected are my own recommendaons assuming you li$ at a standard gym and there isn't anything parcularly wrong with you. !t is not advisable to in7ate your /&8 for calculaon purposes in the vast ma5ority of cases, but ! now people will do it anyway. anyway. 9ight weight women could get away with a 0: in7aon on their li$s if they so needed to.

All Bench Presses and barbell variants are to be performed with a compeon pause

!f you don't have access to any boards or a slingshot for overload wor you can simply tae the raw bench wor that would normally precede it and double the number of sets

A belt can be used at any me but my general recommendaon recommendaon is from ;(: /&8 upwards on <4uat and =eadli$ A '+' indicates a superset e.g. Abs + Face Pulls There were a whole bunch of 9 vs Average weight graphs but ! was too stupid to get the a1is for average weight to scale automacally so the graphs didn't

. future versions

!f you absolutely have to and no#one can tell you otherwise an oponal )th day can be performed on =ay E. ap it at @( total woring sets and restrict it to bodybuilding 7u3 wor for your arms, side and rear delts, bac, hamstrings and abs. = rop this e1tra day a$er wee . e.g.

9at Pulldown

)1@(

able &ows

)1@(

?amstring urls

)1@(

Arms + =elts

)1@(

Ab *heel

)1@(

*eight of chains used relave to bench /&8 /)(g

0#/(gCside

/)( # @((g

/(#/0gCside

D@((g

/0#@(gCside

)#=ay variant of this program for more advanced li$ers and newbie program coming soon

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Feel free to hammer me with feedbac, 4uesons, and insults regarding the program

Beginner !rogram - Drop Bear nr# hJpsKCCnyurl.comCdrpbar5nr

 $dvanced !rogram - Drop Bear %nr# hJpsKCCnyurl.comCdrpbarsnr

1RM

Monday Week of Meet

<4uat

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Bench

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Exercise Selecon 8ain =eadli$

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<4uat Mariant

?igh Bar <4uat

Bench Mariant

lose -rip Bench

Bench Nverload


<4uat Accessory

Front <4uats

Bench Accessory

=B N?P

=eadli$ Accessory ?oriIontal &ow Mercal &ow

-lute ?am &aise Barbell &ow Pull Lps