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    RPE Mesocycle ..

    Uploaded by

    Dilly Bolt Khan
    The document outlines two 7-week training routines, one for Adil and one for Premi. Each routine follows the same structure: it is divided into weeks that progress in volume and intensity, and includes exercises for the main lifts (squat, bench, deadlift) as well as accessories. The routines provide the specific weight and sets/reps for each exercise each day of the week.

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    RPE Mesocycle ..

    Uploaded by

    Dilly Bolt Khan
    1K views8 pages
    The document outlines two 7-week training routines, one for Adil and one for Premi. Each routine follows the same structure: it is divided into weeks that progress in volume and intensity, and includes exercises for the main lifts (squat, bench, deadlift) as well as accessories. The routines provide the specific weight and sets/reps for each exercise each day of the week.

    Original Description:

    A powerlifting method made by me

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    The document outlines two 7-week training routines, one for Adil and one for Premi. Each routine follows the same structure: it is divided into weeks that progress in volume and intensity, and includes exercises for the main lifts (squat, bench, deadlift) as well as accessories. The routines provide the specific weight and sets/reps for each exercise each day of the week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    1K views8 pages

    RPE Mesocycle ..

    Uploaded by

    Dilly Bolt Khan
    The document outlines two 7-week training routines, one for Adil and one for Premi. Each routine follows the same structure: it is divided into weeks that progress in volume and intensity, and includes exercises for the main lifts (squat, bench, deadlift) as well as accessories. The routines provide the specific weight and sets/reps for each exercise each day of the week.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 8

    Adil - Routine

    Week 1
    6x3

    Week 2
    6x2

    Week 3
    8 x 2 SP

    Week 4
    6x4

    Week 5
    4-5 x 1

    Week 6
    3x3

    Week 7
    1-3 x 1

    Monday
    Squat
    Sumo D
    P Squat
    Abs

    Squat
    165-175
    4.4 - 120
    4.4 - 110
    3 x 20

    175-185
    4.3 - 140
    4.3 - 122.5
    3 x 20

    152.5-165
    2.5 - 130
    2.5 - 117.5
    3 x 20

    165-175
    .
    3.5 - 122.5
    3 x 20

    195-205
    2.2 - 160
    2.2 - 135
    3 x 20

    175-185
    1.2 - 170
    2.1 - 150
    3 x 20

    185-205
    1.1 - 180
    1.1 - 160
    3 x 20
    Bench

    Wednesday
    Bench Paused
    Incline Spotto P
    OHP
    Lats

    115-122.5
    4.4 - 60
    4.4 - 50
    4x8

    122.5-127.5
    4.3 - 65
    4.3 - 55
    4x8

    105-115
    2.5 - 62.5
    2.5 - 52.5
    4x8

    115-122.5
    3.5 - 65
    3.5 - 55
    4x8

    135-142.5
    2.2 - 75
    2.2 - 65
    4x8

    122.5-127.5
    1.2 - 82.5
    1.2 - 72.5
    4x8

    127.5-142.5
    1.1 - 90
    1.1 - 80
    4x8
    Deadlift

    Friday
    Deadlift
    HB Paused
    Hyperextention
    DB Hamstrings
    Abs

    210-222.5
    4.4 - 100
    2x8
    3x8
    3 x 20

    222.5-237.5
    4.3 - 112.5
    2x8
    3x8
    3 x 20

    195-210
    2.5 - 107.5
    2x8
    3x8
    3 x 20

    210-222.5
    3.5 - 112.5
    2x8
    3x8
    3 x 20

    250-262.5
    2.2 - 125
    2x8
    3x8
    3 x 20

    222.5-237.5
    2.1 - 140
    2x8
    3x8
    3 x 20

    235-262.5
    1.1 - 150
    2x8
    3x8
    3 x 20

    135-145
    4.4 - 70
    4.4 - 110

    145-155
    4.3 - 80
    4.3 - 130

    125-135
    2.5 - 75
    2.5 - 120

    135-145
    3.5 - 80
    3.5 - 130

    165-175
    2.2 - 90
    2.2 - 150

    145-155
    1.2 - 100
    1.2 - 160

    155-175
    1.1 - 105
    1.1 - 170

    Sunday
    Wide Squat
    Wide Bench
    SL DL

    Wide Squat

    DB Pullovers

    5x5

    5x5

    5x5

    5x5

    5x5

    5x5

    5x5

    205

    143.5
    153.75
    164
    174.25
    184.5
    194.75

    70%
    75%
    80%
    85%
    90%
    95%

    142.5

    99.75
    106.875
    114
    121.125
    128.25
    135.375

    70%
    75%
    80%
    85%
    90%
    95%

    262.5

    183.75
    196.875
    210
    223.125
    236.25
    249.375

    70%
    75%
    80%
    85%
    90%
    95%

    200

    115
    125
    135
    145
    155
    165

    57.50%
    62.50%
    67.50%
    72.50%
    77.50%
    82.50%

    Premi - Routine
    Week 1
    6x3

    Week 2
    6x2

    Week 3
    8 x 2 SP

    Week 4
    6x4

    Week 5
    4-5 x 1

    Week 6
    3x3

    Week 7
    1-3 x 1

    115-122.5
    4.4 - 80
    4.4 - 75
    3 x 20

    122.5-130
    4.3 - 100
    4.3 - 85
    3 x 20

    107.5-115
    2.5 - 90
    2.5 - 80
    3 x 20

    115-122.5
    3.5 - 100
    3.5 - 85
    3 x 20

    137.5-145
    2.2 - 110
    2.2 - 95
    3 x 20

    122.5-130
    1.2 - 120
    2.1 - 110
    3 x 20

    130-142.5
    1.1 - 140
    1.1 - 115
    3 x 20

    82.5-87.5
    4.4 - 45
    4.4 - 40
    4x8

    87.5-92.5
    4.3 - 52.5
    4.3 - 45
    4x8

    75-82.5
    2.5 - 50
    2.5 - 42.5
    4x8

    82.5-87.5
    3.5 - 52.5
    3.5 - 45
    4x8

    97.75-102.5
    2.2 - 60
    2.2 - 50
    4x8

    87.5-92.5
    1.2 - 65
    1.2 - 55
    4x8

    92.5-102.5
    1.1 - 70
    1.1 - 57.5
    4x8

    145-155
    4.4 - 70
    2x8
    3x8
    3 x 20

    155-165
    4.3 - 80
    2x8
    3x8
    3 x 20

    135-145
    2.5 - 75
    2x8
    3x8
    3 x 20

    145-155
    3.5 - 80
    2x8
    3x8
    3 x 20

    172.5-182.5
    2.2 - 90
    2x8
    3x8
    3 x 20

    155-165
    1.2 - 100
    2x8
    3x8
    3 x 20

    165-182.5
    1.1 - 105
    2x8
    3x8
    3 x 20

    87.5-95
    4.4 - 70
    4.4 - 90

    95-100
    4.3 - 80
    4.3 - 100

    82.5-87.5
    2.5 - 75
    2.5 - 95

    87.5-95
    3.5 - 80
    3.5 - 100

    107.5-115
    2.2 - 90
    2.2 - 110

    95-100
    1.2 - 100
    1.2 - 115

    100-115
    1.1 - 105
    1.1 - 120

    Monday
    Squat
    Sumo D
    P Squat
    Abs

    Wednesday
    Bench Paused
    Incline Spotto P
    OHP
    Lats

    Friday
    Deadlift
    HB Paused
    Hyperextention
    DB Hamstrings
    Abs

    Sunday
    Wide Squat
    Wide Bench
    SL DL

    DB Pullovers

    5x5

    5x5

    5x5

    5x5

    5x5

    5x5

    5x5

    Squat

    145

    101.5
    108.75
    116
    123.25
    130.5
    137.75

    Bench

    102.5

    71.75
    76.875
    82
    87.125
    92.25
    97.375

    Deadlift

    182.5

    127.75
    136.875
    146
    155.125
    164.25
    173.375

    130

    74.75
    81.25
    87.75
    94.25
    100.75
    107.25

    Wide Squat

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