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Bench 4 x week
Week 1 - Day 1
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
75%
72.5
1 x
40%
70.0
1 x
50%
87.5
4 x
60%
105.0
Squat
Benchpress
1 x
50%
50.0
1 x
60%
57.5
4 x
70%
67.5
Flyes
5 x
Abs
3 x 10 @
Week 1 - Day 2
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
75%
72.5
2 x
80%
77.5
2 x
75%
72.5
1 x
70%
67.5
1 x
60%
57.5
1 x
50%
50.0
Leg Extension
5 x 10 @
Benchpress pin press
6 x
Dips
5 x
Back Extension
4 x
Week 1 - Day 3
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
1 x
50%
87.5
1 x
60%
105.0
4 x
70%
122.5
Squat
50%
50.0
2 x
60%
57.5
5 x
65%
62.5
Flyes
5 x
Latissimus
5 x
Abs
5 x 10 @
Week 1 - Day 4
Incline Benchpress
4 x
Dumbbell Press
2 x
Dips
4 x
Triceps Pushdown
5 x 10 @
Goodmornigs (seated)
6 x
Week 2 - Day 1
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Leg Press
5 x
Benchpress
1 x
55%
52.5
1 x
65%
62.5
5 x
75%
72.5
Flyes
5 x
Latissimus
5 x 10 @
Abs
5 x 10 @
Week 2 - Day 2
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
75%
72.5
2 x
80%
77.5
1 x
85%
82.5
2 x
80%
77.5
2 x
75%
72.5
1 x
65%
62.5
1 x
55%
52.5
1 x
50%
87.5
1 x
60%
105.0
5 x
65%
115.0
Squat
Triceps Pushdown
5 x 10 @
Back Extension
4 x
Week 2 - Day 3
Bench Press
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Leg Extension
5 x
35%
35.0
4 x
45%
45.0
Latissimus
5 x
Dips
5 x
Abs
4 x 10 @
Week 2 - Day 4
Bench Press
1 x
50%
50.0
1 x
60%
57.5
4 x
65%
62.5
Barbell Curl
4 x
Back Extension
4 x
Week 3 - Day 1
Benchpress
1 x
50%
50.0
1 x
65%
62.5
2 x
75%
72.5
4 x
85%
82.5
Leg Extension
5 x 10 @
Benchpress
1 x
50%
50.0
1 x
60%
57.5
1 x
70%
67.5
4 x
80%
77.5
Week 3 - Day 2
Benchpress
1 x
50%
50.0
1 x
60%
57.5
1 x
70%
67.5
2 x
75%
72.5
2 x
80%
77.5
2 x
85%
82.5
2 x
80%
77.5
1 x
75%
72.5
1 x
70%
67.5
1 x
60%
57.5
1 x
50%
50.0
Lunges
5 x
Latissimus
5 x
Back Extension
4 x
Week 3 - Day 3
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
8 x
80%
77.5
Chest Muscles
5 x
Leg Press
5 x
Weighted Pushups
5 x
Abs
4 x
Week 3 - Day 4
Incline Bench Press
4 x
Dips
4 x
Latissimus
5 x
Week 4 - Day 1
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
1 x
50%
87.5
1 x
60%
105.0
4 x
70%
122.5
Squat
Benchpress
1 x
50%
50.0
1 x
60%
57.5
4 x
70%
67.5
Flyes
5 x 10 @
Latissimus
5 x 10 @
Back Extension
5 x
Week 4 - Day 2
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
75%
72.5
2 x
80%
77.5
2 x
85%
82.5
2 x
80%
77.5
1 x
75%
72.5
1 x
70%
67.5
1 x
60%
57.5
1 x 10 @
50%
50.0
Triceps
5 x
Abs
4 x 12 @
Week 4 - Day 3
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Leg Extension
5 x
Benchpress
1 x
50%
50.0
1 x
60%
57.5
4 x
70%
67.5
Latissimus
5 x
Seated Goodmorning
5 x
Week 4 - Day 4
Bench Press
1 x
50%
50.0
1 x
60%
57.5
5 x
65%
62.5
Dumbbel Flies
5 x 10 @
Dips
4 x
Triceps Pushdown
5 x
Abs
4 x
If you improved your 1-rep max, use your new maxes in the next training cycle
after the competition. Do not use the new maxes in this current training cycle.
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
3 x
75%
132.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
3 x
75%
72.5
Week 1 - Day 2
Squat
1 x
50%
87.5
2 x
60%
105.0
2 x
70%
122.5
1 x
80%
140.0
1 x
90%
157.5
3 x
@ 100%
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
1 x
80%
77.5
1 x
90%
87.5
3 x
@ 100%
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
1 x
80%
145.0
1 x
90%
162.5
3 x
@ 100%
Deadlift
Week 1 - Day 3
Squat
1 x
50%
87.5
2 x
60%
105.0
2 x
70%
122.5
4 x
75%
132.5
Benchpress
1 x
50%
50.0
2 x
60%
57.5
2 x
70%
67.5
4 x
75%
72.5
Flyes
5 x 10 @
Goodmornings
5 x
Abs
3 x 10 @
If you improved your 1-rep max, use your new maxes in the next training cycle
after the competition. Do not use the new maxes in this current training cycle.
Week 2 - Day 1
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
4 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Flyes
5 x 10 @
Squat
1 x
55%
97.5
2 x
65%
115.0
4 x
75%
132.5
Week 2 - Day 2
Deadlift Standing on Boxes
1 x
50%
90.0
2 x
60%
107.5
2 x
65%
117.5
1 x
70%
125.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
80%
77.5
3 x
85%
82.5
Flyes
5 x 10 @
Deadlift
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
5 x
80%
145.0
Abs
3 x 10 @
Week 2 - Day 3
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
6 x
80%
140.0
Squat
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Flyes
5 x 10 @
Goodmornings
5 x
Week 3 - Day 1
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Benchpress
1 x
55%
52.5
1 x
65%
62.5
2 x
70%
67.5
3 x
80%
77.5
3 x
85%
82.5
abs
3 x 10 @
Week 3 - Day 2
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
1 x
50%
90.0
2 x
60%
107.5
2 x
70%
125.0
5 x
75%
135.0
Deadlift
Goodmornings
5 x
Week 3 - Day 3
Squat
1 x
50%
87.5
2 x
60%
105.0
2 x
70%
122.5
3 x
75%
132.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
4 x
75%
72.5
Goodmornings (seated)
5 x
Week 4 - Day 1
Benchpress
1 x
50%
50.0
2 x
60%
57.5
2 x
70%
67.5
4 x
75%
72.5
1 x
50%
90.0
2 x
60%
107.5
4 x
70%
125.0
Deadlift
Abs
2 x
Week 4 - Day 2
Squat
1 x
50%
87.5
2 x
60%
105.0
3 x
70%
122.5
Benchpress
1 x
50%
50.0
2 x
60%
57.5
3 x
70%
67.5
Week 4 - Day 3
Competition day
@ 50%
50.0
2 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 75%
72.5
1 x
@ 50%
87.5
2 x
@ 60%
105.0
5 x
@ 70%
122.5
Squat
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
4 x
@ 70%
67.5
Week 1 - Day 2
Deadlift to Knees
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 75%
135.0
Incline Benchpress
4 x
Dips
5 x
@ 55%
100.0
1 x
@ 65%
117.5
2 x
@ 75%
135.0
4 x
@ 85%
152.5
Lunges
5 x
Abs
3 x 10 @
Week 1 - Day 3
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
1 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 60%
57.5
1 x
@ 50%
50.0
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 75%
132.5
Goodmornings
5 x
Week 2 - Day 1
Squat
1 x
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
@ 45%
80.0
2 x
@ 55%
97.5
4 x
@ 60%
105.0
Goodmornings (standing)
5 x
Week 2 - Day 2
Deadlift Up To Knees
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 75%
135.0
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
4 x
@ 65%
62.5
@ 55%
100.0
1 x
@ 65%
117.5
2 x
@ 75%
135.0
4 x
@ 80%
145.0
Lunges
5 x
Week 2 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
1 x
@ 75%
72.5
1 x
@ 65%
62.5
1 x
@ 55%
52.5
@ 50%
87.5
2 x
@ 60%
105.0
4 x
@ 70%
122.5
Goodmornings (seated)
5 x
Week 3 - Day 1
Squat
1 x
@ 55%
97.5
1 x
@ 65%
115.0
2 x
@ 75%
132.5
4 x
@ 85%
150.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
@ 50%
87.5
1 x
@ 60%
105.0
1 x
@ 70%
122.5
4 x
@ 80%
140.0
Goodmornings (standing)
5 x
Week 3 - Day 2
Deadlift off box
2 x
@ 50%
90.0
2 x
@ 60%
107.5
4 x
@ 65%
117.5
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
3 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
@ 60%
107.5
2 x
@ 70%
125.0
2 x
@ 80%
145.0
3 x
@ 90%
162.5
Lunges
5 x
Week 3 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
6 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
7 x
@ 80%
77.5
Goodmornings (standing)
5 x
Week 4 - Day 1
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 55%
52.5
1 x
@ 65%
62.5
5 x
@ 75%
72.5
Front Squats
2 x
@ 40%
2 x
@ 50%
87.5
3 x
@ 60%
105.0
Goodmornings (standing)
5 x
70.0
Week 4 - Day 2
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
3 x
@ 85%
82.5
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
2 x
@ 80%
145.0
3 x
@ 85%
152.5
3 x
@ 80%
145.0
Deadlift
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
4 x
@ 70%
67.5
Week 4 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
6 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
1 x
@ 70%
67.5
1 x
@ 60%
57.5
1 x
@ 50%
50.0
Goodmornings (seated)
5 x
Abs
3 x 10 @
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
4 x
@ 85%
82.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
Squat
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
4 x
@ 70%
67.5
@ 50%
87.5
2 x
@ 60%
105.0
4 x
@ 65%
115.0
Goodmornings (standing)
5 x
Week 1 - Day 2
Deadlift to Knees
1 x
@ 50%
###
2 x
@ 60%
###
4 x
@ 70%
###
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
2 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x 10 @ 55%
52.5
1 x 12 @ 50%
50.0
@ 60%
###
1 x
@ 70%
###
2 x
@ 80%
###
4 x
@ 90%
###
Squat Scissors
5 x
Abs
3 x 10 @
Week 1 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
3 x
@ 85%
150.0
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
1 x
@ 55%
97.5
2 x
@ 65%
115.0
4 x
@ 75%
132.5
Dips
5 x
Squat
French Press
5 x 10 @
Goodmornings (seated)
5 x
Week 2 - Day 1
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
3 x
@ 90%
87.5
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 55%
52.5
1 x
@ 65%
62.5
5 x
@ 75%
72.5
Flyes
5 x 10 @
Leg Press
5 x
Goodmornings (standing)
5 x
Week 2 - Day 2
Deadlift Standing on Boxes
1 x
@ 50%
###
2 x
@ 60%
###
4 x
@ 65%
###
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
1 x
@ 75%
72.5
1 x
@ 65%
62.5
1 x
@ 55%
52.5
Flyes
5 x 10 @
Deadlift
1 x
@ 50%
###
2 x
@ 65%
###
2 x
@ 75%
###
4 x
@ 85%
###
Squat Scissors
5 x
Abs
4 x 10 @
Week 2 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
4 x
@ 85%
150.0
Incline Press
4 x
Dips
5 x
Squat
5 x 10 @
Roman Chair Situp
4 x 10 @
Week 3 - Day 1
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
1 x
@ 70%
122.5
Squat
Benchpress
1 x
@ 55%
52.5
1 x
@ 65%
62.5
5 x
@ 75%
72.5
Week 3 - Day 2
Deadlift up to Knees
1 x
@ 50%
###
1 x
@ 60%
###
2 x
@ 70%
###
4 x
@ 80%
###
Benchpress
1 x
@ 50%
50.0
1 x
@ 55%
52.5
1 x
@ 60%
57.5
1 x
@ 65%
62.5
1 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
1 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x 10 @ 55%
52.5
1 x 12 @ 50%
50.0
@ 60%
###
2 x
@ 70%
###
2 x
@ 80%
###
3 x
@ 90%
###
Leg Press
5 x
Abs
3 x 10 @
Week 3 - Day 3
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
3 x
@ 85%
150.0
3 x
@ 80%
140.0
Squat
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
5 x
@ 70%
67.5
Week 4 - Day 1
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
2 x
@ 85%
150.0
3 x
@ 90%
157.5
2 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
4 x
@ 85%
82.5
Lunges
5 x
Week 4 - Day 2
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
3 x
@ 90%
87.5
2 x
@ 80%
77.5
1 x
@ 50%
###
1 x
@ 60%
###
2 x
@ 70%
###
2 x
@ 80%
###
2 x
@ 90%
###
Deadlift
Abs
3 x 10 @
Week 4 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 55%
52.5
1 x
@ 65%
62.5
4 x
@ 75%
72.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
4 x
@ 70%
122.5
Squat
Goodmornings (seated)
5 x
Program 30 - beginners 2
Week 1 - Day 1
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Squat
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
5 x
@ 70%
67.5
@ 55%
97.5
1 x
@ 65%
115.0
5 x
@ 75%
132.5
Goodmornings (standing)
5 x
Week 1 - Day 2
Deadlift
1 x
@ 50%
90.0
2 x
@ 60%
107.5
2 x
@ 70%
125.0
5 x
@ 80%
145.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
2 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x 10 @ 55%
52.5
1 x 12 @ 50%
50.0
@ 60%
107.5
2 x
@ 70%
125.0
3 x
@ 80%
145.0
4 x
@ 90%
162.5
Lunges
5 x
Abs
3 x 10 @
Week 1 - Day 3
Squat
1 x
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
1 x
@ 50%
87.5
2 x
@ 60%
105.0
4 x
@ 70%
122.5
Dips
5 x
Squat
French Press
5 x 10 @
Goodmornings (seated)
5 x
Week 2 - Day 1
Squat
1 x
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
3 x
@ 90%
157.5
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
4 x
@ 80%
140.0
Goodmornings (standing)
5 x
Week 2 - Day 2
Deadlift Up To Knees
1 x
@ 50%
90.0
2 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 75%
135.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 75%
72.5
2 x
@ 70%
67.5
1 x
@ 60%
57.5
1 x
@ 50%
50.0
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
5 x
@ 80%
145.0
Lunges
5 x
Week 2 - Day 3
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
1 x
@ 50%
87.5
2 x
@ 60%
105.0
5 x
@ 70%
122.5
Squat
Benchpress
1 x
@ 55%
52.5
1 x
@ 65%
62.5
5 x
@ 75%
72.5
Dips
5 x
Leg press
5 x
Goodmornings (seated)
5 x
Week 3 - Day 1
Squat
1 x
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
4 x
@ 65%
115.0
Squat
Benchpress
1 x
@ 55%
52.5
2 x
@ 65%
62.5
4 x
@ 75%
72.5
Week 3 - Day 2
Deadlift
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
3 x
@ 80%
145.0
3 x
@ 85%
152.5
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
2 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x 11 @ 55%
55.0
1 x 13 @ 50%
50.0
@ 65%
117.5
2 x
@ 75%
135.0
4 x
@ 85%
152.5
Lunges
5 x
Abs
3 x 10 @
Week 3 - Day 3
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
3 x
@ 85%
150.0
3 x
@ 80%
140.0
Squat
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
5 x
@ 70%
67.5
Week 4 - Day 1
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
2 x
@ 80%
140.0
2 x
@ 85%
150.0
2 x
@ 90%
157.5
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
2 x
@ 85%
82.5
2 x
@ 80%
77.5
1 x
@ 55%
97.5
1 x
@ 65%
115.0
5 x
@ 75%
132.5
Squat
Goodmornings (standing)
5 x
Week 4 - Day 2
Deadlift Up To Knees
1 x
@ 50%
90.0
2 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 75%
135.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
1 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x
@ 55%
52.5
1 x
@ 50%
50.0
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
6 x
@ 80%
145.0
Deadlift
Abs
3 x 10 @
Week 4 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
7 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
Goodmornings (seated)
5 x
@ 50%
50.0
2 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 75%
72.5
1 x
@ 50%
87.5
2 x
@ 60%
105.0
5 x
@ 70%
122.5
Squat
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
4 x
@ 65%
62.5
Week 1 - Day 2
Deadlift
1 x
@ 50%
90.0
2 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 75%
135.0
Incline Benchpress
6 x
Dips
5 x
@ 50%
90.0
2 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 80%
145.0
Lunges
5 x
Abs
3 x 10 @
Week 1 - Day 3
Benchpress
1 x
@ 50%
50.0
1 x
@ 55%
52.5
1 x
@ 60%
57.5
1 x
@ 65%
62.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x
@ 55%
52.5
1 x 10 @ 50%
50.0
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 75%
132.5
French Press
5 x 10 @
Goodmornings (seated)
5 x
Week 2 - Day 1
Squat
1 x
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
6 x
@ 80%
77.5
@ 55%
97.5
1 x
@ 65%
115.0
4 x
@ 75%
132.5
Goodmornings (standing)
5 x
Week 2 - Day 2
Deadlift Up To Knees
1 x
@ 50%
90.0
2 x
@ 60%
107.5
4 x
@ 70%
125.0
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
5 x
@ 70%
67.5
Flyes
5 x 10 @
Deadlift
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
5 x
@ 75%
135.0
Lunges
5 x
Week 2 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
6 x
@ 75%
132.5
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
1 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 60%
57.5
1 x
@ 50%
50.0
@ 55%
97.5
1 x
@ 65%
115.0
4 x
@ 75%
132.5
Goodmornings (seated)
5 x
Week 3 - Day 1
Squat
1 x
@ 50%
87.5
2 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
@ 50%
87.5
1 x
@ 60%
105.0
5 x
@ 70%
122.5
Goodmornings (standing)
5 x
Week 3 - Day 2
Deadlift Up To Knees
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 75%
135.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 75%
72.5
2 x
@ 80%
77.5
2 x
@ 75%
72.5
1 x
@ 70%
67.5
1 x
@ 65%
62.5
1 x
@ 60%
57.5
1 x
@ 55%
52.5
1 x
@ 50%
50.0
@ 60%
107.5
2 x
@ 70%
125.0
4 x
@ 80%
145.0
Lunges
5 x
Abs
3 x 10 @
Week 3 - Day 3
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 75%
132.5
Squat
Benchpress
1 x
@ 50%
50.0
2 x
@ 60%
57.5
4 x
@ 65%
62.5
Week 4 - Day 1
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
5 x
@ 80%
140.0
3 x
@ 85%
150.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
5 x
@ 80%
77.5
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
4 x
@ 80%
140.0
Squat
Goodmornings (standing)
5 x
Week 4 - Day 2
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
2 x
@ 70%
67.5
2 x
@ 80%
77.5
3 x
@ 85%
82.5
1 x
@ 50%
90.0
1 x
@ 60%
107.5
2 x
@ 70%
125.0
2 x
@ 80%
145.0
3 x
@ 85%
152.5
Deadlift
Benchpress
1 x
@ 55%
52.5
1 x
@ 65%
62.5
4 x
@ 75%
72.5
Week 4 - Day 3
Squat
1 x
@ 50%
87.5
1 x
@ 60%
105.0
2 x
@ 70%
122.5
6 x
@ 80%
140.0
Benchpress
1 x
@ 50%
50.0
1 x
@ 60%
57.5
5 x
@ 70%
67.5
Goodmornings (seated)
5 x
Abs
3 x 10 @
50%
87.5
2 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
6 x
80%
77.5
Flyes
5 x 10 @
Squat
1 x
50%
87.5
1 x
60%
105.0
5 x
70%
122.5
Abs
3 x 10 @
Week 1 - Day 2
Deadlift
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
5 x
80%
145.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
75%
72.5
2 x
80%
77.5
2 x
75%
72.5
1 x
70%
67.5
1 x
65%
62.5
1 x
60%
57.5
1 x 10 @
50%
50.0
Flyes
5 x 10 @
Deadlift up to knees
1 x
50%
90.0
1 x
60%
107.5
5 x
70%
125.0
Goodmornings (standing)
5 x
Week 1 - Day 3
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Squat
Benchpress
1 x
55%
52.5
1 x
65%
62.5
5 x
75%
72.5
Flyes
5 x 10 @
Abs
3 x 10 @
Week 1 - Day 4
Deadlift standing on boxes
2 x
50%
90.0
4 x
60%
107.5
Incline Benchpress
4 x
Dips (weighted)
5 x
60%
107.5
2 x
70%
125.0
2 x
80%
145.0
4 x
90%
162.5
Goodmornigs (seated)
5 x
Week 2 - Day 1
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
3 x
80%
77.5
3 x
85%
82.5
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Squat
Benchpress
1 x
55%
52.5
2 x
65%
62.5
4 x
75%
72.5
Flyes
5 x 10 @
Abs
3 x 10 @
Week 2 - Day 2
Deadlift standing on boxes
1 x
50%
90.0
2 x
60%
107.5
4 x
65%
117.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
3 x
80%
77.5
2 x
75%
72.5
1 x
70%
67.5
1 x
60%
57.5
1 x
50%
50.0
Flyes
5 x 10 @
Deadlift up to knees
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
5 x
80%
145.0
Goodmornings (standing)
5 x
Week 2 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Benchpress
1 x
55%
52.5
1 x
65%
62.5
5 x
75%
72.5
Flyes
5 x 10 @
Squat
1 x
50%
87.5
1 x
60%
105.0
4 x
70%
122.5
Abs
3 x 10 @
Week 2 - Day 4
Press behind the neck
5 x
Incline Benchpress
6 x
Dips
5 x
Deadlift up to knees
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
5 x
75%
135.0
Goodmornings (seated)
5 x
Week 3 - Day 1
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
6 x
80%
77.5
Flyes
5 x 10 @
Squat
1 x
50%
87.5
1 x
60%
105.0
5 x
70%
122.5
Abs
3 x 10 @
Week 3 - Day 2
Deadlift
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
5 x
80%
145.0
Benchpress
1 x
50%
50.0
1 x
55%
52.5
1 x
60%
57.5
1 x
65%
62.5
1 x
70%
67.5
2 x
75%
72.5
2 x
80%
77.5
2 x
85%
82.5
2 x
80%
77.5
2 x
75%
72.5
1 x
70%
67.5
1 x
65%
62.5
1 x
60%
57.5
1 x 10 @
55%
52.5
1 x 12 @
50%
50.0
Chest Muscles
5 x 10 @
Deadlift up to knees
1 x
50%
90.0
1 x
60%
107.5
5 x
70%
125.0
Goodmornings (seated)
5 x
Week 3 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
3 x
80%
140.0
3 x
85%
150.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
6 x
80%
77.5
Chest Muscles
5 x 10 @
Squat
1 x
50%
87.5
1 x
60%
105.0
4 x
65%
115.0
Dips
6 x
Abs
3 x 10 @
Week 3 - Day 4
Deadlift standing on boxes
1 x
50%
90.0
2 x
60%
107.5
4 x
65%
117.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
5 x
65%
62.5
Triceps
5 x 10 @
Deadlift off boxes
1 x
50%
90.0
2 x
70%
125.0
2 x
80%
145.0
4 x
85%
152.5
Goodmornings (standing)
5 x
Week 4 - Day 1
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
7 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
80%
77.5
3 x
85%
82.5
2 x
80%
77.5
Dips
5 x
Chest muscles
5 x 10 @
Abs
3 x 10 @
Week 4 - Day 2
Deadlift standing on boxes
1 x
50%
90.0
2 x
60%
107.5
4 x
70%
125.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
75%
72.5
Chest muscles
5 x 10 @
Deadlift
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
3 x
80%
145.0
3 x
85%
152.5
Goodmornings (standing)
5 x
Week 4 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
3 x
80%
140.0
3 x
85%
150.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
6 x
80%
77.5
Dips
5 x
Chest Muscles
5 x 10 @
Squat
1 x
55%
97.5
1 x
65%
115.0
5 x
75%
132.5
Abs
5 x 10 @
Week 4 - Day 4
Deadlift up to knees
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
4 x
80%
145.0
Push ups
5 x
Incline Benchpress
6 x
60%
107.5
1 x
70%
125.0
2 x
80%
145.0
4 x
90%
162.5
Goodmornings (seated)
5 x
Competition Period
Week 1 - Day 1
Squat
1 x
50%
87.5
2 x
60%
105.0
2 x
70%
122.5
3 x
75%
132.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
3 x
75%
72.5
Chest Muscles
4 x
Abs
3 x 10 @
Week 1 - Day 2
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
2 x
80%
140.0
1 x
90%
157.5
3 x
@ 100%
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
80%
77.5
1 x
90%
87.5
3 x
@ 100%
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
1 x
80%
145.0
1 x
90%
162.5
3 x
@ 100%
Deadlift
Week 1 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
6 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
6 x
80%
77.5
Flyes
5 x 10 @
Squat
1 x
55%
97.5
1 x
65%
115.0
4 x
75%
132.5
Week 1 - Day 4
Deadlift up to Knees
1 x
50%
90.0
1 x
60%
107.5
4 x
70%
125.0
Incline Benchpress
6 x
Dips (weighted)
5 x
55%
100.0
1 x
65%
117.5
2 x
75%
135.0
4 x
85%
152.5
Abs
5 x 10 @
If you improved your 1-rep max, use your new maxes in the next training cycle
after the competition. Do not use the new maxes in this current training cycle.
Week 2 - Day 1
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
3 x
80%
140.0
3 x
85%
150.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
80%
77.5
2 x
90%
87.5
2 x
80%
77.5
Chest muscles
5 x 10 @
Squat
1 x
50%
87.5
1 x
60%
105.0
4 x
70%
122.5
Abs
3 x 10 @
Week 2 - Day 2
Deadlift
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
3 x
80%
145.0
3 x
85%
152.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Chest Muscles
5 x 10 @
Deadlift up to knees
1 x
55%
100.0
1 x
65%
117.5
4 x
75%
135.0
Goodmornings (standing)
5 x
Week 2 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
5 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
2 x
3 x
3
2
1
@
@
@
70%
80%
85%
67.5
77.5
82.5
Chest Muscles
5 x 10 @
Squat
1 x
55%
97.5
1 x
65%
115.0
4 x
75%
132.5
Abs
3 x 10 @
Week 2 - Day 4
Benchpress
1 x
55%
52.5
2 x
65%
62.5
5 x
75%
72.5
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
6 x
80%
145.0
Dips
5 x
Deadlift
Goodmornings (seated)
5 x
Week 3 - Day 1
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
2 x
80%
77.5
2 x
85%
82.5
1 x
50%
87.5
1 x
60%
105.0
Squat
2 x
70%
122.5
5 x
80%
140.0
Benchpress
1 x
55%
52.5
1 x
65%
62.5
4 x
75%
72.5
Flyes
4 x
Good Mornings
4 x
Week 3 - Day 2
Benchpress
1 x
50%
50.0
2 x
60%
57.5
2 x
70%
67.5
6 x
80%
77.5
Chest Muscles
4 x
1 x
50%
90.0
1 x
60%
107.5
2 x
70%
125.0
5 x
80%
145.0
Deadlift
Abs
3 x
Week 3 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
2 x
80%
140.0
2 x
85%
150.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
1 x
55%
97.5
1 x
65%
115.0
4 x
75%
132.5
Flyes
4 x
Squat
Good Mornings
4 x
Week 3 - Day 4
Incline Benchpress
5 x
Dips
5 x
Triceps
5 x 10 @
Deadlift
1 x
50%
90.0
2 x
60%
107.5
2 x
70%
125.0
4 x
75%
135.0
Abs
4 x
Week 4 - Day 1
Squat
1 x
50%
87.5
2 x
60%
105.0
2 x
70%
122.5
4 x
80%
140.0
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
5 x
80%
77.5
Flyes
4 x
Good Mornings
4 x
Week 4 - Day 2
Benchpress
1 x
50%
50.0
2 x
60%
57.5
2 x
70%
67.5
4 x
80%
77.5
Chest muscles
3 x
1 x
50%
90.0
2 x
60%
107.5
2 x
70%
125.0
Deadlift
4 x
75%
135.0
Abs
3 x
Week 4 - Day 3
Squat
1 x
50%
87.5
1 x
60%
105.0
2 x
70%
122.5
3 x
75%
132.5
Benchpress
1 x
50%
50.0
1 x
60%
57.5
2 x
70%
67.5
4 x
80%
77.5
Flyes
3 x
Week 4 - Day 4
Rest!
Week 5 - Day 1
Deadlift
1 x
50%
90.0
2 x
60%
107.5
3 x
70%
125.0
50%
50.0
Benchpress
1 x
2 x
60%
57.5
2 x
70%
67.5
2 x
75%
72.5
Abs
2 x
Week 5 - Day 2
Squat
1 x
50%
87.5
2 x
60%
105.0
3 x
70%
122.5
Benchpress
1 x
50%
50.0
2 x
60%
57.5
3 x
70%
67.5
Week 5 - Day 3
Competition!
Max
Benchpress
97.50
Squat
175.00
Deadlift
180.00
Program by:
Updates:
November 7, 2008
77%
75.0
volume than 37
1 -minor adjustments)
Round to nearest
2.5 unit(s)