Workout-B

Brad Gillingham-8 Week Strength Training Program

Athlete Bench Maximum Squat Maximum Front Squat Hang Clean Deadlift John 105 150 100 70 180 Monday-Wednesday-Friday Training Schedule Monday Sets Repetitions Hang Clean Program Front Squat Program Deadlift Program Bent Rows 3 5 Lat Pulls 3 10 RDLs 3 6 Wednesday HeavyBench Arm Curls Triceps Front Raises Friday Heavy Squat Light Bench Shoulder Press Leg Ext/Curls Sit-Ups Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Sets 5x5 5x3 5x3 5x3 5x5 5x3 5x3 5x3 Program 3 3 3 Program Program 3 3 Varies 5 10 10 10 10

Bench Light Day

Week 1 2 3 4 5 6 7 8 Sets 3x8 3x8 3x8 3x8 3x8 3x8 3x8 3x8 Weight 68 68 68 68 74 74 74 74 % 65.00% 65.00% 65.00% 65.00% 70.00% 70.00% 70.00% 70.00%

Squat
Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Week 1 2 3 4 5 6 7 8 Sets 5x5 5x5 5x5 5x3 5x5 5x5 5x5 5x3 Sets 2x5 2x5 2x5 2x5 2x3 2x3 2x3 2x3 Single 1 1 1 1 1 1 1 1 Weight 105 113 98 120 113 120 105 128 Weight 70 75 65 80 75 80 70 85 Weight 97 100 102 105 100 102 105 108 % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00% % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00% % 92.5% 95.0% 97.5% 100.0% 95.0% 97.5% 100.0% 102.5%

Deadlift
Sets 2x5 2x5 2x5 2x5 2x5 2x5 2x5 2x5 Sets 3x3 3x3 3x3 3x3 3x3 3x3 3x3 3x3 Weight 84 87 89 92 87 89 92 95 Weight 126 135 117 144 135 144 126 153 Weight 49 53 46 56 53 56 49 60 % 80.0% 82.5% 85.0% 87.5% 82.5% 85.0% 87.5% 90.0% % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00% % 70.00% 75.00% 65.00% 80.00% 75.00% 80.00% 70.00% 85.00%

Front Squat

Hang Clean

Bench Heavy Day

Workout -A

Brad Gillingham Squat and Deadlift Program

Enter Projected Maximum Lift Squat Deadlift 780 881 *Maximum Squat with No Lifting Gear-Belt Only *Maximum Deadlift with Full Lifting Gear

Squat Training
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Weight 410 449 488 468 507 546 468 585 468 527 566 468 605 468 468 Sets 5x5 5x5 5x5 8x2 5x5 5x5 8x2 5x5 8x2 5x5 5x5 8x2 5x5 8x2 3x1 8x2 Percentage 52.50% 57.50% 62.50% 60.00% 65.00% 70.00% 60.00% 75.00% 60.00% 67.50% 72.50% 60.00% 77.50% 60.00% Full Gear 60.00% Percentage 65.00% 70.00% 75.00% 80.00% 70.00% 75.00% 80.00% 85.00% Gear None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt Full Gear None/No Belt Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt

Deadlift Training
Week Weight Sets 1 Rack 7 2 573 1x5 3 Rack 6 4 617 1x5 5 Rack 5 6 661 1x5 7 Rack 4 8 705 1x5 9 Rack 7 10 617 1x5 11 Rack 6 12 661 1x5 13 Rack 5 14 705 1x5 15 Rack 4 16 749 1x5 Rack 7-Just above knee Rack 6-Just below knee Rack 5-3 inches below knee Rack 4-5 inches below knee

Workout -A (Deadlift Variation)

Brad Gillingham Squat and Deadlift Program
Enter Projected Maximum Lifts Squat Deadlift 780 881 Maximum Squat with No Lifting Gear-Belt Only Maximum Deadlift with Full lifting Gear

Deadlift Training
Week Weight Sets 1 Rack 7 2 617 6x1 3 Rack 6 4 661 6x1 5 Rack 5 6 705 6x1 7 Rack 4 8 749 6x1 9 Rack 7 10 617 6x1 11 Rack 6 12 661 6x1 13 Rack 5 14 705 6x1 15 Rack 4 16 749 6x1 Rack 7-Just above knee Rack 6-Just below knee Rack 5-3 inches below knee Rack 4-5 inches below knee Percentage 70.00% 75.00% 80.00% 85.00% 70.00% 75.00% 80.00% 85.00% Gear Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt Belt None/No Belt

Workout -A (Squat Variation)

Brad Gillingham Squat and Deadlift Program
Enter Projected Maximum Lifts Squat Deadlift 780 881 Maximum Squat with No Lifting Gear-Belt Only Maximum Deadlift with Full lifting Gear

Squat Training
Week 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 Weight 390 468 429 468 468 468 507 468 546 468 585 468 605 468 468 Sets 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 5x5 8x2 3x1 8x2 Percentage 50.00% 60.00% 55.00% 60.00% 60.00% 60.00% 65.00% 60.00% 70.00% 60.00% 75.00% 60.00% 77.50% 60.00% Full Gear 60.00% Gear None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt None/No Belt Full Gear None/No Belt

Workout-A (Assistance Chart) Brad Gillingham Squat and Deadlift Program

Monday Workout-1 (Full Deadlift) Sets Repetitions Hang/Power Clean 3 3 to 5 Front Squat 1 to 2 3 to 5 Deadlift Program RDLS 2 6 Seat Rows/Lat Pulls 3 10 Reverse Hyper 2 10 to 20 Sit ups/Ab work Varies Workout-2 (Rack Deadlift) Sets Repetitions Hang/Power Clean 3 3 to 5 Box Squat Work up to double Rack Deadlift Chart Progress RDLS 2 6 Leg Press 1 to 2 10 Seat Rows/Lat Pulldowns 3 10 Reverse Hyper 2 10 to 20 Sit ups/Ab work Varies Wednesday Bench Workout Sets Repetitions Heavy Bench Program Supine Lying Rows 2 15 to 20 Triceps Work 3 10 Biceps Work 3 10 Front Dumbell Raise 3 6 Friday Workout-1 (5x5 Squat) Sets Repetitions 5x5 Heavy Squat Program Leg Extension 3 10 Leg Curl 3 10 Light Bench 3 8 Shoulder Press 2 5 Bent Rows 2 6 Other Varies Workout-2 (8x2 Squat) Sets Repetitions 8x2 Speed Squat Program Rack Partial Squat Varies Leg Extension 3 10 Leg Curl 3 10 Light Bench 3 8 Shoulder Press 2 5 Bent Rows 2 6 Other Varies