Posterior Chain Accessory Plan

Posterior Chain Accessory Plan Movement Sets x Reps Notes
Week 1
Tuesday Back Rack Lunges 4×8/side Heavy
Thursday Tempo Back Squat 4×15 Light-Slow Reps
Sunday Pendlay Rows 4×15 Move Quick
Wall Sits Acc. 7 Mins 20 Minute Cap
Week 2
Tuesday RDL 4×8 Heavy
Thursday GHR 4×12 Rest 3 Mins.
Sunday Tempo Deadlift 4×15 Light-Slow Reps
Lunge Holds Acc. 3 Mins/side 20 Minute Cap
Week 3
Tuesday Back Rack Lunges 4×10/side Heavy
Thursday Tempo Back Squat 4×20 Light-Slow Reps
Sunday Pendlay Rows 4×15 Move Quick
Wall Sits Acc. 7 Mins 20 Minute Cap
Week 4
Tuesday RDL 4×10 Heavy
Thursday GHR 4×15 Rest 3 Mins.
Sunday Tempo Deadlift 4×20 Light-Slow Reps
Lunge Holds Acc. 3 Mins/side 20 Minute Cap
Week 5
Tuesday Back Rack Lunges 4×12/side Heavy
Thursday Tempo Back Squat 4×25 Light-Slow Reps
Sunday Pendlay Rows 4×15 Move Quick
Wall Sits Acc. 7 Mins 20 Minute Cap

 

 

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