Scribd Logo
Upload

Welcome to Scribd!

  • Beast 2022

    Uploaded by

    Hermien Fritz
    563 views2 pages
    The document outlines a 4-week lifting program that focuses on squats, bench press, overhead press, and deadlifts. It provides the rep scheme for the main lifts each week, starting with a testing week followed by 3 weeks with decreasing reps. It then lists the exercises and sets/reps for push/pull days focusing on the main lifts and accessory exercises for each muscle group. Abdominal exercises are also provided to be done daily.

    Original Description:

    Original Title

    BEAST 2022

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 4-week lifting program that focuses on squats, bench press, overhead press, and deadlifts. It provides the rep scheme for the main lifts each week, starting with a testing week followed by 3 weeks with decreasing reps. It then lists the exercises and sets/reps for push/pull days focusing on the main lifts and accessory exercises for each muscle group. Abdominal exercises are also provided to be done daily.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    563 views2 pages

    Beast 2022

    Uploaded by

    Hermien Fritz
    The document outlines a 4-week lifting program that focuses on squats, bench press, overhead press, and deadlifts. It provides the rep scheme for the main lifts each week, starting with a testing week followed by 3 weeks with decreasing reps. It then lists the exercises and sets/reps for push/pull days focusing on the main lifts and accessory exercises for each muscle group. Abdominal exercises are also provided to be done daily.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 2

    Big Lifts Rep Scheme

    Week 1 – Test PR + 3*5 (70% of PR)


    Week 2 – 3*4 (75% of PR)
    Week 3 – 4*4 (80% of PR)
    Week 4 – 3*3 (85% of PR)

    (SQUAT,BENCH,OH-Press,DEADLIFTS,Dead Row)

    Maandag – Push Day (Squat+OH)


    Barbel Squats (USE REP SCHEME)
    OH Press (USE REP SCHEME)
    Incline DBS 4 Sets 8-15 Reps
    Weighted DIPS 4 Sets 8-15 Reps
    Leg Extensions 4 Sets 8-15 Reps
    Side Raises 4 Sets 8-15 Reps
    Rope Pressdowns 4 Sets 8-15 Reps
    BB Scullchrushers 4 Sets 8-15 Reps
    Barbel Calveraises 4 Sets 8-15 Reps

    Dinsdag – Pull Day (Dead-Row)

    Dead Rows (USE REP SCHEME)


    Barbel Shrugs 4 Sets 8-15 Reps
    Lying Leg Curls 4 Sets 8-15 Reps
    DB RDL 4 Sets 8-15 Reps
    V-Pulldowns 4 Sets 8-15 Reps
    DB Rows 4 Sets 8-15 Reps
    21 Barbel Curls 4 Sets
    45* DB Curls 4 Sets 8-15 Reps
    Face Pulls 4 Sets 8-15 Reps
    Rear BB Rollups 4 Sets 8-15 Reps

    Woensdag – Push Day (Benchpress)

    Benchpress (USE REP SCHEME)


    Leg Extensions 4 Sets 8-15 Reps
    BB Walking Lunges 4 Sets 8-15 Reps
    Warrior Pushups (Normal,Spiderman,Arched,Hand-Tap,Wiper,Diamond*10)
    Db Flies 4 Sets 8-15 Reps
    DB Shoulder Press 4 Sets 8-15 Reps
    Sideraises 4 Sets 8-15 Reps
    Underhand Pulldowns 4 Sets 8-15 Reps
    EZ Pulldowns 4 Sets 8-15 Reps
    Legpress*Standing Calves 4 Sets 8-15 Reps
    Saterdag – Pull Day (Deadlifts)
    Deadlifts (USE REP SCHEME)
    Bodyweight Pullups 4 Sets 8-15 Reps
    Leg Curls 4 Sets 8-15 Reps
    Gluteraises 4 Sets 8-15 Reps
    Lat Pulldowns 4 Sets 8-15 Reps
    DB Shrugs 4 Sets 8-15 Reps
    Reardelt Flys 4 Sets 8-15 Reps
    Cable Solo Curls 4 Sets 8-15 Reps
    Hammer Curls 4 Sets 8-15 Reps
    Front Barbel Wristcurl 4 Sets 8-15 Reps

    Everyday ABS
    Cable Chrunches * Situps 4 Sets 15 Reps
    Cable Chop * R-Twists 4 Sets 15 Reps
    Leg Raises * Floor Tucks 4 Sets 15 Reps
    Plank to Failure

    You might also like