Day 1 Sæt Reps KG

Squat - comp 6 8 54-72%

Dips 4 max 15 BW
Triceps iso 3 10-15 RPE8
Biceps iso 3 10-15 RPE8

Day 2 Sæt Reps KG

Bench TEMPO 22X1 7 5 64-85%
Peck-deck 4 10-15 RPE8
Vertical lats 4 10-15 RPE8
Facepulls 3 10-15 RPE8

Day 3 Sæt Reps KG

Pause deadlift 5 5 69-80%
Unilateral leg exersize (lunges, or split-sq) 4 8 RPE8
Lats - rows 4 10 RPE8
Shoulder DB Press 3 10-15 RPE8

Day 4
Rest

Day 5 Sæt Reps KG

Saftybar squat 6 6 68-84%
Deadlift SnatchGrip 4 8 RPE8
DB bænk 4 10 RPE8
Day 6 Sæt Reps KG
Close grip Bench 4 10 64-78%
Vertical lats 4 10-15 RPE8
Facepulls 3 10-15 RPE8
Triceps iso 3 10-15 RPE8
Biceps 3 10-15 RPE8

Day 7 Sæt Reps KG

52-63% of
Dødløft comp 6 5 72-87%
normal
Tempo Squat 4 5 squat
Lats - rows 4 10-15 RPE8
Leg ext 3 10-15 RPE8
Leg curl 3 10-15 RPE8

Sets per week

Squat 16
Bench 11
DL 15
Other leg 10
Other Press 12
Back 16
Arms 12
Shoulder 9
comment
If any form breakdown, use less KG no RPE 9+ sets
Dips, slow ecentric focus on perfect technice, only a accesorie

Hold the tightness with all reps % of normal bench

Full stretch
Dead hang with all reps

Full dead pause after each rep, around 1 second controlled pause
right above the ground between all reps % of normal deadlift
Knees follow toes!

Focus on quads!
Focus on upper back tightness
Full stretch slow ecentric, all controlled reps
TNG Close grip (no bounce) % of normal bench
Dead hang

Tightness
4 seconds down 4 seconds up hold the form and tension % of normal squat
Day 1 Sæt Reps KG
Squat - comp 6 6 60-77%

Dips 4 max 15 BW
Triceps iso 3 10-15 RPE8
Biceps iso 3 10-15 RPE8

Day 2 Sæt Reps KG

Bench Comp Standard 5 7 64-82%
Peck-deck 4 10-15 RPE8
Vertical lats 4 10-15 RPE8
Facepulls 3 10-15 RPE8

Day 3 Sæt Reps KG

Deadlift Conventional 5 6 73-84%
Unilateral Legexersie (lunges, or split-sq) 4 8 RPE8
Lats - rows 4 10 RPE8
Skuldre med håndvægte 3 10-15 RPE8

Day 4
Rest

Day 5 Sæt Reps KG

Squat - bottom pause 1-2 sek. 6 6 59-72%
Deadlift snatchgrip 4 8 RPE8
DB Bench 4 10 RPE8
Day 6 Sæt Reps KG
Spoto bench 5 5 64-85%
Vertical lats 4 10-15 RPE8
Facepulls 3 10-15 RPE8
Triceps iso 3 10-15 RPE8
Biceps 3 10-15 RPE8

Day 7 Sæt Reps KG

52-63% of
Deadlift comp 6 5 72-87%
normal
Tempo Squat 4 5 squat
Lats - rows 4 10-15 RPE8
Leg ext 3 10-15 RPE8
Leg curl 3 10-15 RPE8
Comments
No form breakdown no RPE9+

Dips, slow ecentric focus on perfect technice, only a accesorie

Slow ecentric full stretch

Deadhang with all reps

If its to easy do sets of 8 % of conventional deadlift

Knees follow toes!

Normal squat with 2 second pause hold tightness! % of normal squat

Focus on upper back
Flat or small incline slow ecentric full stretch
Keep full tightness with all reps, small pause right above the chest
(toilet Press) % of normal bench
Deadhang with all reps

4 seconds down 4 seconds up hold tightness and form % of normal squat