Powerbridge Prime

Jack Morrow

You have in front of you an open source program written by me, Jack Morrow, known from 2017-2020 on
Instagram as “Jack the Deadlift Ripper”. At the time of this writing, I have been coaching and competing in powerlifting for
8 years, with interspersed experience in bodybuilding and strongman. Through my Instagram channel, I’ve had the
privilege of working with more than 750 individual athletes of all levels. For a long time, I charged a custom programming
fee for my programs, which helped cover the cost of my time to develop the programs, critique form checks, answer
questions, and develop new and engaging content. I’ve since semi-retired from this business model and have instead
adopted an open source approach.
Under this model, I’ve released ten of my most effective and refined programs for anyone to use in their training. It
is my hope that these programs will be widely distributed, and the same joy and progress my athletes and I have
experienced will spread through the lifting community. To find all ten of my programs, go to:

https://jackthedeadliftripper.box.com/v/freeprograms
If you find value in this program, and you too experience the joy of work and progress as a result of these contents,
consider making a donation. Any little bit helps, whether it’s $3 for a cup of coffee or the $100 that an average program
sold for when I was actively developing this material. If you choose not to donate, consider sharing this program with your
friends! At the end of the day, if lifters hit fresh PRs, bust through plateaus, exceed their preconceived limits, or extend
their lives through sport, I’ve done my job.
Please send any notes or donations to:
Venmo: @Jack-Morrow-4
Now on to the good stuff!
Program Name: Powerbridge Prime
Program Duration: 8 weeks
Program Frequency: 5 days per week
Required Experience: Experience with compound lifts
Important Notes: This program is a great way to preserve strength while changing weight classes without
the added burden of tracking progressions and numbers super closely. It’s great for any “off-season”.

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 1

Week 1 Pressing and Arms Week 1 Leg Hypertrophy Week 1 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Bench Press 4 15,12,10,8 High Bar Squat 5 8,10,12,10,8 Pullups 3 5
Overhead Press 3 10,8,6 Wide Stance Leg Press 4 8 Wide Grip Lat Pulldown 4 10-12
Barbell Skull Crushers 5 8 DB Walking Lunge 2 6/side Close Grip Upright Row 5 5
Incline DB Bench 3 10 Leg Extension 4 20 Shrug 3 15
Seated DB OHP 3 6-8 Leg Curl 4 20 Dumbbell Rear Delt Raise 3 20
DB Chest Flies 2 25 Standing Calf Extension 4 15 EZ Bar Standing Curl 4 8
Triceps Extension 3 12 Adductor Machine 3 25 Dumbbell Preacher Curl 2 10
Biceps Curl 4 8-12 Abductor Machine 3 25 Dumbbell Pullover 5 12
Alternating DB Curl 3 12-15 Barbell Glute Bridge 3 6-8 Pullups 2 3
Front Plank 3 1" Heavy KB Swings 5 10 Side Planks 3 1"
Ab Wheel Rollouts 3 5-15 Back Extensions 4 10 Palloff Press 3 12

Week 1 Heavy Pressing Week 1 Heavy Pulling

Day 4 Sets Reps
Bench Press 4 6
DB Incline Bench Press 3 8-10
DB Overhead Press 3 8-10
Close Grip Bench Press 3 8-10
Dumbbell Lateral Raises 2 25
Bench Dips 2 15
Dumbbell Pec Fly 2 20 Straight Arm Pressdown
Triceps Kickbacks 2 12
DB Lateral Raise 2 10
Crunches 5 30
V-Ups 3 10
Day 5 Sets Reps
Zercher Squat 5 1
Sumo Deadlift 3 3
RDL 3 15
Glute Bridge 2 20
Calf Raises 5 15
Wide Grip Lat Pulldown 4 8-10
3 15-20
Dumbbell Row 2 8
Barbell Shrug 5 5
Hanging Leg Raises 5 10
Back Extensions 5 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 2

Week 2 Pressing and Arms Week 2 Leg Hypertrophy Week 2 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Bench Press 4 12,10,8,6 High Bar Squat 5 10,12,15,12,10 Pullups 3 6
Overhead Press 3 9,7,5 Wide Stance Leg Press 4 10 Wide Grip Lat Pulldown 4 12-15
Barbell Skull Crushers 5 10 DB Walking Lunge 2 8/side Close Grip Upright Row 5 8
Incline DB Bench 3 12 Leg Extension 4 15 Shrug 3 20
Seated DB OHP 3 8-10 Leg Curl 4 15 Dumbbell Rear Delt Raise 3 20
DB Chest Flies 2 20 Standing Calf Extension 4 12 EZ Bar Standing Curl 4 10
Triceps Extension 3 15 Adductor Machine 3 20 Dumbbell Preacher Curl 2 8
Biceps Curl 4 6-10 Abductor Machine 3 20 Dumbbell Pullover 5 15
Alternating DB Curl 3 10-12 Barbell Glute Bridge 3 8-10 Pullups 2 5
Front Plank 3 1" Heavy KB Swings 5 10 Side Planks 3 1"
Ab Wheel Rollouts 3 10-20 Back Extensions 4 12 Palloff Press 3 15

Week 2 Heavy Pressing Week 2 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Bench Press 4 8 Zercher Squat 4 1
DB Incline Bench Press 3 12-15 Sumo Deadlift 3 4
DB Overhead Press 3 12-15 RDL 3 12
Close Grip Bench Press 3 12-15 Glute Bridge 2 15
Dumbbell Lateral Raises 2 20 Calf Raises 5 12
Bench Dips 2 20 Wide Grip Lat Pulldown 4 10-12
Dumbbell Pec Fly 2 15 Straight Arm Pressdown 3 12-15
Triceps Kickbacks 2 15 Dumbbell Row 2 6
DB Lateral Raise 2 12 Barbell Shrug 5 8
Crunches 5 35 Hanging Leg Raises 5 15
V-Ups 3 12 Back Extensions 5 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 3

Week 3 Pressing and Arms Week 3 Leg Hypertrophy Week 3 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Bench Press 4 10,8,6,4 High Bar Squat 5 12,15,20,15,12 Pullups 3 7
Overhead Press 3 8,6,4 Wide Stance Leg Press 4 12 Wide Grip Lat Pulldown 4 15-20
Barbell Skull Crushers 5 12 DB Walking Lunge 2 10/side Close Grip Upright Row 5 12
Incline DB Bench 3 15 Leg Extension 4 12 Shrug 3 15
Seated DB OHP 3 4-6 Leg Curl 4 12 Dumbbell Rear Delt Raise 3 25
DB Chest Flies 2 15 Standing Calf Extension 4 10 EZ Bar Standing Curl 4 12
Triceps Extension 3 20 Adductor Machine 3 15 Dumbbell Preacher Curl 2 6
Biceps Curl 4 4-8 Abductor Machine 3 15 Dumbbell Pullover 5 20
Alternating DB Curl 3 8-10 Barbell Glute Bridge 3 10-12 Pullups 2 8
Front Plank 3 1" Heavy KB Swings 5 10 Side Planks 3 1"
Ab Wheel Rollouts 3 15-25 Back Extensions 4 15 Palloff Press 3 20

Week 3 Heavy Pressing Week 3 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Bench Press 4 10 Zercher Squat 3 1
DB Incline Bench Press 3 6-8 Sumo Deadlift 3 5
DB Overhead Press 3 6-8 RDL 3 10
Close Grip Bench Press 3 6-8 Glute Bridge 2 12
Dumbbell Lateral Raises 2 15 Calf Raises 5 10
Bench Dips 2 25 Wide Grip Lat Pulldown 4 12-15
Dumbbell Pec Fly 2 12 Straight Arm Pressdown 3 10-12
Triceps Kickbacks 2 20 Dumbbell Row 2 3
DB Lateral Raise 2 15 Barbell Shrug 5 10
Crunches 5 40 Hanging Leg Raises 5 20
V-Ups 3 15 Back Extensions 5 20

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 4

Week 4 Pressing and Arms Week 4 Leg Hypertrophy Week 4 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Bench Press 4 8, 6, 4, 2 High Bar Squat 5 15,20,25,20,15 Pullups 3 8
Overhead Press 3 7,5,3 Wide Stance Leg Press 4 15 Wide Grip Lat Pulldown 4 20-25
Barbell Skull Crushers 5 15 DB Walking Lunge 2 12/side Close Grip Upright Row 5 15
Incline DB Bench 3 20 Leg Extension 4 10 Shrug 3 12
Seated DB OHP 3 3-5 Leg Curl 4 10 Dumbbell Rear Delt Raise 3 30
DB Chest Flies 2 12 Standing Calf Extension 4 8 EZ Bar Standing Curl 4 15
Triceps Extension 3 25 Adductor Machine 3 12 Dumbbell Preacher Curl 2 5
Biceps Curl 4 10-12 Abductor Machine 3 12 Dumbbell Pullover 5 25
Alternating DB Curl 3 6-8 Barbell Glute Bridge 3 12-15 Pullups 2 10
Front Plank 3 1" Heavy KB Swings 5 10 Side Planks 3 1"
Ab Wheel Rollouts 3 15-25 Back Extensions 4 15 Palloff Press 3 20

Week 4 Heavy Pressing Week 4 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Bench Press 4 12 Zercher Squat 2 1
DB Incline Bench Press 3 8-10 Sumo Deadlift 3 6
DB Overhead Press 3 8-10 RDL 3 8
Close Grip Bench Press 3 8-10 Glute Bridge 2 10
Dumbbell Lateral Raises 2 12 Calf Raises 5 8
Bench Dips 2 15 Wide Grip Lat Pulldown 4 15-20
Dumbbell Pec Fly 2 10 Straight Arm Pressdown 3 8-10
Triceps Kickbacks 2 25 Dumbbell Row 2 8
DB Lateral Raise 2 20 Barbell Shrug 5 12
Crunches 5 45 Hanging Leg Raises 5 20
V-Ups 3 20 Back Extensions 5 20

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 5

Week 5 Pressing and Arms Week 5 Leg Hypertrophy Week 5 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Overhead Press 4 8 Bulgarian Split Squat 4 8 Pullups 3 Max
Close Grip Bench 3 15 Wide Stance Squat 3 12 Pendlay Row 4 8
Incline Bench 4 8 Leg Press 4 5 Dumbbell Row 2 12
Dumbbell Incline Flies 2 25 Leg Extension 4 10 Smith Machine Shrug 4 20
Dips 3 Max Leg Curl 4 10 Dumbbell Rear Delt Raise 3 15
Cable Lateral Raises 2 12 Standing Calf Extension 5 15 EZ Bar Reverse Grip Curl 5 5
Pushups 3 Max Adductor Machine 3 15 Dumbbell Concentration Curl 2 10
Pinwheel Curl 2 5 Abductor Machine 3 15 Straight Arm Pressdowns 3 12
Preacher Curl 2 20 Barbell Glute Bridge 2 8 Pullups 1 Max
Side Planks 3 1" Crunches 3 45 Supermans 3 15
V-Ups 4 25 Dragon Flags 3 5 Hanging Leg Raises 4 10

Week 5 Heavy Pressing Week 5 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Incline Bench 5 12 Sumo Deadlift 3 Doubles
DB Overhead Press 3 8 Jefferson Deadlift 2 Singles
Close Grip Bench Press 5 5 RDL 3 10
DB Bench Press 4 10 Glute Bridge 2 8
Barbell Front Raise 3 8 Calf Raises 5 15
Pec Fly Machine 4 15 Wide Grip Lat Pulldown 3 12
Dumbbell Triceps Kickbacks 2 12 Straight Arm Lat Pressdown 2 10
Standing DB OHP 5 3 Barbell Curl 3 15
Pushups 3 Max Hip Abductor/Adductor 2 25
Planks 4 1" Toes to Bar 3 10
Russian Twists 3 25 Mountain Climbers 3 10

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 6

Week 6 Pressing and Arms Week 6 Leg Hypertrophy Week 6 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Overhead Press 4 10 Bulgarian Split Squat 4 10 Pullups 3 Max
Close Grip Bench 3 12 Wide Stance Squat 3 10 Pendlay Row 4 10
Incline Bench 4 10 Leg Press 4 8 Dumbbell Row 2 10
Dumbbell Incline Flies 2 20 Leg Extension 4 12 Smith Machine Shrug 4 25
Dips 3 Max Leg Curl 4 12 Dumbbell Rear Delt Raise 3 10
Cable Lateral Raises 2 15 Standing Calf Extension 5 12 EZ Bar Reverse Grip Curl 5 8
Pushups 3 Max Adductor Machine 3 20 Dumbbell Concentration Curl 2 8
Pinwheel Curl 2 8 Abductor Machine 3 20 Straight Arm Pressdowns 3 10
Preacher Curl 2 15 Barbell Glute Bridge 2 10 Pullups 1 Max
Side Planks 3 1" Crunches 3 55 Supermans 3 20
V-Ups 4 30 Dragon Flags 3 5 Hanging Leg Raises 4 10

Week 6 Heavy Pressing Week 6 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Incline Bench 5 10 Sumo Deadlift 3 Triples
DB Overhead Press 3 10 Jefferson Deadlift 2 Doubles
Close Grip Bench Press 5 8 RDL 3 12
DB Bench Press 4 12 Glute Bridge 2 10
Barbell Front Raise 3 10 Calf Raises 5 12
Pec Fly Machine 4 20 Wide Grip Lat Pulldown 3 10
Dumbbell Triceps Kickbacks 2 10 Straight Arm Lat Pressdown 2 12
Standing DB OHP 5 5 Barbell Curl 3 12
Pushups 3 Max Hip Abductor/Adductor 2 30
Planks 4 1" Toes to Bar 3 12
Russian Twists 3 30 Mountain Climbers 3 12

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 7

Week 7 Pressing and Arms Week 7 Leg Hypertrophy Week 7 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Overhead Press 4 12 Bulgarian Split Squat 4 12 Pullups 3 Max
Close Grip Bench 3 10 Wide Stance Squat 3 8 Pendlay Row 4 12
Incline Bench 4 12 Leg Press 4 10 Dumbbell Row 2 8
Dumbbell Incline Flies 2 15 Leg Extension 4 15 Smith Machine Shrug 4 8
Dips 3 Max Leg Curl 4 15 Dumbbell Rear Delt Raise 3 20
Cable Lateral Raises 2 20 Standing Calf Extension 5 10 EZ Bar Reverse Grip Curl 5 10
Pushups 3 Max Adductor Machine 3 25 Dumbbell Concentration Curl 2 12
Pinwheel Curl 2 10 Abductor Machine 3 25 Straight Arm Pressdowns 3 15
Preacher Curl 2 10 Barbell Glute Bridge 2 12 Pullups 1 Max
Side Planks 3 1" Crunches 3 65 Supermans 3 25
V-Ups 4 35 Dragon Flags 3 5 Hanging Leg Raises 4 10

Week 7 Heavy Pressing Week 7 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Incline Bench 5 8 Sumo Deadlift 3 Singles
DB Overhead Press 3 12 Jefferson Deadlift 2 Triples
Close Grip Bench Press 5 10 RDL 3 15
DB Bench Press 4 15 Glute Bridge 2 12
Barbell Front Raise 3 12 Calf Raises 5 10
Pec Fly Machine 4 25 Wide Grip Lat Pulldown 3 8
Dumbbell Triceps Kickbacks 2 8 Straight Arm Lat Pressdown 2 15
Standing DB OHP 5 8 Barbell Curl 3 10
Pushups 3 Max Hip Abductor/Adductor 2 35
Planks 4 1" Toes to Bar 3 15
Russian Twists 3 35 Mountain Climbers 3 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4

 Week 8

Week 8 Pressing and Arms Week 8 Leg Hypertrophy Week 8 Back Hypertrophy
Day 1 Sets Reps Day 2 Sets Reps Day 3 Sets Reps
Overhead Press 4 15 Bulgarian Split Squat 4 15 Pullups 3 Max
Close Grip Bench 3 8 Wide Stance Squat 3 6 Pendlay Row 4 15
Incline Bench 4 15 Leg Press 4 12 Dumbbell Row 2 6
Dumbbell Incline Flies 2 12 Leg Extension 4 20 Smith Machine Shrug 4 6
Dips 3 Max Leg Curl 4 20 Dumbbell Rear Delt Raise 3 15
Cable Lateral Raises 2 25 Standing Calf Extension 5 8 EZ Bar Reverse Grip Curl 5 10
Pushups 3 Max Adductor Machine 3 10 Dumbbell Concentration Curl 2 15
Pinwheel Curl 2 12 Abductor Machine 3 10 Straight Arm Pressdowns 3 20
Preacher Curl 2 12 Barbell Glute Bridge 2 15 Pullups 1 Max
Side Planks 3 1" Crunches 3 75 Supermans 3 25
V-Ups 4 40 Dragon Flags 3 5 Hanging Leg Raises 4 10

Week 8 Heavy Pressing Week 8 Heavy Pulling

Day 4 Sets Reps Day 5 Sets Reps
Incline Bench 5 6 Sumo Deadlift 3 Doubles
DB Overhead Press 3 15 Jefferson Deadlift 2 Singles
Close Grip Bench Press 5 12 RDL 3 20
DB Bench Press 4 20 Glute Bridge 2 15
Barbell Front Raise 3 15 Calf Raises 5 8
Pec Fly Machine 4 30 Wide Grip Lat Pulldown 3 6
Dumbbell Triceps Kickbacks 2 6 Straight Arm Lat Pressdown 2 20
Standing DB OHP 5 10 Barbell Curl 3 8
Pushups 3 Max Hip Abductor/Adductor 2 40
Planks 4 1" Toes to Bar 3 15
Russian Twists 3 35 Mountain Climbers 3 15

Written by Jack Morrow, 2020 – Donate on Venmo @Jack-Morrow-4