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    Exercises Preliminaries Maxes Load Reps Week 1 Week 7 Week 14 Week 21 Reps

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    kamuflaselama
    The document outlines a 21-week strength training program with exercises divided into body parts and prescribed sets and reps. It progresses from week to week, starting with lighter weight and higher reps and increasing weight with lower reps over time. Exercises follow a linear or double progression model to continually challenge the body. Target rep and set ranges are provided to ensure sufficient volume for each body part.

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    Exercises Preliminaries Maxes Load Reps Week 1 Week 7 Week 14 Week 21 Reps

    Uploaded by

    kamuflaselama
    23 views3 pages
    The document outlines a 21-week strength training program with exercises divided into body parts and prescribed sets and reps. It progresses from week to week, starting with lighter weight and higher reps and increasing weight with lower reps over time. Exercises follow a linear or double progression model to continually challenge the body. Target rep and set ranges are provided to ensure sufficient volume for each body part.

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    The document outlines a 21-week strength training program with exercises divided into body parts and prescribed sets and reps. It progresses from week to week, starting with lighter weight and higher reps and increasing weight with lower reps over time. Exercises follow a linear or double progression model to continually challenge the body. Target rep and set ranges are provided to ensure sufficient volume for each body part.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    23 views3 pages

    Exercises Preliminaries Maxes Load Reps Week 1 Week 7 Week 14 Week 21 Reps

    Uploaded by

    kamuflaselama
    The document outlines a 21-week strength training program with exercises divided into body parts and prescribed sets and reps. It progresses from week to week, starting with lighter weight and higher reps and increasing weight with lower reps over time. Exercises follow a linear or double progression model to continually challenge the body. Target rep and set ranges are provided to ensure sufficient volume for each body part.

    Copyright:

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

    Exercises
    Load Reps Week 1 Week 7 Week 14 Week 21 Reps
    Squat 10 5
    Bench Press 10 5
    Deadlift 10 5
    OHP 10 5
    Leg Press 12 7
    Incline Press 12 7
    DB Bench 12 7
    Romanian Deadlift 12 7
    Seated Cable Row 12 12
    Cable Pulldown 12 12
    Close Grip Bench 12 12
    Triceps Extension 12 12
    Dumbbell Curl 12 12
    Hammer Curl 12 12
    Cable Crunch 12 12
    Calf Press 12 12
    Rear Delt Row 12 12
    Lateral Raise 12 12
    Progression

    Linear Progression
    Linear Progression
    Linear Progression
    Linear Progression
    Linear Progression
    Linear Progression
    Linear Progression
    Linear Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Double Progression
    Volume
    Parts
    Minimum Current Maximum Range
    Abs 0 6 16 20
    Back 10 12 14 22
    Biceps 8 8 14 20
    Calves 8 8 12 16
    Chest 10 12 12 20
    Front Delts 0 4 6 8
    Hamstring 6 8 10 16
    Quad 8 8 12 18
    Rear Delts 6 6 16 22
    Side Delts 6 6 16 22
    Triceps 6 6 10 14

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