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    Week 1 Monday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift

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    PerronD17
    Week 1 includes upper body pressing workouts on Mondays, Tuesdays and Fridays with lower body pressing on Thursdays. Wednesdays and Sundays feature neural charge circuits and biceps. Saturdays focus on lats and biceps. Most lifts list target weights and reps for sets over 5 weeks.

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    Week 1 Monday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift

    Uploaded by

    PerronD17
    27 views7 pages
    Week 1 includes upper body pressing workouts on Mondays, Tuesdays and Fridays with lower body pressing on Thursdays. Wednesdays and Sundays feature neural charge circuits and biceps. Saturdays focus on lats and biceps. Most lifts list target weights and reps for sets over 5 weeks.

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    HPM-week1_final

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    Week 1 includes upper body pressing workouts on Mondays, Tuesdays and Fridays with lower body pressing on Thursdays. Wednesdays and Sundays feature neural charge circuits and biceps. Saturdays focus on lats and biceps. Most lifts list target weights and reps for sets over 5 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    27 views7 pages

    Week 1 Monday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift

    Uploaded by

    PerronD17
    Week 1 includes upper body pressing workouts on Mondays, Tuesdays and Fridays with lower body pressing on Thursdays. Wednesdays and Sundays feature neural charge circuits and biceps. Saturdays focus on lats and biceps. Most lifts list target weights and reps for sets over 5 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xls, pdf, or txt
    of 7

    WEEK 1 Monday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift

    A1. Push Press 1 RM = 3 RM = 225 MTW = 225

    Weight 0 185 195 205 215 225 215 220 225 215
    Reps 3 3 3 3 3 3 3 3 3 3
    A2. Shrugs
    Weight
    Reps
    B1. Incline Bench 1 RM = 3 RM = MTW = 185

    Weight 185 175 180 185 175

    Reps 3 3 3 3 3
    B2. Face Pulls
    Weight
    Reps
    C1. Flat Bench 1 RM = 3 RM = MTW = 225
    Weight 225 215 220 225 215
    Reps 3 3 3 3 3

    C2. Rear Delt Flies


    Weight
    Reps

    D1. Back Squats 1 RM = 3 RM = MTW = 355


    Weight 0 275 295 315 335 355 315 335 355 315

    Reps 3 3 3 3 3 3 3 3 3 3
    Tuesday - Upper Body Pressing - 3 Lifts/Lower Body Pressing 1 Lift
    A1. Push Press 1 RM = 3 RM = MTW = 225

    Weight 0 185 195 205 215 225 215 220 225 215
    Reps 3 3 3 3 3 3 3 3 3 3
    A2. Shrugs
    Weight
    Reps
    B1. Incline Bench 1 RM = 3 RM = MTW = 185

    Weight 185 175 180 185 175

    Reps 3 3 3 3 3
    B2. Face Pulls
    Weight
    Reps
    C1. Flat Bench 1 RM = 3 RM = MTW = 225
    Weight 225 215 220 225 215

    Reps 3 3 3 3 3

    C2. Rear Delt Flies


    Weight
    Reps

    Conventional
    D1. 1 RM = 3 RM = MTW = 405
    Deadlift
    Weight 0 325 345 365 385 405 365 385 405 365

    Reps 3 3 3 3 3 3 3 3 3 3
    Wednesday
    Neural Charge Workout - 3-4 movements emphasizing whole body using light weight and
    being explosive 3-5 reps with about 3-4 rounds/circuits - stop the entire workout before you
    feel any fatigue
    *Do Biceps after the neural charge workout*
    Thursday - Lower Body Pressing - 2 Lifts/Upper Body Pressing 1 Lift
    A1. Back Squats 1 RM = 3 RM = MTW = 355

    Weight 0 275 295 315 335 355 315 335 355 315
    Reps 3 3 3 3 3 3 3 3 3 3
    Conventional
    A2. 1 RM = 3 RM = MTW = 405
    Deadlift
    Weight 405 365 385 405 365
    Reps 3 3 3 3 3
    B1. Incline Bench 1 RM = 3 RM = MTW = 185

    Weight 0 105 125 145 165 185 175 180 185 175

    Reps 3 3 3 3 3 3 3 3 3 3
    B2. Face Pulls
    Weight
    Reps

    SLED WORK
    Friday - Lower Body Pressing - 2 Lifts/Upper Body Pressing 1 Lift
    A1. Back Squats 1 RM = 3 RM = MTW = 355

    Weight 0 275 295 315 335 355 315 335 355 315
    Reps 3 3 3 3 3 3 3 3 3 3
    Conventional
    A2. 1 RM = 3 RM = MTW = 405
    Deadlift
    Weight 405 365 385 405 365
    Reps 3 3 3 3 3
    B1. Flat Bench 1 RM = 3 RM = MTW = 225

    Weight 0 145 165 185 205 225 215 220 225 215

    Reps 3 3 3 3 3 3 3 3 3 3
    B2. Rear Delt Flies
    Weight
    Reps

    SLED WORK
    Saturday
    Lats and Biceps Workout
    Sunday
    Neural Charge Workout - 3-4 movements emphasizing whole body using light weight and
    being explosive 3-5 reps with about 3-4 rounds/circuits - stop the entire workout before you
    feel any fatigue

    *Do Biceps after the neural charge workout*

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