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APRE Workout Powerlifting: Add your own Assistance Work

SQUAT
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 3 rep Max or Enter the previous week's 4 th set

315
5
312

warm up first
week 1
1 st set
6 reps

156

2nd set 3 REPS

234

3rd set
to failure

312

Number of reps on set 3


set 4 to failure

7
317

0
0
0

0
0

1
1
317
0
0
317

BENCH
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 3 rep Max or Enter the previous week's 4 th set

315
5
312

warm up first
week 1
1 st set
6 reps

156

2nd set 3 REPS

234

3rd set
to failure

312

Number of reps on set 3


set 4 to failure

8
324

0
0
0

0
0

0
0
1
1
324
324

DEADLIFT
Enter a weight you have recently lifted
Enter the number of repetitions of the weight
Theoretical 3 rep Max or Enter the previous week's 4 th set

315
5
312

warm up first
week 1
1 st set
6 reps

156

2nd set 3 REPS

234

3rd set
to failure

312

Number of reps on set 3


set 4 to failure

5
317

0
0
0

0
0

1
1
317
0
0
317

354
354
354

APRE 6 SPEED STRENGTH


THIS PROGRAM IS ADAPTABLE
FOR OLYMPIC LIFTING
Enter a weight you have recently
lifted
N
u
m
Enter the number of repetitions of
bthe weight
e
r
Theoretical 6 rep Max or Enter the
previous week's 4 th set
o
f
warm up first
r
eweek 1
p1 st set
s
10 REPS
o
n2nd set 6 REPS
s
e3rd set
t to failure

SQUAT

BENCH

315

315

Enter the number of repetitions


of the weight

269

Theoretical 6 rep Max or Enter


the previous week's 4 th set

269

warm up first

135

week 1
1 st set
10 REPS

135

202

2nd set 6 REPS

202

269

3rd set
to failure

269

3Number of reps on set 3


set 4 to failure

Enter a weight you have recently


lifted

Number of reps on set 3


0

set 4 to failure

9
281

0
0
0
0
0
0
0
0
0

DEADLIFT
Enter a weight you have recently
lifted
Enter the number of repetitions of
the weight
Theoretical 6 rep Max or Enter
the previous week's 4 th set

315

354
354

354

269

warm up first
week 1
1 st set
10 REPS

135

2nd set 6 REPS

202

3rd set
to failure

269

Number of reps on set 3


set 4 to failure

9
281

0
0
0
0
0
1
1
281

0
0
0
0
0
1
1
281

281

281

SQUAT

Enter a weight you have recently lifted

315

Enter the number of repetitions of the weight

Theoretical 10 rep Max or Enter the previous


week's 4 th set

237

warm up first
week 1
1 st set
12 reps

119

2nd set 10 REPS

178

3rd set
to failure

237

Number of reps on set 3


set 4 to failure

13
249

0
0

0
0
0
0
0
1
1
249
249

BENCH

Enter a weight you have recently lifted


Enter the number of repetitions of the
weight
Theoretical 10 rep Max or Enter the
previous week's 4 th set

315

237

Enter a weight you have recently lifted


Enter the number of repetitions of the
weight
Theoretical 10 rep Max or Enter the
previous week's 4 th set

warm up first

warm up first

week 1
1 st set
12 reps

119

week 1
1 st set
12 reps

2nd set 10 REPS

178

2nd set 10 REPS

3rd set
to failure

237

3rd set
to failure

Number of reps on set 3


set 4 to failure

13
249

Number of reps on set 3


set 4 to failure

0
0

0
0
0
0
0
1
1
249
249

DEADLIFT

315

354
354

237

354

119
178
237

13
249

0
0

0
0
0
0
0
1
1
249
249

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