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  • Maxes and 12-week program

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    Xavierm030193
    369 Ansichten4 Seiten
    This document outlines a 12 week strength training program with weekly progression. It includes the lifter's current maxes in squat, bench, deadlift, and overhead press and planned increases each week. The program has 4 days per week focusing on one of the four lifts along with prescribed accessory exercises. The final week is designated as a peak week to reach new projected maxes.

    Originalbeschreibung:

    edCoanWorkout

    Originaltitel

    edCoanWorkout

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    This document outlines a 12 week strength training program with weekly progression. It includes the lifter's current maxes in squat, bench, deadlift, and overhead press and planned increases each week. The program has 4 days per week focusing on one of the four lifts along with prescribed accessory exercises. The final week is designated as a peak week to reach new projected maxes.

    Copyright:

    © All Rights Reserved
    Als XLSX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    369 Ansichten4 Seiten

    Maxes and 12-week program

    Hochgeladen von

    Xavierm030193
    This document outlines a 12 week strength training program with weekly progression. It includes the lifter's current maxes in squat, bench, deadlift, and overhead press and planned increases each week. The program has 4 days per week focusing on one of the four lifts along with prescribed accessory exercises. The final week is designated as a peak week to reach new projected maxes.

    Copyright:

    © All Rights Reserved
    Als XLSX, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 4

    Current Maxes

    Squat
    Bench
    Deadlift
    OHP

    Increase Maxes By:

    Jump Poundage

    20
    20
    20
    15

    15
    10
    20
    5

    425
    290
    560
    205

    Week
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    11
    peak

    Day 1 - Squat
    SetsxReps Weight
    2x10
    280
    2x10
    295
    2x8
    310
    2x8
    325
    2x5
    340
    2x5
    355
    2x5
    370
    2x3
    385
    2x3
    400
    2x2
    415
    2x2
    430
    2x1
    445

    Week
    1
    2
    3
    4
    5
    6
    7
    8
    9
    10
    11
    peak

    Day 2 - Bench
    SetsxReps Weight
    2x10
    200
    2x10
    210
    2x8
    220
    2x8
    230
    2x5
    240
    2x5
    250
    2x5
    260
    2x3
    270
    2x3
    280
    2x2
    290
    2x2
    300
    2x1
    310

    Week
    1
    2
    3
    4
    5
    6
    7
    8
    9

    Day 3 - Deadlift
    SetsxReps Weight
    1x8
    360
    2x5
    380
    2x5
    400
    2x5
    420
    2x5
    440
    2x5
    460
    2x3
    480
    2x3
    500
    2x3
    520

    New Maxes
    Squat
    Bench
    Deadlift
    OHP

    445
    310
    580
    220

    Accessory Work
    Exercise
    SetsxReps
    Front Squat
    2x8
    Stiff Deadlift
    2x8
    Leg Press (Pause)
    Hack Squat

    3x10
    3x10

    Pick 1

    Leg Curl
    Glute Ham Raise

    3x10
    3x10

    Pick 1

    Paused CGBP
    SetsxReps
    Weight
    2x10
    165
    2x10
    175
    2x8
    185
    2x8
    195
    2x5
    205
    2x5
    215
    2x5
    225
    2x3
    235
    2x3
    245
    2x2
    255
    2x2
    265
    2x1
    275
    Accessory Work
    Exercise
    SetsxReps
    Barbell Row
    3x10
    Chins
    2x8
    SLDL
    1x8-10
    Paused DB Row
    3x8
    Lat Pulldown
    3x8
    Hyperextensions
    3x8-10

    Paused Incline Bench


    SetsxReps
    2x10
    2x10
    2x8
    2x8
    2x5
    2x5
    2x5
    2x3
    2x3
    2x2
    2x2
    2x1

    10
    11
    peak

    2x2
    2x2
    2x1

    540
    560
    580

    Day 4 - Shoulders (Press)


    Week
    SetsxReps Weight
    1
    2x10
    165
    2
    2x10
    170
    3
    2x8
    175
    4
    2x8
    180
    5
    2x5
    185
    6
    2x5
    190
    7
    2x5
    195
    8
    2x3
    200
    9
    2x3
    205
    10
    2x2
    210
    11
    2x2
    215
    peak
    2x1
    220

    Accessory Work
    Exercise
    SetsxReps
    Speed Bench
    2x10
    Incline DB Press
    3x8
    Shoulder Raises
    3x10
    4 Bicep Exercises

    3x12

    Paused Incline Bench


    Weight
    140
    150
    160
    170
    180
    190
    200
    210
    220
    230
    240
    250

    Chest/Tricep Work
    Exercise
    SetsxReps
    Incline DB Bench
    3x10
    Fly Variation
    2x10
    Rope Pulldown
    3x8-12
    Skullcrushers
    3x8-12
    Dips
    3x8-12

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