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    Week 1 2

    Uploaded by

    Austin Bridges
    This document outlines a 5-day training program focused on the squat, bench press, and deadlift exercises. On days 1-3 it prescribes sets and reps at progressively heavier weights for the main lifts along with accessory exercises. Days 4-5 continue the progression with variations on the main lifts and additional accessory work, all at prescribed set/rep schemes and intensities.

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    Download as XLSX, PDF, TXT or read online from Scribd

    Week 1 2

    Uploaded by

    Austin Bridges
    8 views4 pages
    This document outlines a 5-day training program focused on the squat, bench press, and deadlift exercises. On days 1-3 it prescribes sets and reps at progressively heavier weights for the main lifts along with accessory exercises. Days 4-5 continue the progression with variations on the main lifts and additional accessory work, all at prescribed set/rep schemes and intensities.

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    This document outlines a 5-day training program focused on the squat, bench press, and deadlift exercises. On days 1-3 it prescribes sets and reps at progressively heavier weights for the main lifts along with accessory exercises. Days 4-5 continue the progression with variations on the main lifts and additional accessory work, all at prescribed set/rep schemes and intensities.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    8 views4 pages

    Week 1 2

    Uploaded by

    Austin Bridges
    This document outlines a 5-day training program focused on the squat, bench press, and deadlift exercises. On days 1-3 it prescribes sets and reps at progressively heavier weights for the main lifts along with accessory exercises. Days 4-5 continue the progression with variations on the main lifts and additional accessory work, all at prescribed set/rep schemes and intensities.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 4

    1

    SQUAT
    BENCH
    DEADLIFT
    WEIGHT LBS

    WEEK 1
    Movement Sets Reps %1RM RPE LOAD
    SQ Squat 1 5 50.0% - 0
    SQ 1 4 60.0% - 0
    SQ 1 3 70.0% - 0
    SQ 4 3 75.0% - 0
    BN Bench Press 1 5 50.0% - 0
    DAY 1

    BN 1 4 60.0% - 0
    BN 1 3 70.0% - 0
    BN 4 3 75.0% - 0
    ACC Pecs 5 8 - - ?
    ACC Front Delts 5 6 - - ?
    ACC Tricepts (Standing) 5 6 - - ?
    ACC Hyperextension 5 8 - - ?

    Movement Sets Reps %1RM RPE LOAD


    ACC Hyperextension 3 10 - - NW
    ACC Incline DB Press 5 4 - - ?
    DAY 2

    ACC DB Flat Bench 5 6 - - ?


    ACC Lats 5 8 - - ?
    ACC Abs 4 10 - - ?
    Stretching (15-20 minutes) - - - -

    Movement Sets Reps %1RM RPE LOAD


    BN 2 Sec Paused Bench Press 1 3 50.0% - 0
    BN 1 3 60.0% - 0
    BN 5 3 70.0% - 0
    DAY 3

    DL Deadlift 1 3 50.0% - 0
    DL 1 3 60.0% - 0
    DL 3 3 70.0% - 0
    Medial Delts 5 6 - -
    Triceps Pushdowns 5 8 - -
    Seated Goodmorning 5 5 - -

    Movement Sets Reps %1RM RPE LOAD


    ACC Hyperextensions 3 10 - - NW
    SQ Squat 1 5 50.0% - 0
    AY 4
    SQ 1 4 60.0% - 0
    SQ 4 4 70.0% - 0
    BN
    DAY 4 Board Press 1 3 55.0% - 0
    BN 1 3 65.0% - 0
    BN 1 3 75.0% - 0
    BN 3 3 80.0% - 0
    ACC Pecks 5 6 - - ?
    ACC Biceps 5 7 - - ?
    ACC Abs 3 5 - - ?

    Movement Sets Reps %1RM RPE LOAD


    DL Block Pull (10-15 cm below knee) 1 3 55.0% - 0
    DL 1 3 65.0% - 0
    DL 1 3 75.0% - 0
    DL 4 2 75.0% - 0
    DAY 5

    BN Decline Bench Press 1 5 50.0% - 0


    BN 1 5 60.0% - 0
    BN 4 4 65.0% - 0
    ACC Triceps (Lying) 5 8 - - ?
    ACC Front Delts 5 6 - - ?
    ACC Hyperextension 5 8 - - ?
    Stretching (15-20 minutes) - - - -
    Notes

    Notes

    Notes

    Notes
    Notes

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