Exercises and Loads
Monday | |
---|---|
Exercise | Load |
Bench Press Narrow Grip Bench Press Military Press Lateral Raise Lying Triceps Pushdowns Incline Sit-up |
Heavy Auxiliary Auxiliary Auxiliary Auxiliary Abdominal |
Tuesday | |
---|---|
Exercise | Load |
Squat Deadlift Wt Chin-ups CB Seated Row Seated Leg Curl Hammer Arm Curl |
Heavy Light Auxiliary Auxiliary Auxiliary Auxiliary |
Thursday | |
---|---|
Exercise | Load |
Bench Press Wide Grip Bench Press Wt Triceps Dip Upright Row One Arm Shoulder Press Incline Leg Raise |
Light Auxiliary Auxiliary Auxiliary Auxiliary Abdominal |
Saturday | |
---|---|
Exercise | Load |
Deadlift Squat Wt Pull-ups LV Seated Row Lying Leg Curl Arm Curl |
Heavy Light Auxiliary Auxiliary Auxiliary Auxilary |
Loads & Variations
| | |||||||
Period/Week | | | | | ||||
Sets | Reps | Sets | Reps | Sets | Reps | Sets | Reps | |
Off Season | 4 | 5-7 | 3 | 8-10 | 3 | 8-10 | 2 | 15-20 |
1 | 4 | 5-6 | 3 | 7-8 | 3 | 6-7 | 2 | 10-15 |
2 | 4 | 4-5 | 3 | 6-7 | 3 | 8-10 | 2 | 15-20 |
3 | 4 | 3-4 | 3 | 5-6 | 3 | 6-7 | 2 | 10-15 |
4 | 4 | 2-3 | 3 | 4-5 | 3 | 8-10 | 2 | 15-20 |
5 | 5 | 4-5 | 5 | 6-7 | 4 | 6-7 | 3 | 10-15 |
6 | 3 | 3-4 | 3 | 5-6 | 3 | 8-10 | 2 | 15-20 |
7 | 0-1 | 2-3 | 0-1 | 4-5 | 0-1 | 6-7 | 0-1 | 10-15 |
Contest |
Week | Core Lifts | Auxillary |
---|---|---|
Off Season | Increase resistance when upper rep range is achieved | |
1-4 | Progressive Intensity | |
5 | | |
6-7 | | |
7 | |
Use Workload Adjustment Calculator to figure weight adjustments required to meet varying rep ranges.