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    8 Week Periodization Routine

    Uploaded by

    agskor
    This document outlines an 8 week periodization routine that focuses on squats, bench press, and deadlifts. It provides the lifter's starting 1RM for each lift and prescribes a progression of sets and reps over the 8 weeks culminating in testing their new 1RM on week 8. It also includes assistance exercises to be done after the main lifts each day focusing on posterior chain, shoulders, arms, and abs.

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    8 Week Periodization Routine

    Uploaded by

    agskor
    211 views2 pages
    This document outlines an 8 week periodization routine that focuses on squats, bench press, and deadlifts. It provides the lifter's starting 1RM for each lift and prescribes a progression of sets and reps over the 8 weeks culminating in testing their new 1RM on week 8. It also includes assistance exercises to be done after the main lifts each day focusing on posterior chain, shoulders, arms, and abs.

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    Stumptuous

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    This document outlines an 8 week periodization routine that focuses on squats, bench press, and deadlifts. It provides the lifter's starting 1RM for each lift and prescribes a progression of sets and reps over the 8 weeks culminating in testing their new 1RM on week 8. It also includes assistance exercises to be done after the main lifts each day focusing on posterior chain, shoulders, arms, and abs.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
    211 views2 pages

    8 Week Periodization Routine

    Uploaded by

    agskor
    This document outlines an 8 week periodization routine that focuses on squats, bench press, and deadlifts. It provides the lifter's starting 1RM for each lift and prescribes a progression of sets and reps over the 8 weeks culminating in testing their new 1RM on week 8. It also includes assistance exercises to be done after the main lifts each day focusing on posterior chain, shoulders, arms, and abs.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Download as xls, pdf, or txt
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    8 Week Periodization Routine

    Enter 1RM Smallest increment 5


    Squat 240
    Bench 110
    Deadlift 230
    Monday Squat Wednesday Bench Friday Deadlift
    Week 1 3x10 155 Week 1 3x10 70 Week 1 3x10 150
    Pause Squat 5x3 110 Speed bench 5x3 50 Clean Pull 5x3 100
    Week 2 3x8 170 Week 2 3x8 75 Week 2 3x8 160
    Pause Squat 5x3 120 Speed bench 5x3 55 Clean Pull 5x3 105
    Week 3 3x6 180 Week 3 3x6 85 Week 3 3x6 175
    Pause Squat 5x3 125 Speed Bench 5x3 60 Clean Pull 5x3 115
    Week 4 3x4 190 Week 4 3x4 90 Week 4 3x4 185
    Pause Squat 5x3 135 Speed bench 5x3 65 Clean Pull 5x3 130
    Week 5 3x3 205 Week 5 3x3 95 Week 5 3x3 195
    Pause Squat 5x3 145 Speed bench 5x3 65 Clean Pull 5x3 125
    Week 6 3x2 215 Week 6 3x2 100 Week 6 3x2 205
    Pause Squat 5x3 150 Speed bench 5x3 70 Clean Pull 5x3 135
    Week 7 3x1 230 Week 7 3x1 105 Week 7 3x1 220
    Pause Squat 5x3 160 Speed bench 5x3 75 Clean Pull 5x3 145
    Week 8 1RM 240 Week 8 1RM 110 Week 8 1RM 230
    Pause Squat 5x3 170 Speed bench 5x3 75 Clean Pull 5x3 150
    Assistant work for each day:
    Romanian DL or SLDL 3x6-8 Standing barbell shoulder Pull-ups (or lat pulldowns)
    Calf raises 3x8-10 press 3x6-8 3x6-8 or as many as you can
    Lower back of choice 3x8-10 Triceps choice 3x8-10 Row of choice 3x6-8
    Abs work 3x8-10 Biceps of choice 3x8-10
    * Clean pull is from floor to
    shrug on toes
    8 Week Periodization Routine
    3x6-8 or as many as you can

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