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  • Slavic Swole

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    drumsetman
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    This document outlines a 4-week training program that focuses on the main lifts of squat, bench press, deadlift, overhead press, and their variations. Each week consists of 3-4 lifting days with supplemental and accessory exercises. The program utilizes singles, doubles, and triples at prescribed percentages of the trainee's one rep max to build strength while maintaining movement quality. Progress is tracked each week and weights are increased accordingly for the next phase.

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    This document outlines a 4-week training program that focuses on the main lifts of squat, bench press, deadlift, overhead press, and their variations. Each week consists of 3-4 lifting days with supplemental and accessory exercises. The program utilizes singles, doubles, and triples at prescribed percentages of the trainee's one rep max to build strength while maintaining movement quality. Progress is tracked each week and weights are increased accordingly for the next phase.

    Copyright:

    © All Rights Reserved
    Scarica in formato XLSX, PDF, TXT o leggi online su Scribd
    Segnala contenuti inappropriati
    965 visualizzazioni20 pagine

    Slavic Swole

    Caricato da

    drumsetman
    This document outlines a 4-week training program that focuses on the main lifts of squat, bench press, deadlift, overhead press, and their variations. Each week consists of 3-4 lifting days with supplemental and accessory exercises. The program utilizes singles, doubles, and triples at prescribed percentages of the trainee's one rep max to build strength while maintaining movement quality. Progress is tracked each week and weights are increased accordingly for the next phase.

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    © All Rights Reserved
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    di 20

    MAXES

    SQUAT
    BENCH
    DEADLIFT
    OHP

    500
    395
    560
    165

    Day 1

    Week 1

    Squat

    350
    325
    300

    Double Paused Deadlifts

    280

    RDL
    Supersetted with
    Leg curl
    Row of your choice
    Supersetted with
    DB pullover

    Day 2
    Skill Practice Day
    Squat

    Bench

    Week 1
    Last Fast weight
    Singles until bar speed slows
    Last Fast weight

    Singles until bar speed slows


    Deadlift

    Day 3

    Last Fast weight


    Singles until bar speed slows

    Week 1

    Bench

    276.5
    256.75
    237

    Push Press
    Supersetted with
    Pullups or pulldowns

    132

    DB OHP
    Supersetted with
    DB rear delt raises
    Sit up variation of your choice
    Supersetted with
    Leg raise variation of your choice

    Day 4
    Skill Practice Day
    Squat

    Week 1
    Last Fast weight
    Singles until bar speed slows

    Bench

    Last Fast weight


    Singles until bar speed slows

    Deadlift

    Last Fast weight


    Singles until bar speed slows

    Day 5

    Week 1

    Deadlift

    448
    336

    3 second paused squats

    250

    Hack Squat/leg press/front squat


    Supersetted with
    Step Up or Lunge
    Curl of your choice
    Supersetted with
    Triceps extension of your choice

    Day 6
    Skill Practice Day
    Squat

    Bench

    Week 1
    Last Fast weight
    Singles until bar speed slows
    Last Fast weight

    Singles until bar speed slows


    Deadlift

    Day 7
    OHP

    Last Fast weight


    Singles until bar speed slows

    Week 1
    115.5
    107.25
    99

    supersetted with
    DB rear delt raises or face pulls
    Speed Bench, Closegrip
    (normal rest between each weight: 1-3 min.)
    (AMAP on the last single. Shoot for 3+)
    Chin-ups or pull-ups
    DB Incline Press
    Supersetted with
    Pec Flyes
    Row of your choice
    Supersetted with
    DB pullover

    237
    276.5
    316

    Day 8

    Skill Practice Day


    Squat

    Week 1
    Last Fast weight
    Singles until bar speed slows

    Bench

    Last Fast weight


    Singles until bar speed slows

    Deadlift

    Last Fast weight


    Singles until bar speed slows

    Week 2
    x10
    x10
    x12+

    375 x8
    350 x8
    325 x10+

    3x5

    Based on week 1

    3x5

    3x10

    3x8 (heavier than week 1)

    3x15

    3x20 (same weight or heavier)

    3x10

    3x8 (heavier than week 1)

    3x15

    3x20 (same weight or heavier)

    Week 2
    Last Fast weight
    Singles until bar speed slows
    Last Fast weight

    Singles until bar speed slows


    Last Fast weight
    Singles until bar speed slows

    Week 2
    x10
    x10
    x12+

    296.25 x8
    276.5 x8
    256.75 x10+

    3x5

    Based on week 1

    3x5

    3x10

    3x8 (heavier than week 1)

    3x10

    3x8 (heavier than week 1)

    3x15

    3x20 (same weight or heavier)

    3x5-8

    3x5-8

    3x10-15

    3x10-15

    Week 2
    Last Fast weight
    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows
    Last Fast weight
    Singles until bar speed slows

    Week 2
    1x6
    5x3 (<1 min. between sets)
    3x5

    476 1x4
    364 5x3 (<1 min. between sets)
    Based on week 1

    3x5

    3x10

    3x8 (heavier than week 1)

    3x15

    3x20 (same weight or heavier)

    3x8, 1x15

    3x10, 1x20

    3x8, 1x15

    3x10, 1x20

    Week 2
    Last Fast weight
    Singles until bar speed slows
    Last Fast weight

    Singles until bar speed slows


    Last Fast weight
    Singles until bar speed slows

    Week 2
    x10
    x10
    x12+

    123.75 x8
    115.5 x8
    107.25 x10+

    3x15 (before work sets)


    3x3 (15-30 sec. b/t clusters)
    3x2 (15-30 sec. b/t clusters)
    3x1+ (15-30 sec. b/t clusters)

    3x15 (before work sets)


    Based on week 1

    3x3 (15-30 sec. b/t clusters)


    3x2 (15-30 sec. b/t clusters)
    3x1+ (15-30 sec. b/t clusters)

    2xAMAP

    3xAMAP

    3x10

    3x8 (heavier than week 1)

    3x15

    3x20 (same weight or heavier)

    3x10

    3x8 (heavier than week 1)

    3x15

    3x20 (same weight or heavier)

    Week 2
    Last Fast weight
    Singles until bar speed slows
    Last Fast weight
    Singles until bar speed slows
    Last Fast weight
    Singles until bar speed slows

    10

    Week 3

    Week 4
    400 x5
    375 x5
    350 x8+

    Based on week 2

    3x5

    425

    Based on week 3

    3x10 (at least same weight as last week)


    3x20 (at least same weight as last week)
    3x10 (at least same weight as last week)
    3x20 (at least same weight as last week)

    Week 3

    Week 4

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight

    Last Fast weight

    11

    Singles until bar speed slows

    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Week 3

    Week 4
    316 x5
    296.25 x5
    276.5 x8+

    Based on week 2

    3x5

    335.75

    Based on week 3

    3x10 (at least same weight as last week)


    3x10 (at least same weight as last week)
    3x20 (at least same weight as last week)
    3x5-8
    3x10-15

    Week 3

    Week 4

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    12

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Week 3

    Week 4
    504 1x2
    392 5x3 (<1 min. between sets)

    Based on week 2

    3x5

    280
    224
    Based on week 3

    3x10 (at least same weight as last week)


    3x20 (at least same weight as last week)
    3x12, 1x25
    3x12, 1x25

    Week 3

    Week 4

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight

    Last Fast weight

    13

    Singles until bar speed slows

    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Week 3

    Week 4
    132 x5
    123.75 x5
    115.5 x8+

    140.25

    3x15 (before work sets)


    Based on week 2

    3x3 (15-30 sec. b/t clusters)


    3x2 (15-30 sec. b/t clusters)
    3x1+ (15-30 sec. b/t clusters)
    4xAMAP
    3x10 (at least same weight as last week)
    3x20 (at least same weight as last week)
    3x10 (at least same weight as last week)
    3x20 (at least same weight as last week)

    14

    Based on week 3

    Week 3

    Week 4

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    Last Fast weight


    Singles until bar speed slows

    15

    as many as possible

    3x5
    2x8 (same as week 3)
    2x15 (same as week 3)
    2x8 (same as week 3)
    2x15 (same as week 3)

    speed slows

    16

    speed slows

    speed slows

    as many as possible

    3x5
    2x8 (same as week 3)
    2x8 (same as week 3)
    2x15 (same as week 3)
    1x5-8
    1x10-15

    speed slows

    17

    speed slows

    speed slows

    1x8
    5x3 (<1 min. between sets)
    3x5
    2x8 (same as week 3)
    2x15 (same as week 3)
    2x15
    2x15

    speed slows

    18

    speed slows

    speed slows

    as many as possible

    3x3 (15-30 sec. b/t clusters)


    3x2 (15-30 sec. b/t clusters)
    3x1+ (15-30 sec. b/t clusters)
    1xAMAP
    2x8 (same as week 3)
    2x15 (same as week 3)
    2x8 (same as week 3)
    2x15 (same as week 3)

    19

    speed slows

    speed slows

    speed slows

    20

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