Beruflich Dokumente
Kultur Dokumente
Volume Phase
Day Exercise Reps Wk 1 Wk 2 Wk 3
Monday Squat 5 230 260 290
5 230 260 290
5 230 260 290
5 230 260 290
5 230 260 290
Weighted Dips 5 10 15 15
5 25 25 30
5 35 40 45
Weighed Pull-ups 5 10 15 15
5 25 25 30
5 35 40 45
Turkish Get-ups 5 10 15 15
5 25 25 30
5 35 40 45
New 1RM 3RM 3x3RM
370 350 335
265 250 240
240 225 215
430 405 385
220 210 200
x x x
x x x
x x x
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
260
260
260
260
260
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
StrongLifts 5x5 Advanced - Overhead Press Version Rounded to: 5
9 Week Strength Training Program for Intermediates
This version emphasis the Overhead Press
Volume Phase
Day Exercise Reps Wk 1 Wk 2 Wk 3
Monday Squat 5 230 260 290
5 230 260 290
5 230 260 290
5 230 260 290
5 230 260 290
Weighted Dips 5 10 15 15
5 25 25 30
5 35 40 45
Weighed Pull-ups 5 10 15 15
5 25 25 30
5 35 40 45
Turkish Get-ups 5 10 15 15
5 25 25 30
5 35 40 45
New 1RM 3RM 3x3RM
370 350 335
220 210 200
240 225 215
430 405 385
265 250 240
x x x
x x x
x x x
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
260
260
260
260
260
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
StrongLifts 5x5 Advanced - Barbell Row Version Rounded to: 5
9 Week Strength Training Program for Intermediates
This version has Barbell Rows instead of Power Cleans. Do this version if your gym doesn't allow Power Cleans.
Volume Phase
Day Exercise Reps Wk 1 Wk 2 Wk 3
Monday Squat 5 170 190 210
5 170 190 210
5 170 190 210
5 170 190 210
5 170 190 210
Weighted Dips 5 10 15 15
5 25 25 30
5 35 40 45
Overhead Press 5 70 80 90
5 70 80 90
5 70 80 90
5 70 80 90
5 70 80 90
Weighed Pull-ups 5 10 15 15
5 25 25 30
5 35 40 45
Turkish Get-ups 5 10 15 15
5 25 25 30
5 35 40 45
low Power Cleans.
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
185
185
185
185
185
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65
15 3 15 20 25 30 35
30 3 30 35 40 45 50
45 3 45 50 55 60 65