During the COVID lockdown, I was doing 3-4 days a week of home workouts to keep my fitness up. Once the gyms opened up again, I jumped onto the PHAT (Power Hypertrophy Adaptive Training) workout routine Developed by Dr. Layne Norton, which is a 5-day power building program for athletes seeking strength and hypertrophy development.
The FREE program can be found here: [ Ссылка ]
This program helped get my strength back up to almost where it was pre-COVID. Added benefits were the hypertrophy training, which leaned me up and built some muscle endurance back up.
I would highly recommend the PHAT 4-week program for someone wanting to slowly get into Strength Training, yet still want to do some bodybuilding exercises.
Now that I have my new baseline of lifts, I will be jumping onto Calgary Barbell's 16 WEEKS Strength program. Which is ALSO FREE: [ Ссылка ]
STATS
Bodyweight: 71kgs / 156lbs
Bench: 130kgs / 286lbs
Squat: 160kgs / 352lbs
Deadlifts: 160kgs / 352lbs
Total: 450kgs / 992lbs
Please feel free to drop any comments you may have of the programs or if you have critics on my lifting form or Video!
