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    Squat - Volume Day Exercise Week One Week Two Week Three Week Four Notes

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    andy_sidd
    This document outlines a 4-week strength training program that focuses on squats, deadlifts, presses, and rows. For each exercise, it provides the sets, reps, and percentages of 1 rep max to use for each week. For example, for front squats it lists 1x3 at 87.5% 1RM for week 1, increasing to 1x3 at 95% 1RM for week 4. The program also includes variations like paused squats and sumo deadlifts to target weaknesses. It progresses intensities and volumes over the 4 weeks for each major lift and muscle group.

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    Squat - Volume Day Exercise Week One Week Two Week Three Week Four Notes

    Uploaded by

    andy_sidd
    49 views5 pages
    This document outlines a 4-week strength training program that focuses on squats, deadlifts, presses, and rows. For each exercise, it provides the sets, reps, and percentages of 1 rep max to use for each week. For example, for front squats it lists 1x3 at 87.5% 1RM for week 1, increasing to 1x3 at 95% 1RM for week 4. The program also includes variations like paused squats and sumo deadlifts to target weaknesses. It progresses intensities and volumes over the 4 weeks for each major lift and muscle group.

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    Training programme

    Original Title

    Training Programme

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    This document outlines a 4-week strength training program that focuses on squats, deadlifts, presses, and rows. For each exercise, it provides the sets, reps, and percentages of 1 rep max to use for each week. For example, for front squats it lists 1x3 at 87.5% 1RM for week 1, increasing to 1x3 at 95% 1RM for week 4. The program also includes variations like paused squats and sumo deadlifts to target weaknesses. It progresses intensities and volumes over the 4 weeks for each major lift and muscle group.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as doc, pdf, or txt
    49 views5 pages

    Squat - Volume Day Exercise Week One Week Two Week Three Week Four Notes

    Uploaded by

    andy_sidd
    This document outlines a 4-week strength training program that focuses on squats, deadlifts, presses, and rows. For each exercise, it provides the sets, reps, and percentages of 1 rep max to use for each week. For example, for front squats it lists 1x3 at 87.5% 1RM for week 1, increasing to 1x3 at 95% 1RM for week 4. The program also includes variations like paused squats and sumo deadlifts to target weaknesses. It progresses intensities and volumes over the 4 weeks for each major lift and muscle group.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
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    of 5

    Squat Volume Day

    Exercise

    Front Squat

    Week One

    Week Two

    Week Three

    Week Four

    1 x 3 @ 87.5%
    1 x 3 @ 90% 1 x 3 @ 92.5% 1 x 3 @ 95%
    3 x 2 @ 90%
    3 x 2 @ 92.5% 3 x 2 @ 95% 3 x 2 @ 97.5%
    3+ x 1 @ 92.5% 3+ x 1 @ 95% 3+ x 1 @ 97.5% 3+ x 1 @ 100%

    Comp Squat

    3 x 5 @ 80%

    3 x 5 @ 82.5%

    3 x 5 @ 85%

    3 x 5 @ 87.5%

    Comp Squat

    3 x 8 @ 70%

    5 x 5 @ 70%

    3 x 8 @ 75%

    5 x 5 @ 75%

    3 x 10

    3 x 10

    3 x 10

    3 x 10

    Romanian Deadlift

    Notes:

    Notes

    Bench
    Exercise
    Bench

    Paused Bench

    Week One

    Week Two

    1 x 3 @ 87.5%
    3 x 2 @ 90%
    3+ x 1 @ 92.5%

    1 x 3 @ 90%
    3 x 2 @ 92.5%
    3+ x 1 @ 95%

    3 x 3 @ 80%

    Week Three

    Week Four

    1 x 3 @ 92.5%
    1 x 3 @ 95%
    3 x 2 @ 95%
    3 x 2 @ 97.5%
    3+ x 1 @ 97.5% 3+ x 1 @ 100%

    4 x 2 @ 82.5% 3 x 1 @ 87.5%

    5 x 3 @ 80%

    3 x 12

    4 x 12

    3 x 12

    5 x 12

    OHP

    3 x 5 @ 80%
    3 x 8 @ 70%

    3 x 5 @ 82.5%
    5 x 5 @ 70%

    3 x 5 @ 85%
    3 x 8 @ 75%

    3 x 5 @ 87.5%
    5 x 5 @ 75%

    BB Row

    3 x 5 @ 80%
    3 x 8 @ 70%

    3 x 5 @ 82.5%
    5 x 5 @ 70%

    3 x 5 @ 85%
    3 x 8 @ 75%

    3 x 5 @ 87.5%
    5 x 5 @ 75%

    Pull-downs

    arms and prehab

    Notes:

    Notes

    Deadlift
    Exercise

    Week One

    Week Two

    Week Three

    Week Four

    3 x 3 @ 85%

    3 x 3 @ 87.5%

    3 x 3 @ 90%

    3 x 3 @ 92.5%

    3 x 5 @ 80%
    3 x 8 @ 70%

    3 x 5 @ 82.5% 3 x 5 @ 85% 3 x 5 @ 87.5%


    5 x 5 @ 70% 3 x 8 @ 75% 5 x 5 @ 75%

    Sumo Deadlift

    4 Block Pulls
    Conventional

    Front Squat

    Romanian Deadlift

    Notes:

    3 x 10

    3 x 10

    3 x 10

    3 x 10

    Notes

    Bench Accessory
    Exercise
    OHP

    Bench Press

    BB Row

    CG Bench Press

    arms and prehab

    Notes:

    Week One

    Week Two

    Week Three

    Week Four

    1 x 3 @ 87.5%
    1 x 3 @ 90%
    1 x 3 @ 92.5%
    1 x 3 @ 95%
    3 x 2 @ 90%
    3 x 2 @ 92.5%
    3 x 2 @ 95%
    3 x 2 @ 97.5%
    3+ x 1 @ 92.5% 3+ x 1 @ 95% 3+ x 1 @ 97.5% 3+ x 1 @ 100%

    3 x 5 @ 80% 3 x 5 @ 82.5% 3 x 5 @ 85% 3 x 5 @ 87.5%


    3 x 8 @ 70% 5 x 5 @ 70% 3 x 8 @ 75% 5 x 5 @ 75%
    3 x 5 @ 80% 3 x 5 @ 82.5% 3 x 5 @ 85% 3 x 5 @ 87.5%
    3 x 8 @ 70% 5 x 5 @ 70% 3 x 8 @ 75% 5 x 5 @ 75%

    4 x 12

    4 x 10

    4x8

    4x6

    Notes

    Squat Intensity Day


    Exercise
    Comp Squat

    Paused Squat

    Week One

    Week Two

    Week Three

    Week Four

    1 x 3 @ 87.5%
    1 x 3 @ 90%
    1 x 3 @ 92.5%
    1 x 3 @ 95%
    3 x 2 @ 90%
    3 x 2 @ 92.5%
    3 x 2 @ 95%
    3 x 2 @ 97.5%
    5+ x 1 @ 92.5% 5+ x 1 @ 95% 5+ x 1 @ 97.5% 5+ x 1 @ 100%

    3 x 3 @ 80%

    4 x 2 @ 82.5% 3 x 1 @ 87.5% 5 x 3 @ 80%

    Hack Squat

    4 x 12

    4 x 10

    4x8

    4x6

    Banded Good Mornings

    4 x 12

    4 x 12

    4 x 12

    4 x 12

    Notes:

    Notes

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