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  • Week 7: Squat Bench Deadlift Weight Lbs

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    Arndrit Kucuku
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    This document outlines a 5-day strength training program focused on squats, bench press, and deadlifts. Each day includes 3-4 exercises with sets and reps listed at percentages of the lifter's 1 rep max. An emphasis is placed on increasing weight and decreasing reps across sets. Additional accessory exercises target specific muscle groups. Stretching for 15-20 minutes is recommended after each session. Notes sections are included but left blank.

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    Week 7.xlsx

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    This document outlines a 5-day strength training program focused on squats, bench press, and deadlifts. Each day includes 3-4 exercises with sets and reps listed at percentages of the lifter's 1 rep max. An emphasis is placed on increasing weight and decreasing reps across sets. Additional accessory exercises target specific muscle groups. Stretching for 15-20 minutes is recommended after each session. Notes sections are included but left blank.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    35 views4 pages

    Week 7: Squat Bench Deadlift Weight Lbs

    Uploaded by

    Arndrit Kucuku
    This document outlines a 5-day strength training program focused on squats, bench press, and deadlifts. Each day includes 3-4 exercises with sets and reps listed at percentages of the lifter's 1 rep max. An emphasis is placed on increasing weight and decreasing reps across sets. Additional accessory exercises target specific muscle groups. Stretching for 15-20 minutes is recommended after each session. Notes sections are included but left blank.

    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 4

    1

    SQUAT
    BENCH
    DEADLIFT
    WEIGHT LBS

    WEEK 7
    Movement Sets Reps %1RM
    SQ Squat 1 5 50.0%
    SQ 1 4 60.0%
    SQ 1 3 70.0%
    SQ 5 2 80.0%
    DAY 1

    BN 3, 2, 1, sec pause Bench Press 1 3 50.0%


    BN 1 3 60.0%
    BN 2 3 70.0%
    BN 4 2 75.0%
    Pecs 5 8 -
    Front Delts 5 6 -
    Reverse Hypers 5 6 -
    Stretching (15-20 minutes) - - -

    Movement Sets Reps %1RM


    Hyperextension 3 10 -
    BN Speed Bench 1 6 45.0%
    DAY 2

    BN 1 6 50.0%
    BN 4 6 55.0%
    Dips 5 4 -
    Lats 5 8 -
    Goodmorning (Seated) 4 5 -
    Stretching (15-20 minutes) - - -

    Movement Sets Reps %1RM


    Hyperextension 3 10 -
    DL Deadlift to the knees with 1 sec 1 3 50.0%
    DL pause 1 3 60.0%
    DL 4 3 70.0%
    BN Bench Press 1 5 50.0%
    BN 1 4 60.0%
    DAY 3

    BN 1 3 70.0%
    BN 4 2 80.0%
    DL Deadlift off Blocks (bar is 5 cm below 1 3 60.0%
    DL knee) with chains 1 3 70.0%
    DL 1 3 80.0%
    DL 2 2 85.0%
    D
    DL 2 1 90.0%
    Lats 5 8 -
    Abs 4 10 -
    Stretching (15-20 minutes) - - -

    Movement Sets Reps %1RM


    Hyperextension 3 10 -
    BN Bench Press 1 5 55.0%
    BN 1 4 65.0%
    BN 1 3 75.0%
    BN 4 2 85.0%
    SQ Squat 1 5 50.0%
    DAY 4

    SQ 1 4 60.0%
    SQ 1 3 70.0%
    SQ 4 2 80.0%
    BN Bench Press 1 3 50.0%
    BN 1 3 60.0%
    BN 1 3 70.0%
    BN 4 3 80.0%
    Pecs 5 8 -
    Hyperextensions 5 8 -
    Stretching (15-20 minutes) - - -

    Movement Sets Reps %1RM


    DL Full Deadlift + Deadlift from below 1 1+2 50.0%
    DL the knees 1 1+2 60.0%
    DL 1 1+2 70.0%
    DAY 5

    DL 4 1+2 75.0%
    BN Decline Bench Press 1 4 50.0%
    BN 1 4 60.0%
    BN 4 4 70.0%
    Medial Delts 5 6 -
    Lats 5 8 -
    Stretching (15-20 minutes) - - -
    RPE LOAD Notes
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    -
    -
    -
    -

    RPE LOAD Notes


    - NW
    - 0
    - 0
    - 0
    -
    -
    -
    -

    RPE LOAD Notes


    - NW
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    -
    -
    -

    RPE LOAD Notes


    - NW
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    -
    -
    -

    RPE LOAD Notes


    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    - 0
    -
    -
    -

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