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    Work Out TTT

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    Phillip Carter
    The document outlines a 10-week strength training program divided into loading and deloading periods. Weeks 1-4 and 6-9 follow a heavy loading phase with lower rest intervals and higher weight/lower reps. Week 5 and 10 serve as deloading weeks with longer rest intervals and lighter weight/higher reps to allow for recovery. The program focuses on compound exercises for the major muscle groups and incorporates supersets and abdominal exercises.

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    Work Out TTT

    Uploaded by

    Phillip Carter
    9 views2 pages
    The document outlines a 10-week strength training program divided into loading and deloading periods. Weeks 1-4 and 6-9 follow a heavy loading phase with lower rest intervals and higher weight/lower reps. Week 5 and 10 serve as deloading weeks with longer rest intervals and lighter weight/higher reps to allow for recovery. The program focuses on compound exercises for the major muscle groups and incorporates supersets and abdominal exercises.

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    Work Out Ttt

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    The document outlines a 10-week strength training program divided into loading and deloading periods. Weeks 1-4 and 6-9 follow a heavy loading phase with lower rest intervals and higher weight/lower reps. Week 5 and 10 serve as deloading weeks with longer rest intervals and lighter weight/higher reps to allow for recovery. The program focuses on compound exercises for the major muscle groups and incorporates supersets and abdominal exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    9 views2 pages

    Work Out TTT

    Uploaded by

    Phillip Carter
    The document outlines a 10-week strength training program divided into loading and deloading periods. Weeks 1-4 and 6-9 follow a heavy loading phase with lower rest intervals and higher weight/lower reps. Week 5 and 10 serve as deloading weeks with longer rest intervals and lighter weight/higher reps to allow for recovery. The program focuses on compound exercises for the major muscle groups and incorporates supersets and abdominal exercises.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
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    Weeks 1-4 (Loading) Rest Intervals - 1 Minute Monday Full Squats 4 Sets x 8-12 Reps Romanian Deadlifts 4 Sets

    ts x 8-12 Reps Bench Press 4 Sets x 8-12 Reps Pendlay Bent Over Rows 4 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers 3 Sets x 8-12 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) 3-4 Sets x 8-12 Reps Wednesday Military Press 4 Sets x 8-12 Reps Pull-Ups 4 Sets x 8-12 Reps Dips 4 Sets x 8-12 Reps Bent Over Rows 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises 4 Sets x 8-12 Reps Calf Raises 3-4 Sets x 8-12 Reps Friday Split Squats 4 Sets x 8-12 Reps Snatch-Grip Deadlifts 4 Sets x 8-12 Reps Incline Bench Press 4 Sets x 8-12 Reps Chin-Ups or Pendlay Bent Over Rows 4 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers 3 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) 3-4 Sets x 8-12 Reps Week 5 (Deloading) Rest Intervals - 2 Minutes Monday Full Squats 2 Sets x 8-12 Reps Romanian Deadlifts 2 Sets x 8-12 Reps Bench Press 2 Sets x 8-12 Reps Pendlay Bent Over Rows 2 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers 2 Sets x 8-12 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) 3 Sets x 8-12 Reps Wednesday Military Press 2 Sets x 8-12 Reps Pull-Ups 2 Sets x 8-12 Reps Dips 2 Sets x 8-12 Reps Bent Over Rows 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises 2 Sets x 8-12 Reps Calf Raises 2 Sets x 8-12 Reps Friday Split Squats 2 Sets x 8-12 Reps Snatch-Grip Deadlifts 2 Sets x 8-12 Reps Incline Bench Press 2 Sets x 8-12 Reps Chin-Ups or Pendlay Bent Over Rows 2 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers 2 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) 3 Sets x 8-12 Reps Weeks 6-9 (Heavy Loading) Rest Intervals - 1 Minute

    Monday Full Squats 5 Sets x 6-8 Reps Romanian Deadlifts 5 Sets x 6-8 Reps Superset: Bench Press/Pendlay Bent Over Rows 5 Sets x 6-8 Reps Superset: Dumbbell Curls/Skull Crushers 4 Sets x 6-8 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) 4 Sets x 8-10 Reps Wednesday Superset: Military Press/Pull-Ups 5 Sets x 6-8 Reps Superset: Dips/Bent Over Rows 5 Sets x 6-8 Reps Superset: Barbell Shrugs/Lateral Raises 5 Sets x 6-8 Reps Calf Raises 4 Sets x 6-8 Reps Friday Split Squats 5 Sets x 6-8 Reps Snatch-Grip Deadlifts 5 Sets x 6-8 Reps Superset: Incline Bench Press/Chin-Ups or Pendlay Bent Over Rows 5 Sets x 6-8 Reps Superset: Reverse Curls/Skull Crushers 4 Sets x 6-8 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) 4 Sets x 8-10 Reps Week 10 (Deloading) Rest Intervals - 1 Minute Monday Full Squats 2 Sets x 8-12 Reps Romanian Deadlifts 2 Sets x 8-12 Reps Bench Press 2 Sets x 8-12 Reps Pendlay Bent Over Rows 2 Sets x 8-12 Reps Superset: Dumbbell Curls/Skull Crushers 2 Sets x 8-12 Reps Abdominal Superset (Russian Twists, Twisting Sit-Ups) 3 Sets x 8-12 Reps Wednesday Military Press 2 Sets x 8-12 Reps Pull-Ups 2 Sets x 8-12 Reps Dips 2 Sets x 8-12 Reps Bent Over Rows 4 Sets x 8-12 Reps Superset: Barbell Shrugs/Lateral Raises 2 Sets x 8-12 Reps Calf Raises 2 Sets x 8-12 Reps Friday Split Squats 2 Sets x 8-12 Reps Snatch-Grip Deadlifts 2 Sets x 8-12 Reps Incline Bench Press 2 Sets x 8-12 Reps Chin-Ups or Pendlay Bent Over Rows 2 Sets x 8-12 Reps Superset: Reverse Curls/Skull Crushers 2 Sets x 8-12 Reps Abdominal Superset (Weighted Sit-Ups, Leg Raises) 3 Sets x 8-12 Reps

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