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  • Monday Reps Week 1 Week 2 Week 3 Squat: Assistance Exercises

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    Trevor Albert
    44 views4 pages
    This document outlines a 3 day per week strength training program over 10 weeks. It includes exercises like squats, bench press, rows, and shows the progression of weight and reps over time with the goal of increasing strength. Assistance exercises like calf raises and pullovers are also included.

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    Original Title

    Bill Starr - HLM

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    This document outlines a 3 day per week strength training program over 10 weeks. It includes exercises like squats, bench press, rows, and shows the progression of weight and reps over time with the goal of increasing strength. Assistance exercises like calf raises and pullovers are also included.

    Copyright:

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

    Monday Reps Week 1 Week 2 Week 3 Squat: Assistance Exercises

    Uploaded by

    Trevor Albert
    This document outlines a 3 day per week strength training program over 10 weeks. It includes exercises like squats, bench press, rows, and shows the progression of weight and reps over time with the goal of increasing strength. Assistance exercises like calf raises and pullovers are also included.

    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

    Monday Reps Week 1 Week 2 Week 3

    Squat 5 95 100 100


    5 120 125 125
    5 145 150 150
    5 170 175 180
    5 195 200 205

    Bench Press 5 75 80 80
    5 95 100 100
    5 115 120 120
    5 135 140 145
    5 155 160 165

    Barbell Row 5 70 75 75
    5 90 90 95
    5 105 110 115
    5 125 130 135
    5 145 150 155
    Assistance Incline Dumbbell Press 2 x 20
    Exercises Calf Raises 3 x 30

    Wednesday Reps Week 1 Week 2 Week 3


    Squat 5 80 80 80
    5 100 100 100
    5 120 120 120
    5 140 140 145
    5 160 160 165

    Press 5 50 55 55
    5 65 65 70
    5 75 80 85
    5 90 95 100
    5 105 110 115

    Good Mornings 8 60 105 110


    8 75 105 110
    8 85 105 110
    8 100 105 110
    Assistance Dumbbell Pullovers 2 x 20
    Exercises Hammer Curls 2 x 20
    Friday Reps Week 1 Week 2 Week 3
    Squat 5 90 90 90
    5 110 110 115
    5 135 135 135
    5 155 155 160
    5 180 180 185

    Incline Bench Press 5 70 70 75


    5 85 90 90
    5 105 105 110
    5 120 125 130
    5 140 145 150

    Barbell Shrug 5 45 50 50
    5 55 60 65
    5 70 75 75
    5 80 85 90
    5 95 100 105
    Assistance Chinups 4xF
    Exercises Dips 4xF
    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
    105 105 110 110 115 115 120
    130 135 135 140 140 145 150
    155 160 165 165 170 175 180
    180 185 190 195 200 205 210
    210 215 220 225 230 235 240

    85 85 90 90 95 95 100
    105 110 110 115 115 120 125
    125 130 135 135 140 145 150
    145 150 155 160 165 170 175
    170 175 180 185 190 195 200

    80 80 85 85 90 90 95
    100 100 105 110 110 115 115
    120 120 125 130 135 135 140
    140 145 145 150 155 160 165
    160 165 170 175 180 185 190

    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10


    85 85 90 90 90 95 95
    105 110 110 110 115 115 120
    125 130 135 135 135 140 145
    145 150 155 155 160 165 170
    170 175 180 180 185 190 195

    60 60 65 65 70 70 75
    75 75 80 85 85 90 90
    90 90 95 100 105 105 110
    105 110 110 115 120 125 130
    120 125 130 135 140 145 150

    115 120 125 130 135 140 145


    115 120 125 130 135 140 145
    115 120 125 130 135 140 145
    115 120 125 130 135 140 145
    Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
    95 95 100 100 105 105 110
    115 120 125 125 130 135 135
    140 145 150 150 155 160 165
    165 170 175 180 180 185 190
    190 195 200 205 210 215 220

    75 80 80 85 85 90 90
    95 100 100 105 110 110 115
    115 120 120 125 130 135 135
    135 140 145 145 150 155 160
    155 160 165 170 175 180 185

    55 55 60 60 65 65 70
    65 70 75 75 80 85 85
    80 85 90 90 95 100 105
    95 100 105 110 110 115 120
    110 115 120 125 130 135 140

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