Alan Thrall - Basic Program
February 22, 2017 | Author: Justin Carley | Category: N/A
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Description
Basic Strength Training Program NOTICE: The information used in this book is intended to be used as an informational guide on methods of training to augment a sound exercise program. As with all exercise programs, it is advised to seek the advice of a medical professional before beginning any exercise program. The writers and publishers recommend that the reader take full responsibility to ensure that they are cleared by a medical professional before beginning any part of this training program. Any mention of companies, products, organizations, or other authors does not imply that they indorse or approve of the methods outlined in this book, nor does it imply the authors approve of them or their methods.
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Why I created this program When I first started training with a barbell I was lucky enough to have some guidance from a football coach who understood the importance of compound movements, correct execution of the movements, proper programming, and hard work. Learning this at a young age has given me a slight upper hand on strength training. Since then I have completed many programs on my own and luckily I’ve had the basic knowhow to decipher between a good program and a bad program. I understand that many of you did not and do not have the luxury of being under the guidance of an educated mentor. You might be a complete novice when it comes to barbell training and you are unsure of where to start, how much to do, and how to progress. You might be someone who has tried another program with little or no success and you are unsure of where to go from here. If either of the above descriptions sound familiar, this program was created for you. About the program I wanted to create a program that anyone could pick up and follow today . Most programs require that you know your current 1 rep or 5 rep max. Those of you just starting out or those of you wanting to go back and start over might not know what your current 1 rep or 5 rep maxes are and that’s OKAY! This program is set up in a way that tests your current strength levels and then prescribes sets and reps based on your performance. I also wanted this program to have just the right amount of volume and intensity. Some beginner programs lack the volume you need. When I say “Volume” I am referring to the amount of total reps in a set, training session, and overall weekly program. Volume is extremely important as a beginner for a few reasons: Volume allows adequate amount of reps to ensure the trainee is getting enough practice. Volume conditions the trainee to be able to handle a higher workload. Doing more will allow you to do more. Volume is going to induce muscle hypertrophy, an important factor in building muscle and strength. When I say “Intensity” I am referring to the effort required to complete a set. Some programs lack actual progression and never really lead you anywhere. On this program you can expect to slowly taper down volume and increase the amount of weight you will be lifting. A good program should be realistic but still challenging.
I also wanted this program to be fairly simple. As a beginner, you do not need complex exercises, secret set/rep schemes, or gimmicky terminology. “ Anabolic cataclysmic supersetdropset pyramid of death!!!” Don’t let “simple” fool you, just because this program is “simple” does not mean it is not productive. This program contains the most effective movements out there. It’s got everything you need and nothing you don’t.
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Program Overview You will need to devote 4 days per week to training. One day devoted to Squats, one for Bench Press, one for Deadlifts, and one for Overhead Press. I would suggest the following 7 day rotation: Day 1: Squats Day 2: Bench Press Day 3: R est Day 4: Deadlifts Day 5: Overhead Press Day 6: Rest Day 7: Rest Day 1 could start on any day of the week (Sunday, Monday, Tuesday, …) but I would highly suggest following the above rotation. In my experience, trying to push 4 days in a row leaves me beat up by the end of the week and my last training sessions of the week are negatively affected. Also, if I squat on Day 1 and Deadlift on Day 3 I am only allowing myself one day of true lower body rest which might not be enough especially in the beginning of the program when volume is high. I also schedule these movements in this particular order for a reason. Most of you will start your week on Monday and in case you haven’t realized, Monday is “International Bench Press Day” and those of you who train in a commercial gym understand how crowded the benches can be. So join me every Monday by occupying a squat rack instead. I list Deadlifts as the 2nd lower body day of the week because I think they are more taxing than squats so I schedule them close to the 2 days of rest. If you insist, you can switch Bench Press day and Overhead Press day but make sure you remain consistent in your decision i.e. follow the same schedule for the entire 16 weeks. Don’t perform Overhead Press on day 5 and then decide next cram these 4 week to perform Overhead Press on Day 2. If for whatever reason you have to days in a row you can. You will still make progress, it just not ideal. But hey, a lot of circumstances in life are not ideal...do what you can. Week 1: Slowly work up to an 8 rep max (Calculate new estimated 1 rep max more on this later ) Week 2: 5x8 (5 sets of 8 reps) with 70% of estimated 1 rep max Week 3: 3x8 with 75% Week 4: 1 max rep set with 80% Week 5: Deload week Week 6: Slowly work up to a 6 rep max (Calculate new estimated 1 rep max) Week 7: 5x6 with 75% of estimated 1 rep max Week 8: 3x6 with 80% Week 9: 1 max rep set with 85% Week 10: Deload week Week 11: Slowly work up to a 4 rep max (Calculate new estimated 1 rep max) Week 12: 5x4 with 80%
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Week 13: 3x4 with 85% Week 14: 1 max rep set with 90% Week 15: Deload week Week 16: Test your new 1/3/or 5 rep max The goal, set/rep scheme, and percentages are the same each week for each lift. So, let me walk you through the first 5 weeks. Week 1: Day 1 Squats: Slowly work up to an 8 rep max Day 2 Bench Press: Slowly work up to an 8 rep max Day 3 Rest Day 4 Deadlifts : Slowly work up to an 8 rep max Day 5 Overhead Press: Slowly work up to an 8 rep max Week 2: Day 1 Squats: 5x8 (5 sets of 8 reps) with 70% of your estimated 1 rep max (more on this later) Day 2 Bench Press: 5x8 with 70% Day 3 Rest Day 4 Deadlifts: 5x8 with 70% Day 5 Overhead Press: 5x8 with 70% Week 3: Day 1 Squats: 3x8 with 75% Day 2 Bench Press: 3x8 with 75% Day 3 Rest Day 4 Deadlifts: 3x8 with 75% Day 5 Overhead Press: 3x8 with 75% Week 4: Day 1 Squats: 1 max rep set with 80% Day 2 Bench Press: 1 max rep set with 80% Day 3 Rest Day 4 Deadlifts: 1 max rep set with 80% Day 5 Overhead Press: 1 max rep set with 80% Week 5 Deload Day 1 Squats: 40% x 5 rep, 50% x 5 reps, 60% x 5 reps (% of estimated 1 rep max) Day 2 Bench Press: 40% x 5 rep, 50% x 5 reps, 60% x 5 reps Day 3 Rest Day 4 Deadlifts: 40% x 5 rep, 50% x 5 reps, 60% x 5 reps
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Day 5 Overhead Press: 40% x 5 rep, 50% x 5 reps, 60% x 5 reps When you see “Slowly work up to an 8 rep max” I want you to perform 8 reps at a time while increasing the weight after each set. You will increase the weight until you fail to get 8 reps or you have reached a true 8 rep max. The higher your max is the bigger the jumps should be between sets. Don’t be in a rush to add a bunch of weight to the barbell. Take your time trying to find a true 8 rep max. I would suggest making jumps around 15% of your 1 rep max (if you know it). Examples: If my 8 rep max was around 100 lbs my 8 rep max workup would look like this: 45 lbs. x 8 reps 60 lbs. x 8 reps 75 lbs. x 8 reps 90 lbs. x 8 reps ~100105 lbs. x 8 reps If my 8 rep max was around 200 lbs my 8 rep max workup would look like this: 45 lbs x 8 reps 75 lbs. 8 reps 105 lbs. 8 reps 135 lbs. x 8 reps 165 lbs. x 8 reps ~195205 lbs. x 8 reps If my 8 rep max was around 300 lbs my 8 rep max workup would look like this: 45 lbs. x 8 reps 95 lbs. x 8 reps 135 lbs. x 8 reps 185 lbs. x 8 reps 225 lbs. x 8 reps 275 lbs. x 8 reps ~300 lbs. x 8 reps For those of you who know your 1 rep max your 8 rep max will be around 79%. Use that as a reference point. So, if you squat 185 lbs for 1 rep, your 8 rep max will be around 145 lbs. (79% of 185 lbs = 145 lbs) I would suggest the following workup: 45 lbs x 8 80 lbs x 8 115 lbs x 8
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145 lbs x 8 If 145 lbs x 8 was doable you can add 5 lbs, 10 lbs, or 20 lbs (depending on the difficulty of 145x8) and perform 8 reps. Use your own discretion.
If you already know your 5 rep max you can use the following 1 Rep Max Calculator [(Weight x Reps) x 0.033] + Weight = Estimated 1 rep max If your 5 rep max was 185 lbs x 5 reps the equation would look like this: [(185 lbs x 5 reps) x 0.033] + 185 lbs = Estimated 1 rep max [(185 x 5) x 0.033] + 185 lbs = Estimated 1 rep max [(925) x 0.033] + 185 lbs = Estimated 1 rep max [30.525] + 185 lbs = Estimated 1 rep max 215.525 lbs = Estimated 1 rep max
If you have absolutely no idea how much weight you can lift it’s on you to go by feel. Perform 8 reps with an empty barbell, increase 20 lbs, perform 8 reps, increase 20 pounds, perform 8 reps, starting to feel heavy?, increase 10 pounds, tough?, increase 5 pounds. Continue slowly increasing weight while performing 8 reps at a time until you have reached your 8 rep max. Take your time. Rest for 12 minutes between sets to ensure you are allowing your body to recover after the previous set. DO NOT make jumps that are too big! You can make bigger jumps when the weight is light but once you start to feel some actual weight in your hands make sure you are making smaller jumps to ensure you get an accurate 8 rep max. You should never look back after a failed set and say “I wonder if I could’ve got X weight for 8 reps.” In other words, you should not do 135 lbs. for 8 easy reps and jump to 185 lbs only to fail to get 8 reps. Now you’re left wondering what your true 8 rep max is because it definitely wasn’t 135 lbs. Challenge yourself, be realistic, and take your time finding your 8 rep max. Once you have an 8 rep max After the first week you should have a fairly accurate 8 rep max for the Squat, Bench Press, Deadlift, and Overhead Press. You are going to use this 8 rep max to calculate your estimated 1 rep max using the equation listed above. I will list it again below: [(Weight x Reps) x 0.033] + Weight = Estimated 1 rep max Let’s pretend your 8 rep max was 135 lbs. [(135 lbs x 8 reps) x 0.033] + 135 lbs = Estimated 1 rep max [(135 x 8) x 0.033] + 135 lbs = Estimated 1 rep max [(1,080) x 0.033] + 135 lbs = Estimated 1 rep max
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[35.64] + 135 lbs = Estimated 1 rep max 170.64 lbs = Estimated 1 rep max 170 lbs = Estimated 1 rep max This estimated 1 rep max will be the 1 rep max that you will use to calculate the rest of the month. “What if I already know my true 1 rep max?” Do I still have to use my estimated 1 rep max based off of my 8 rep max? Yes, your estimated 1 rep max might be slightly different than your true 1 rep max and that’s okay. Just follow the program. So let’s continue week 2 with my new estimated 1 rep max based off of 135 lbs x 8 rep max. Week 2 Day 1 Squats: 5x8 (5 sets of 8 reps) with 70% of 170 lbs (my estimated 1 rep max) = 120 lbs. Day 2 Bench Press: 5x8 with 70% of my estimated 1 rep max for Bench Press Day 3 Rest Day 4 Deadlifts: 5x8 with 70% of my estimated 1 rep max for Deadlifts Day 5 Overhead Press: 5x8 with 70% of my estimated 1 rep max for Overhead Press. Rest for 23 minutes between sets. Assistance Work Assistance work is any exercise other than the 4 main lifts: Squat, Bench Press, Deadlifts, and Overhead Press. Assistance work is just that, assistance. The meat and potatoes of your program is the Squat, Bench Press, Deadlift, and Overhead Press. The purpose of assistance work is to strengthen muscles that are involved in the main lifts, balance out your physique, and prevent injury. Assistance work is not percentage based and there is not a certain amount of weight that you should use. I would suggest writing down how much weight you used for your assistance work so that you can refer back to it the following week. You can slightly increase the weight from week to week if you’re able to but if you choose not to, no big deal. The following exercises are my personal favorites and I find they are the most productive. You will perform these after your main working sets. Squats: Barbell Lunges: 3x10/leg planks: 3x4560 secs ( add weight on your back if preferred.) Bench Press: Barbell Rows: 3x10 Dips: 3x10 (use assisted machine or band assistance if needed. Add weight if preferred.) Deadlifts:
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Front Squats/Goblet Squats: 3x10 (perform front squats if you have the mobility to do so. The 3 sets of 10 reps should be challenging but doable. If you cannot front squat with a barbell you can perform DB Goblet Squats. See Exercise Index )
planks: 3x4560 secs (add weight if needed.) Overhead Press: Pullups: 3x10 (use assisted machine or band assistance if needed. Add weight if preferred.) DB Incline Press: 3x10 Arms I know some of you are going to ask the question so I’ll answer it before you have time. Yes, you can add in arm training to this routine. In fact, you can add as much as you want. If you have the time and energy to “kill” your biceps at the end of your training session, go right ahead. Arm training is not very taxing on your body and I don’t think it will negatively affect your main lifts (actually, it might help them). My two favorite bicep/tricep exercises are Chinups (supinated grip: palms facing you) and dips. These two exercises are already in the program so I’ll list my two favorite arm isolation exercises: Barbell Curls with a controlled negative: 4 x 1015 reps and JM Press or Barbell Skull Crushers: 4 x 1015 reps. Conditioning Conditioning can be implemented into the routine and I would recommend it if you are not already including it in your current program. Sprints, power walks, sled pushes, sled drags, weighted carries (farmer’s walks, keg carries, sandbag carries), tabata/HIIT miniworkouts, are all great forms of conditioning. You can incorporate these at the end of your training sessions or on your off days. Be sure not to get out of control with these. Conditioning until the point of nearly puking and always trying to do MORE MORE MORE is unnecessary and counterproductive. Program in a Nutshell The first week of each month will be spent finding a repetition max. The next three weeks will be percentage based training based on that max. The fifth week will be a deload week (light week). You will repeat this cycle 3 times. On week one you will work up to an 8 rep max. This number will be used to calculate a new estimated 1 rep max. On week six you will work up to a 6 rep max. This number will be used to calculate a new estimated 1 rep max. On week 11 you will work up to a 4 rep max. This number will be used to calculate another new estimated 1 rep max. At the end of the program you will have a chance to test your 1, 3, or 5 rep max. Printable Program Template Now that you are thoroughly confused here is the entire program laid out. For those of you who skipped straight to this section, here it is! I have created a printable template that you can take to the gym with you.
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Week 1 Day 1 ____________lbs.
Squats: Slowly work up to an 8 rep max
[( ________ x 8 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________ secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 1 Day 2 ____________lbs
Bench: Slowly work up to an 8 rep max
[( ________ x 8 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Barbell Rows: 3x10 reps
set 1: ____________lbs. set 2: ____________lbs. set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________ set 3:____________
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Week 1 Day 3 ____________lbs.
Deadlifts: Slowly work up to an 8 rep max
[( ________ x 8 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 1 Day 4 Overhead Press: Slowly work up to an 8 rep max
____________lbs.
[( ________ x 8 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
PullUps: 3x10 reps
set 1:____________
(List added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 2 Day 1
Squats: 5x8 reps with 70%
.
_____________lbs x 0.70 = _____________lbs Estimated 1 rep max working weight
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs (list any added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 2 Day 2 Bench: 5x8 reps with 70% _____________lbs x 0.70 = _____________lbs Estimated 1 rep max working weight Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs..
Dips: 3x10 reps
(added weight/assistance)
set 1:____________ set 2:____________ set 3:____________
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Week 2 Day 3
Deadlifts: 5x8 reps with 70% _____________lbs x 0.70 = _____________lbs Estimated 1 rep max working weight
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs.. set 3:____________lbs.
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 2 Day 4 Overhead Press: 5x8 reps with 70% _____________lbs x 0.70 = _____________lbs Estimated 1 rep max working weight
PullUps: 3x10 reps
set 1:____________
(List added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 3 Day 1
Squats: 3x8 reps with 75%
.
_____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs..
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 3 Day 2 Bench: 3x8 reps with 75% _____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Dips: 3x10 reps (List added weight/assistance)
set 1:____________ set 2:____________ set 3:____________
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Week 3 Day 3
Deadlifts: 3x8 reps with 75% _____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Front Squats: 3x10 or DB Goblet Squats: 3x10
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 3 Day 4 Overhead Press: 3x8 reps with 75% _____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight
PullUps: 3x10 reps
set 1:____________ set 2:____________ set 3:____________
(added weight/assistance)
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 4 Day 1
Squats: 40% __________ lbs x 10 reps 50%__________ lbs x 8 reps 60%__________ lbs x 4 reps
65% __________ lbs x 2 reps 70%__________ lbs x 1 rep 8 0%___________ lbs x __________reps M aximum reps to failure
Lunges: 3x10/leg
set 1:____________lbs set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 4 Day 2 Bench: 40% __________ lbs x 10 reps 50%__________ lbs x 8 reps 60%__________ lbs x 4 reps
65% __________ lbs x 2 reps 70%__________ lbs x 1 rep 8 0%___________ lbs x __________reps M aximum reps to failure
Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(list any weight/assistance)
set 2:____________ set 3:____________
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Week 4 Day 3
Deadlifts: 40% __________ lbs x 10 reps 50%__________ lbs x 8 reps 60%__________ lbs x 4 reps
65% __________ lbs x 2 reps 70%__________ lbs x 1 rep 80%___________ lbs x __________reps Maximum reps to failure
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 4 Day 4 Overhead: 40% __________ lbs x 10 reps Press 50%__________ lbs x 8 reps 60%__________ lbs x 4 reps
65% __________ lbs x 2 reps 70%__________ lbs x 1 rep 80%___________ lbs x __________reps Maximum reps to failure
PullUps: 3x10 reps
set 1:____________lbs.
(added weight/assistance)
set 2:____________lbs. set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:____________ set 2:____________ set 3:____________
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Week 5 Deload Day 1
Squats: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps
Bodyweight Lunges: 2x10/leg
Planks: 3x30 secs
set 1:____________lbs. set 2:____________lbs.
Week 5 Deload Day 2 Bench: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps
Barbell Rows: 2x10 reps (Light)
Dips: 2x10 reps
set 1:____________lbs. set 2:____________lbs.
(Light! Assisted)
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set 1:____________ set 2:____________
Week 5 Deload Day 3
Deadlifts: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps DB Goblet Squats: 2x10
set 1:____________lbs. set 2:____________lbs.
Planks: 3x30 secs
Week 5 Deload Day 4 Overhead: 40% __________ lbs x 5 reps Press 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps PullUps: 2x10 reps (Easy! Assisted)
set 1:____________lbs. set 2:____________lbs.
DB Incline Bench Press: 2x10 reps
set 1:____________lbs.
(Light)
set 2:____________lbs.
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Week 6 Day 1 ____________lbs.
Squats: Slowly work up to a 6 rep max
[( ________ x 6 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________ secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 6 Day 2 ____________lbs
Bench: Slowly work up to a 6 rep max
[( ________ x 6 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Barbell Rows: 3x10 reps
set 1: ____________lbs. set 2: ____________lbs. set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________ set 3:____________
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Week 6 Day 3 ____________lbs.
Deadlifts: Slowly work up to a 6 rep max
[( ________ x 6 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 6 Day 4 Overhead Press: Slowly work up to a 6 rep max
____________lbs.
[( ________ x 6 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
PullUps: 3x10 reps
set 1:____________
(List added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 7 Day 1
Squats: 5x6 reps with 75%
.
_____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs (list any added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 7 Day 2 Bench: 5x6 reps with 75% _____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs..
Dips: 3x10 reps
(added weight/assistance)
set 1:____________ set 2:____________ set 3:____________
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Week 7 Day 3
Deadlifts: 5x6 reps with 75% _____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs.. set 3:____________lbs.
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 7 Day 4 Overhead Press: 5x6 reps with 75% _____________lbs x 0.75 = _____________lbs Estimated 1 rep max working weight
PullUps: 3x10 reps
set 1:____________lbs.
(List added weight/assistance)
set 2:____________lbs. set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:___________. set 2:____________ set 3:____________
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Week 8 Day 1
Squats: 3x6 reps with 80%
.
_____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs..
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 8 Day 2 Bench: 3x6 reps with 80% _____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Dips: 3x10 reps (List added weight/assistance)
set 1:____________ set 2:____________ set 3:____________
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Week 8 Day 3
Deadlifts: 3x6 reps with 80% _____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 8 Day 4 Overhead Press: 3x6 reps with 80% _____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight
PullUps: 3x10 reps
set 1:____________lbs.
(added weight/assistance)
set 2:____________lbs. set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:____________ set 2:____________ set 3:____________.
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Week 9 Day 1
Squats: 45% __________ lbs x 10 reps 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 80%__________ lbs x 1 rep 8 5%___________ lbs x __________reps M aximum reps to failure
Lunges: 3x10/leg
set 1:____________lbs set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 9 Day 2 Bench: 45% __________ lbs x 10 reps 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 80%__________ lbs x 1 rep 8 5%___________ lbs x __________reps M aximum reps to failure
Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(list any weight/assistance)
set 2:____________ set 3:____________
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Week 9 Day 3
Deadlifts: 45% __________ lbs x 10 reps 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 80%__________ lbs x 1 rep 85%___________ lbs x __________reps Maximum reps to failure
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 9 Day 4 Overhead: 45% __________ lbs x 10 reps Press 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 80%__________ lbs x 1 rep 85%___________ lbs x __________reps Maximum reps to failure
PullUps: 3x10 reps
set 1:____________lbs.
(added weight/assistance)
set 2:____________lbs. set 3:____________lbs.
DB Incline Bench Press: 3x10 reps
set 1:____________. set 2:____________ set 3:____________
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Week 10 Deload Day 1
Squats: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps Bodyweight Lunges: 2x10/leg
set 1:____________lbs. set 2:____________lbs.
Planks: 3x30 secs
Week 10 Deload Day 2 Bench: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps Barbell Rows: 2x10 reps (Light)
set 1:____________lbs. set 2:____________lbs.
Dips: 2x10 reps
set 1:____________
(Light! Assisted)
set 2:____________
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Week 10 Deload Day 3
Deadlifts: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps DB Goblet Squats: 2x10
set 1:____________lbs. set 2:____________lbs.
Planks: 3x30 secs
Week 10 Deload Day 4 Overhead: 40% __________ lbs x 5 reps Press 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps PullUps: 2x10 reps (Easy! Assisted)
set 1:____________ set 2:____________
DB Incline Bench Press: 2x10 reps
set 1:____________lbs.
(Light)
set 2:____________lbs.
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Week 11 Day 1 ____________lbs.
Squats: Slowly work up to a 4 rep max
[( ________ x 4 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________ secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 11 Day 2 ____________lbs
Bench: Slowly work up to a 4 rep max
[( ________ x 4 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Barbell Rows: 3x10 reps
set 1: ____________lbs. set 2: ____________lbs. set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________ set 3:____________
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Week 11 Day 3 ____________lbs.
Deadlifts: Slowly work up to a 4 rep max
[( ________ x 4 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 11 Day 4 Overhead Press: Slowly work up to a 4 rep max
____________lbs.
[( ________ x 4 reps) x 0.033] + ________ = _____________lbs weight > weight Estimated 1 rep max
PullUps: 3x10 reps
set 1:____________
(List added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 12 Day 1
Squats: 5x4 reps with 80%
.
_____________lbs x 0.80 = _____________lbs Estimated 1 rep max
Lunges: 3x10/leg
working weight set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs (list any added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 12 Day 2 Bench: 5x4 reps with 80% _____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs..
Dips: 3x10 reps
(added weight/assistance)
set 1:____________ set 2:____________ set 3:____________
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Week 12 Day 3
Deadlifts: 5x4 reps with 80% _____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs.. set 3:____________lbs.
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 12 Day 4 Overhead Press: 5x4 reps with 80% _____________lbs x 0.80 = _____________lbs Estimated 1 rep max working weight
PullUps: 3x10 reps
set 1:___________.
(List added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 13 Day 1
Squats: 3x4 reps with 85%
.
_____________lbs x 0.85 = _____________lbs Estimated 1 rep max working weight
Lunges: 3x10/leg
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs..
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 13 Day 2 Bench: 3x4 reps with 85% _____________lbs x 0.85 = _____________lbs Estimated 1 rep max working weight Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Dips: 3x10 reps (List added weight/assistance)
set 1:____________ set 2:____________ set 3:____________
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Week 13 Day 3
Deadlifts: 3x4 reps with 85% _____________lbs x 0.85 = _____________lbs Estimated 1 rep max working weight
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs (list added weight)
set 1:____________secs set 2:____________secs set 3:____________secs
Week 13 Day 4 Overhead Press: 3x4 reps with 85% _____________lbs x 0.85 = _____________lbs Estimated 1 rep max working weight
PullUps: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 14 Day 1
Squats: 45% __________ lbs x 10 reps 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 85%__________ lbs x 1 rep 90%___________ lbs x __________reps Maximum reps to failure
Lunges: 3x10/leg
set 1:____________lbs set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 14 Day 2 Bench: 45% __________ lbs x 10 reps 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 85%__________ lbs x 1 rep 90%___________ lbs x __________reps Maximum reps to failure
Barbell Rows: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Dips: 3x10 reps
set 1:____________
(list any weight/assistance)
set 2:____________ set 3:____________
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Week 14 Day 3
Deadlifts: 45% __________ lbs x 10 reps 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 85%__________ lbs x 1 rep 90%___________ lbs x __________reps Maximum reps to failure
Front Squats: 3x10 or DB Goblet Squats: 3x10
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
Planks: 3x4560 secs
set 1:____________secs
(list any added weight)
set 2:____________secs set 3:____________secs
Week 14 Day 4 Overhead: 45% __________ lbs x 10 reps Press 55%__________ lbs x 8 reps 65%__________ lbs x 4 reps
75% __________ lbs x 2 reps 85%__________ lbs x 1 rep 90%___________ lbs x __________reps Maximum reps to failure
PullUps: 3x10 reps
set 1:____________
(added weight/assistance)
set 2:____________ set 3:____________
DB Incline Bench Press: 3x10 reps
set 1:____________lbs. set 2:____________lbs. set 3:____________lbs.
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Week 15 Deload Day 1
Squats: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps Bodyweight Lunges: 2x10/leg
set 1:____________lbs. set 2:____________lbs.
Planks: 3x30 secs
Week 15 Deload Day 2 Bench: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps Barbell Rows: 2x10 reps (Light)
set 1:____________lbs. set 2:____________lbs.
Dips: 2x10 reps
set 1:____________
(Light! Assisted)
set 2:____________
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Week 15 Deload Day 3
Deadlifts: 40% __________ lbs x 5 reps 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps DB Goblet Squats: 2x10
set 1:____________lbs. set 2:____________lbs.
Planks: 3x30 secs
Week 15 Deload Day 4 Overhead: 40% __________ lbs x 5 reps Press 50%__________ lbs x 5 reps 60%__________ lbs x 5 reps PullUps: 2x10 reps (Easy! Assisted)
set 1:____________ set 2:____________
DB Incline Bench Press: 2x10 reps
set 1:____________lbs.
(Light)
set 2:____________lbs.
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New 1, 3, or 5 rep max Squat Bench Press Deadlift Overhead Press
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Date:________________
Exercise Index Barbell Lunges
These should be performed in a walking manner (moving forward). They are not stationary lunges. Ensure the back knee touches the ground and the front foot stays flat on the ground. Do not allow your body to lean forward. Think about driving the barbell straight up toward the ceiling when bringing the back foot to the front foot. Planks
Keep core tight/brace as if someone was going to kick you in the stomach.
Do NOT let your hips sink and your abdomen sink towards the floor. This places strain on your lower back. The goal of a plank is to prevent this from happening
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My favorite plank variation. Great for strengthening the shoulders and triceps as well as the core. Barbell Row
Start with the barbell 12 inches off of the ground. Pull the barbell into the body. Ensure your lower back stays tight.
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Dips
Band Assisted Dips
Use band assistance or a Dip assisted machine if you are unable to perform the prescribed number of reps with your own body weight. Use the bands if Dips tend to bother your shoulders. The band takes some strain off of your shoulders at the bottom but still allows your triceps to lockout your body weight at the top with little assistance from the band.
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Front Squats
DB Goblet Squat
The DB Goblet squat can be used by anyone who cannot front squat due to mobility limitations. Execution is identical to the front squat: Knees out, butt straight down, back vertical.
Correct hand placement for the DB Goblet Squat
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Pullups
Pullups (palms facing away from you), Chinups (palms facing towards you), or neutral grip (Palms facing each other) can be performed. Assisted PullUps
Assisted Pullup machine or Banded Pullups can be used for anyone who cannot perform the prescribed number of reps with their body weight.
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Weighted Dips/Pullups
DB Incline Bench Press
Incline should be right around a 45 degree angle
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