Rogue Move - 1000LB Program (eBook)
Rogue Move - 1000LB Program (eBook)
Product Description
The Rogue Move 1000LB Program is a 12-week strength training plan designed in partnership with multi-world record holder and powerlifting legend Laura Phelps-Stackhouse to introduce you to the Conjugate methodology and prepare you for the 1000LB Club Challenge. This challenge tests your max strength across three lifts—bench press, back squat, and deadlift—performed within a one-hour time limit. Whether you're aiming for a specific weight tier or looking to hit your personal best, this program is built to guide you through a progressive approach to strength training.
PROGRAM STRUCTURE
Each week of the 1000LB Program consists of six focused training days, including:
- Max Effort Lower Body Day
- Max Effort Upper Body Day
- Dynamic Effort Lower Body Day
- Dynamic Effort Upper Body Day
- Two Recovery Days with Accessory Work
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Rogue Move - 1000LB Program (eBook)
EXCLUSIVE PROGRAMMING DESIGNED TO INCREASE YOUR POWERLIFTING TOTAL
The Rogue Move 1000LB Program is a 12-week strength training plan designed in partnership with multi-world record holder and powerlifting legend Laura Phelps-Stackhouse to introduce you to the Conjugate methodology and prepare you for the 1000LB Club Challenge. This challenge tests your max strength across three lifts—bench press, back squat, and deadlift—performed within a one-hour time limit. Whether you're aiming for a specific weight tier or looking to hit your personal best, this program is built to guide you through a progressive approach to strength training.
PROGRAM STRUCTURE
Each week of the 1000LB Program consists of six focused training days, including:
- Max Effort Lower Body Day
- Max Effort Upper Body Day
- Dynamic Effort Lower Body Day
- Dynamic Effort Upper Body Day
- Two Recovery Days with Accessory Work
Training days vary between max effort sessions to push your maximal strength, and dynamic effort days to improve speed and explosiveness. Recovery days with accessory work ensure proper recovery while continuing to build strength. For those unable to commit to six days a week, the program is flexible and can be extended over 24 weeks. Alternative equipment options are included in the program as well so you are not limited based on what you currently have in your gym.
JOIN THE CLUB
At the end of the program, the goal is simple: hit a combined total of 1000LBS across your 1 rep max bench press, back squat, and deadlift, and get you into the 1000LB Club. This program provides the roadmap to maximize your lifts, helping you prepare mentally and physically for the challenge.
Recommended Equipment:
FAQ
Sample Day
WEEK 3
Max Effort Lower
Back Squat with Conventional Bar:
8 sets to build to 1 RM
- 3 sets at 90% or more of 1 RM
- 2:30 to 5 min rest between sets
Accessories:
4 x 8 Bulgarian Split Squat with SSB
5 x 10 Glute Bridges
4 x 8 Belt Squats
Abs:
5 rounds
20 banded crunches
15 GHDSU
10 flutter kicks each leg
- Add ankle weight as needed
Finisher:
3 x 30 - 40 Reverse Hypers
- Light for big sets
Gear Specs
Specifications:
- Rogue Move programming eBook - 28 pages (Digital Only)
- Strength training program designed to increase your big three lifts: Squat, Bench Press, and Deadlift, to prepare you for the 1000LB Challenge
- Period: 12 Weeks
- 6 Training days per week
PLEASE NOTE: The 1000LB Program is a digital file and NOT a physical book. The digital file will be accessible in your Rogue account used for purchase and cannot be transferred.
Returns and refunds are not available for non-physical items.
ABOUT LAURA:
Laura Phelps-Stackhouse is one of the most accomplished powerlifters in history, holding 8 All-Time World Records across multiple weight classes, including the strongest squat and bench press by bodyweight ever recorded. After starting her athletic journey in gymnastics and track, Laura transitioned to powerlifting, where she quickly rose to the top, training under Louie Simmons at Westside Barbell.
Her Queen Bee Power program offers proven Conjugate Method programming for powerlifters, CrossFit athletes, and more. Drawing from her years of competition and coaching experience, Laura has helped countless athletes achieve elite totals, world records, and personal milestones.
