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.
