AthElite Lifting Club
Squat Push Pull: 12 Weeks
Squat Push Pull: 12 Weeks
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Build serious strength with this 3-day lifting program focused on squats, bench press, and pull-ups. Starting with high-volume sessions, you’ll progress to heavier loads as you advance. Expect intensity, fun, and step-by-step guidance to increase strength and refine your technique.
DEETS
- Goals : Lower Body Growth (Quads, Hamstrings, Glutes), Increase Upper Body strength, Sculpt Back, Strengthen Abs & Lower back
- Split: 3-Day Lifting Split - Full Body every session
- Cardio recommendations for off days
- Demo Videos for Every Movement, including Warm Ups
- Plus Voiceover videos that go into detail on proper technique for main lifts
- Nutritional Guidance: Grocery List, Calculator, How to Build Meals for performance & recovery
- Tips & Tricks to Maximize Results
- Experience Level: Advanced
Track workouts, sets & reps on the App.
*This program is included with Program Pass app members. No need to purchase individual PDF.
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I'm only at the beginning of week 3, but it's everything I wanted from a 3x a week program. I love all Kiara's programs and have a backlog of the classic ones from back in the day. I'm using this to get back into back squatting after an injury in May, as well as get back into a lifting routine.
Its perfect !
I have been using Kiara’s/Athelite programs since the pandemic. This one is extra special. In week 4 of 12, I’ve built up enough strength and form to get my first 2 unassisted pull ups! This program is top tier and I’m hitting PR’s literally every single week, every work out. I have always been strong and came to this with decent form knowledgeable but pull ups have been the bane of my existence for literally years. To illustrate how much programming knowledge is in this program, pull ups are only programmed once a week and I got my first 2 in week 4! Everything is laid out to do exactly what the program is supposed to do! Improve squat, pull up and bench press strength! They know their sh*t period!
I have been following Kiara since about 2016-2017 and got one of her very first glute programs “best damn glutes”; “elite in 03”. I gained 50lbs being on antidepressants and was really ready to get back in the gym. I was so insecure and uncomfortable with my body for a year and a half, didn’t even take pictures of myself. I got the “Squat push pull” program earlier this year and have seen insane muscle growth, shedding so much fat and leg development is crazy. I can feel how much stronger I am. I will do elite glutes next! Oh and I’m down over 15lbs!
I've done a few of Kiara & Neko's programs now, and this is my favourite so far. It allows you to fit in all the work you need in 3 days. It's TOUGH but the results speak for themselves. I am noticing the improvement in my squats already and I'm only 3 weeks in!
