Parakonân Training 6-Week Template 2021

Parakonan Training - 6 Week Strength Program
Rounding 2.5 <-- choose 2.5 (kg) or 5 (lb)

Edit These Cells
Week 1/Day 1
Movement: Sets: Reps: Percentage: Percentage BaseRPE:
Comp. Squat 1 1 8
6 5 70% e1RM
Comp. Bench 1 1 8
8 5 70% e1RM
Giant Set:
Floor Press 1 1 8
1 7 9
2 7 95% 7@9
Preacher Curl 4 15 to 25 8
DB Lat. Raise 4 15 to 25 8
Week 1/Day 2
Comp. Deadlift 1 1 8
6 5 70% e1RM
Superset:
3CP Bench 1 1 8
1 7 9
2 7 95% 7@9
Chin Up 4 5 to 15 8
Superset:
Leg Press 4 15 to 25 8
Lying Leg Curl 4 15 to 25 8
Week 1/Day 3
3CP Squat 1 1 8
1 7 9
2 7 95% 7@9
Giant Set:
Pin Bench 1 1 8
(Off Chest) 1 7 9
2 7 95% 7@9
E-Z Bar Curl 4 15 to 25 8
Cable Lat. Raise 4 15 to 25 8
Giant Set:
Tempo Bench 1 7 9
(3-3-3-0) 1 7 95% 7@9
Incline DB Curl 2 15 to 25 8
Cable Lat. Rais 2 15 to 25 8
Week 1/Day 4
1CP Deadlift 1 1 8
(Off Floor) 1 7 9
2 7 95% 7@9
Giant Set:
T&G Bench 1 1 8
1 7 9
2 7 95% 7@9
Chin Up 4 5 to 15 8
Giant Set:
RDL 1 7 9
1 7 95% 7@9
Skull Crusher 2 15 to 25 8
(Dumbbell)
Load: Estimated 1RM:
100 107.5
75
0
0
100 127.5
95

0
0
0
0
0

0
0
0
0
0
0
0
0

0
0
0
0
0
0
0
0
Week 2/Day 1
Movement: Sets: Reps: Percentage: Percentage BaseRPE: Load:
Comp. Squat 1 1 8
6 5 75% e1RM 0
Comp. Bench 1 1 8
8 5 75% e1RM 0
Giant Set:
2 Board Benc 1 1 8
1 5 9
2 5 95% 5@9 0
Week 2/Day 2
Comp. Deadlif 1 1 8
6 5 75% e1RM 0
Superset:
2CP Bench 1 1 8
1 5 9
2 5 95% 5@9 0
Chin Up 4 5 to 15 8
Superset:
Lunges 4 15 to 25 8
Lying Leg Cur 4 15 to 25 8
Week 2/Day 3
Pin Squat 1 1 8
1 5 9
2 5 95% 5@9 0
Giant Set:
Spoto Bench 1 1 8
(2in. Off Chest 1 5 9
2 5 95% 5@9 0
Cable Lat. Rai 4 15 to 25 8
Giant Set:
Tempo Bench 1 5 9
(5-0-0-0) 1 5 95% 5@9 0
Hammer Curl 2 15 to 25 8
Cable Lat. Ra 2 15 to 25 8
Week 2/Day 4
Deficit Deadlif 1 1 8
(2in Deficit) 1 5 9
2 5 95% 5@9 0
Giant Set:
Pin Bench 1 1 8
(Midway) 1 5 9
2 5 95% 5@9 0
Chin Up 4 5 to 15 8
Giant Set:
Cable Row 1 5 9
1 5 95% 5@9 0
(Dumbbell)
Estimated 1RM:
0
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
0
0
Estimated 1RM:
0
0
0
0
0
Week 3/Day 1
Comp. Squat 1 1 8
6 5 72.50% e1RM 0
Comp. Bench 1 1 8
8 5 72.50% e1RM 0
Giant Set:
Floor Press 1 1 8
1 6 9
2 6 95% 6@9 0
Week 3/Day 2
Comp. Deadlif 1 1 8
6 5 72.50% e1RM 0
Superset:
3CP Bench 1 1 8
1 6 9
2 6 95% 6@9 0
Chin Up 4 5 to 15 8
Superset:
Week 3/Day 3
3CP Squat 1 1 8
1 6 9
2 6 95% 6@9 0
Giant Set:
Pin Bench 1 1 8
(Off Chest) 1 6 9
2 6 95% 6@9 0
Giant Set:
Tempo Bench 1 6 9
(3-3-3-0) 1 6 95% 6@9 0
Incline DB Cu 2 15 to 25 8
Week 3/Day 4
1CP Deadlift 1 1 8
(Off Floor) 1 6 9
2 6 95% 6@9 0
Giant Set:
T&G Bench 1 1 8
1 6 9
2 6 95% 6@9 0
Chin Up 4 5 to 15 8
Giant Set:
RDL 1 6 9
1 6 95% 6@9 0
(Dumbbell)
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
0
0
Estimated 1RM:
0
0
0
0
0
Week 4/Day 1
Comp. Squat 1 1 8
6 5 77.50% e1RM 0
Comp. Bench 1 1 8
8 5 77.50% e1RM 0
Giant Set:
2 Board Benc 1 1 8
1 4 9
2 4 95% 4@9 0
Week 4/Day 2
Comp. Deadlif 1 1 8
6 5 77.50% e1RM 0
Superset:
2CP Bench 1 1 8
1 4 9
2 4 95% 4@9 0
Chin Up 4 5 to 15 8
Superset:
Lunges 4 15 to 25 8
Week 4/Day 3
Pin Squat 1 1 8
1 4 9
2 4 95% 4@9 0
Giant Set:
Spoto Bench 1 1 8
2 4 95% 4@9 0
Giant Set:
Tempo Bench 1 4 9
(5-0-0-0) 1 4 95% 4@9 0
Week 4/Day 4
(2in Deficit) 1 4 9
2 4 95% 4@9 0
Giant Set:
Pin Bench 1 1 8
(Midway) 1 4 9
2 4 95% 4@9 0
Chin Up 4 5 to 15 8
Giant Set:
Cable Row 1 4 9
1 4 95% 4@9 0
(Dumbbell)
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
0
0
Estimated 1RM:
0
0
0
0
0
Week 5/Day 1
Comp. Squat 1 1 8
6 5 75% e1RM 0
Comp. Bench 1 1 8
8 5 755% e1RM 0
Giant Set:
Floor Press 1 1 8
1 5 9
2 5 95% 5@9 0
Week 5/Day 2
Comp. Deadlif 1 1 8
6 5 75% e1RM 0
Superset:
3CP Bench 1 1 8
1 5 9
2 5 95% 5@9 0
Chin Up 4 5 to 15 8
Superset:
Week 5/Day 3
3CP Squat 1 1 8
1 5 9
2 5 95% 5@9 0
Giant Set:
Pin Bench 1 1 8
(Off Chest) 1 5 9
2 5 95% 5@9 0
Giant Set:
Tempo Bench 1 5 9
(3-3-3-0) 1 5 95% 5@9 0
Incline DB Cu 2 15 to 25 8
Week 5/Day 4
1CP Deadlift 1 1 8
(Off Floor) 1 5 9
2 5 95% 5@9 0
Giant Set:
T&G Bench 1 1 8
1 5 9
2 5 95% 5@9 0
Chin Up 4 5 to 15 8
Giant Set:
RDL 1 5 9
1 5 95% 5@9 0
(Dumbbell)
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
0
0
Estimated 1RM:
0
0
0
0
0
Week 6/Day 1
Comp. Squat 1 1 8
6 5 80% e1RM 0
Comp. Bench 1 1 8
8 5 80% e1RM 0
Giant Set:
2 Board Benc 1 1 8
1 3 9
2 3 95% 3@9 0
Week 6/Day 2
Comp. Deadlif 1 1 8
6 5 80% e1RM 0
Superset:
2CP Bench 1 1 8
1 3 9
2 3 95% 3@9 0
Chin Up 4 5 to 15 8
Superset:
Lunges 4 15 to 25 8
Week 6/Day 3
Pin Squat 1 1 8
1 3 9
2 3 95% 3@9 0
Giant Set:
Spoto Bench 1 1 8
2 3 95% 3@9 0
Giant Set:
Tempo Bench 1 3 9
(5-0-0-0) 1 3 95% 3@9 0
Week 6/Day 4
(2in Deficit) 1 3 9
2 3 95% 3@9 0
Giant Set:
Pin Bench 1 1 8
(Midway) 1 3 9
2 3 95% 3@9 0
Chin Up 4 5 to 15 8
Giant Set:
Cable Row 1 3 9
1 3 95% 3@9 0
(Dumbbell)
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
Estimated 1RM:
0
0
0
0
0
Estimated 1RM:
0
0
0
0
0
Re
1 2 3 4
10 100% 96% 92% 89%
9.5 98% 94% 91% 88%
9 96% 92% 89% 86%
8.5 94% 91% 88% 85%
8 92% 89% 86% 84%
7.5 91% 88% 85% 82%
7 89% 86% 84% 81%
RPE 6.5 88% 85% 82% 80%
Source: Calgary Barbell

Reps
5 6 7 8 9 10
86% 84% 81% 79% 76% 74%
85% 82% 80% 77% 75% 72%
84% 81% 79% 76% 74% 71%
82% 80% 77% 75% 72% 69%
81% 79% 76% 74% 71% 68%
80% 77% 75% 72% 69% 67%
79% 76% 74% 71% 68% 65%
77% 75% 72% 69% 67% 64%

Parakonân Training 6-Week Template 2021

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Parakonân Training 6-Week Template 2021

Uploaded by

Copyright:

Available Formats

Parakonan Training - 6 Week Strength Program

Rounding 2.5 <-- choose 2.5 (kg) or 5 (lb)

Load: Estimated 1RM:

Load: Estimated 1RM:

Load: Estimated 1RM:

Source: Calgary Barbell

You might also like