Lilliebridge Strong OFF SEASON Training Template

Current Maxes KG/LBS

Squat 100

Bench 100

Deadlift 100

Day 1

Week 1 Squat (Beltless) Week 7 Squat (Beltless) Accessory Exercises - Day 1

% Load Reps Sets Rest % Load Reps Sets Rest Exercise Reps Sets Rest Wk1 Wk2 Wk3 Wk4 Wk5 Wk6

60% 60.0 Max (goal 12 reps) 1 - 75% 75.0 Max (goal 6 reps) 1 - A1. Leg Press 15-20 5 2-3 min

A2. Leg Extensions 15-20 5 2-3 min

Week 2 Paused Squat (Beltless) Week 8 Paused Squat (Beltless) A3. Calf Raise 15-20 5 2-3 min

% Load Reps Sets Rest % Load Reps Sets Rest

50% 50.0 10 3 5-7min 57.5% 57.5 10 3 5-7min Accessory Exercises - Day 1

Note: 5 reps paused below parallel & 5 reps paused just above parallel Note: 5 reps paused below parallel & 5 reps paused just above parallel Exercise Reps Sets Rest Wk7 Wk8 Wk9 Wk10 Wk11 Wk12

A1. Leg Press 15-20 5 2-3 min

Week 3 Squat (Beltless) Week 9 Squat (Beltless) A2. Leg Extensions 15-20 5 2-3 min

% Load Reps Sets Rest % Load Reps Sets Rest A3. Calf Raise 15-20 5 2-3 min

65% 65.0 Max (goal 10 reps) 1 - 80% 80.0 Max (goal 4 reps) 1 -

Week 4 Paused Squat (Beltless) Week 10 Paused Squat (Beltless)

% Load Reps Sets Rest % Load Reps Sets Rest

52.5% 52.5 10 3 5-7min 60% 60.0 10 3 5-7min

Note: 5 reps paused below parallel & 5 reps paused just above parallel Note: 5 reps paused below parallel & 5 reps paused just above parallel

Week 5 Squat (Beltless) Week 11 Squat (Beltless)

% Load Reps Sets Rest % Load Reps Sets Rest

70% 70.0 Max (goal 8 reps) 1 - 85% 85.0 Max (goal 2-3 reps) 1 -

Week 6 Paused Squat (Beltless) Week 12 Paused Squat (Beltless)

% Load Reps Sets Rest % Load Reps Sets Rest

55% 55.0 10 3 5-7min 63% 62.5 10 3 5-7min

Note: 5 reps paused below parallel & 5 reps paused just above parallel Note: 5 reps paused below parallel & 5 reps paused just above parallel
Day 2

Week 1 Bench Press (Touch & Go) Week 7 Bench Press (Touch & Go)

% Load Reps Sets Rest % Load Reps Sets Rest

65% 65.0 Max (goal 14 reps) 1 - 80% 80.0 Max (goal 8 reps) 1 -

Bench Press Drop Set (Close Grip) Bench Press Drop Set (Close Grip)

50% 50.0 Max 1 - 57.5% 57.5 Max 1 -

Week 2 Bench Press (Touch & Go) Week 8 Bench Press (Touch & Go) Accessory Exercises - Day 2

% Load Reps Sets Rest % Load Reps Sets Rest Exercise Reps Sets Rest Wk1 Wk2 Wk3 Wk4 Wk5 Wk6

50% 50.0 15 5 5 min 65% 65.0 10 5 5 min A1. Incline DB Press 15-20 5 2-3 min

A2. Pec Flys 15-20 5 2-3 min

Week 3 Bench Press (Touch & Go) Week 9 Bench Press (Touch & Go) B1. Front Delt Raise 15-20 5 2-3 min

% Load Reps Sets Rest % Load Reps Sets Rest B2. Lateral Raise 15-20 5 2-3 min

70% 70.0 Max (goal 12 reps) 1 - 85% 85.0 Max (goal 6 reps) 1 - B3. Rear Delt Flys 15-20 5 2-3 min

Bench Press Drop Set (Close Grip) Bench Press Drop Set (Close Grip) C1. Skull Crushers 15-20 5 2-3 min

52.5% 52.5 Max 1 - 60% 60.0 Max 1 - C2. Tricep Push Down 15-20 5 2-3 min

Week 4 Bench Press (Touch & Go) Week 10 Bench Press (Touch & Go) Accessory Exercises - Day 2

% Load Reps Sets Rest % Load Reps Sets Rest Exercise Reps Sets Rest Wk7 Wk8 Wk9 Wk10 Wk11 Wk12

55% 55.0 15 5 5 min 70% 70.0 8 5 5 min A1. Incline DB Press 15-20 5 2-3 min

A2. Pec Flys 15-20 5 2-3 min

Week 5 Bench Press (Touch & Go) Week 11 Bench Press (Touch & Go) B1. Front Delt Raise 15-20 5 2-3 min

% Load Reps Sets Rest % Load Reps Sets Rest B2. Lateral Raise 15-20 5 2-3 min

75% 75.0 Max (goal 10 reps) 1 - 90% 90.0 Max (goal 4 rep) 1 - B3. Rear Delt Flys 15-20 5 2-3 min

Bench Press Drop Set (Close Grip) Bench Press Drop Set (Close Grip) C1. Skull Crushers 15-20 5 2-3 min

55% 55.0 Max 1 - 62.5% 62.5 Max 1 - C2. Tricep Push Down 15-20 5 2-3 min

Week 6 Bench Press (Touch & Go) Week 12 Bench Press (Touch & Go)

% Load Reps Sets Rest % Load Reps Sets Rest

60% 60.0 12 5 5 min 75% 75.0 6 5 5 min

Day 3

Week 1 Deficit Deadlifts (Beltless) Week 7 Deficit Deadlifts (Beltless)

% Load Reps Sets Rest % Load Reps Sets Rest

50% 50.0 10 3 5-7min 57.5% 57.5 10 3 5-7min

Note: 5 reps deficit. 5 reps deficit paused (1-2 inches below knee) Note: 5 reps deficit. 5 reps deficit paused (1-2 inches below knee)

Week 2 Deadlift (Beltless) Week 8 Deadlift (Beltless) Accessory Exercises

% Load Reps Sets Rest % Load Reps Sets Rest Exercise Reps Sets Rest Wk1 Wk2 Wk3 Wk4 Wk5 Wk6

60% 60.0 Max (goal 12 reps) 1 - 75% 75.0 Max (goal 6 reps) 1 - A1. RDL (Tempo 3110) 10 5 2-3 min

A2. Hamstring Curls 15-20 5 2-3 min

Week 3 Deficit Deadlifts (Beltless) Week 9 Deficit Deadlifts (Beltless) B1. Bent Over Rows 15-20 5 2-3 min

% Load Reps Sets Rest % Load Reps Sets Rest B2. T Bar Rows 15-20 5 2-3 min

52.5% 52.5 10 3 5-7min 60% 60.0 10 3 5-7min

Note: 5 reps deficit. 5 reps deficit paused (1-2 inches below knee) Note: 5 reps deficit. 5 reps deficit paused (1-2 inches below knee) Accessory Exercises

Exercise Reps Sets Rest Wk7 Wk8 Wk9 Wk10 Wk11 Wk12

Week 4 Deadlift (Beltless) Week 10 Deadlift (Beltless) A1. RDL 10 5 2-3 min

% Load Reps Sets Rest % Load Reps Sets Rest A2. Hamstring Curls 15-20 5 2-3 min

65% 65.0 Max (goal 10 reps) 1 - 80% 80.0 Max (goal 4 reps) 1 - B1. Bent Over Rows 15-20 5 2-3 min

B2. T Bar Rows 15-20 5 2-3 min

Week 5 Deficit Deadlifts (Beltless) Week 11 Deficit Deadlifts (Beltless)

% Load Reps Sets Rest % Load Reps Sets Rest

55% 55.0 10 3 5-7min 62.5% 62.5 10 3 5-7min

Note: 5 reps deficit. 5 reps deficit paused (1-2 inches below knee) Note: 5 reps deficit. 5 reps deficit paused (1-2 inches below knee)

Week 6 Deadlift (Beltless) Week 12 Deadlift (Beltless) Tempo: The tempo refers to the duration of the exercise and how long it should take. The eccentric phase
is always written first, this is when the muscle stretches. The third number is the concentric or contraction of
the muscle. The RDL is written 3110, it should take 3 seconds to lower (the eccentric phase of the lift), 1
% Load Reps Sets Rest % Load Reps Sets Rest second pause at the bottom of the exercise maintaining tension, 1 second to stand up (the concentric
phase) and 0 seconds pause at the top before the next rep.
70% 70.0 Max (goal 8 reps) 1 - 85% 85.0 Max (goal 2-3 reps) 1 -
Day 4

Accessory Exercises Accessory Exercises

Exercise Reps Sets Rest Wk1 Wk2 Wk3 Wk4 Wk5 Wk6 Exercise Reps Sets Rest Wk7 Wk8 Wk9 Wk10 Wk11 Wk12

A1. Lat Pull Down 15-20 5 0 min A1. Lat Pull Down 15-20 5 0 min

A2. Seated Cable Row 15-20 5 2-3 min A2. Seated Cable Row 15-20 5 2-3 min

B1. Upright Row 15-20 5 2-3 min B1. Upright Row 15-20 5 2-3 min

B2. Dumbbell Shrugs 15-20 5 2-3 min B2. Dumbbell Shrugs 15-20 5 2-3 min

C1. Rotating DB Curls 15-20 5 2-3 min C1. Rotating DB Curls 15-20 5 2-3 min

C2. Preacher Curls 15-20 5 2-3 min C2. Preacher Curls 15-20 5 2-3 min

D1. Ab Wheel Roll Out 15-20 5 2-3 min D1. Ab Wheel Roll Out 15-20 5 2-3 min

D2. Hanging Leg Raises 15-20 5 2-3 min D2. Hanging Leg Raises 15-20 5 2-3 min