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  • Janet Plan

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    Peter 'Pierre' Robson
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    This document outlines a 4-week lifting program with 3 lifting sessions per week. Each session focuses on either back squats, bench press, or deadlifts along with other accessory exercises. The program progressively increases the weight lifted over the 4 weeks based on percentages of the lifter's 1 rep max for each exercise.

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    This document outlines a 4-week lifting program with 3 lifting sessions per week. Each session focuses on either back squats, bench press, or deadlifts along with other accessory exercises. The program progressively increases the weight lifted over the 4 weeks based on percentages of the lifter's 1 rep max for each exercise.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    16 views12 pages

    Janet Plan

    Uploaded by

    Peter 'Pierre' Robson
    This document outlines a 4-week lifting program with 3 lifting sessions per week. Each session focuses on either back squats, bench press, or deadlifts along with other accessory exercises. The program progressively increases the weight lifted over the 4 weeks based on percentages of the lifter's 1 rep max for each exercise.

    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 12

    Name: Janet Foster Wanted

    Squat 50 57.5
    Bench 40 45
    Deadlif 60 70

    Day 1
    Exercise Sets Reps Intensity Load
    Back Squat (WU) POWER - - - -
    Back Squat (WU) HYPERTROPHY - - - -
    Back Squat 3 6 70.0% 25
    Back Squat 1 6 75.0% 27.5 RPE
    Bench Press (WU) HYPERTROPHY - - -
    Bench Press 3 8 70.0% 17.5
    Bench Press 1 8 75.0% 20 RPE
    Lifting Targets
    Squat: 80kg
    Bench: 50kg
    Deadlift: 100kg
    Total:

    Day 2
    Exercise Sets Reps Intensity Load
    Deadlif (WU) STRENGTH - - - -
    Deadlif 1 1 47.5
    Deadlif 4 3 83.0% 42.5
    Deadlif 1 3 90.0% 47.5
    Bench Press (WU) STRENGTH - - -
    Bench Press 1 1 22.5
    Bench Press 4 5 80.0% 20
    Bench Press 1 5 22.5
    Wide Grip Lat-Pull Down 3 8 RPE 9
    Wide Grip Lat-Pull Down 1 8 RPE 10
    Day 3
    Exercise Sets Reps Intensity Load
    Back Squat (WU) STRENGTH - - - -
    Back Squat 1 1 37.5
    Back Squat 4 3 83.0% 32.5
    Back Squat 1 3 90.0% 37.5 RPE
    Deadlif (WU) POWER - - -
    Deadlif 1 1 42.5
    Deadlif 7 2 75.0% 37.5
    Deadlif 1 2 42.5
    Day 1
    Exercise Sets Reps Intensity Load
    Back Squat (WU) POWER - - - -
    Back Squat (WU) HYPERTROPHY - - - -
    Back Squat 3 6 70.0% 30
    Back Squat 1 6 75.0% 32.5 RPE
    Bench Press (WU) HYPERTROPHY - - -
    Bench Press 3 8 70.0% 22.5
    Bench Press 1 8 75.0% 25 RPE
    Day 2
    Exercise Sets Reps Intensity Load
    Deadlif (WU) STRENGTH - - - -
    Deadlif 1 1 52.5
    Deadlif 4 3 83.0% 47.5
    Deadlif 1 3 90.0% 52.5
    Bench Press (WU) STRENGTH - - -
    Bench Press 1 1 27.5
    Bench Press 4 5 80.0% 25
    Bench Press 1 5 27.5
    Wide Grip Lat-Pull Down 3 8
    Wide Grip Lat-Pull Down 1 8
    Day 3
    Exercise Sets Reps Intensity Load
    Back Squat (WU) STRENGTH - - - -
    Back Squat 1 1 42.5
    Back Squat 4 3 83.0% 37.5
    Back Squat 1 3 90.0% 42.5 RPE
    Deadlif (WU) POWER - - -
    Deadlif 1 1 47.5
    Deadlif 7 2 75.0% 42.5
    Deadlif 1 2 47.5
    Day 1
    Exercise Sets Reps Intensity Load
    Back Squat (WU) POWER - - - -
    Back Squat (WU) HYPERTROPHY - - - -
    Back Squat 3 6 70.0% 35
    Back Squat 1 6 75.0% 37.5 RPE
    Bench Press (WU) HYPERTROPHY - - -
    Bench Press 3 8 70.0% 27.5
    Bench Press 1 8 75.0% 30 RPE
    Day 2
    Exercise Sets Reps Intensity Load
    Deadlif (WU) STRENGTH - - - -
    Deadlif 1 1 57.5
    Deadlif 4 3 83.0% 52.5
    Deadlif 1 3 90.0% 57.5
    Bench Press (WU) STRENGTH - - -
    Bench Press 1 1 32.5
    Bench Press 4 5 80.0% 30
    Bench Press 1 5 32.5
    Wide Grip Lat-Pull Down 3 8 RPE 9
    Wide Grip Lat-Pull Down 1 8 RPE 10
    Day 3
    Exercise Sets Reps Intensity Load
    Back Squat (WU) STRENGTH - - - -
    Back Squat 1 1 47.5
    Back Squat 4 3 83.0% 42.5
    Back Squat 1 3 90.0% 47.5 RPE
    Deadlif (WU) POWER - - -
    Deadlif 1 1 52.5
    Deadlif 7 2 75.0% 47.5
    Deadlif 1 2 52.5
    Day 1
    Exercise Sets Reps Intensity Load
    Back Squat (WU) POWER - - - -
    Back Squat (WU) HYPERTROPHY - - - -
    Back Squat 3 6 70.0% 40
    Back Squat 1 6 75.0% 42.5 RPE
    Bench Press (WU) HYPERTROPHY - - - -
    Bench Press 3 8 70.0% 32.5
    Bench Press 1 8 75.0% 35 RPE
    Day 2
    Exercise Sets Reps Intensity Load
    Deadlif (WU) STRENGTH - - - -
    Deadlif 1 1 62.5
    Deadlif 4 3 83.0% 57.5
    Deadlif 1 3 90.0% 62.5
    Bench Press (WU) STRENGTH - - - -
    Bench Press 1 1 37.5
    Bench Press 4 5 80.0% 35
    Bench Press 1 5 37.5
    Wide Grip Lat-Pull Down 3 8 RPE 9
    Wide Grip Lat-Pull Down 1 8 RPE 10

    RPE
    Day 3
    Exercise Sets Reps Intensity Load
    Back Squat (WU) STRENGTH - - - -
    Back Squat 1 1 52.5
    Back Squat 4 3 83.0% 47.5
    Back Squat 1 3 90.0% 52.5 RPE
    Deadlif (WU) POWER - - - -
    Deadlif 1 1 57.5
    Deadlif 7 2 75.0% 52.5
    Deadlif 1 2 57.5

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