Load % Load Sets Reps RI VOL Load % Load Sets Reps RI

NAME: STRENGTH TRAINING PR
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES MONDAY MONDAY
LOAD % LOAD SETS REPS RI VOL LOAD % LOAD SETS REPS RI
SQUATS 0 0 3 5 0 0 0 3 5
DEADLIFTS 0 0 3 5 0 0 0 3 5
BACK EXTENSION 0 0 3 10 0 0 0 3 10
CALF RAISE 0 0 3 10 0 0 0 3 10
CALF RAISE 0 0 3 6 0 0 0 3 6
TOTAL VOLUME : 0 TOTAL VOLUME : 0
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES TUESDAY TUESDAY
BENCH PRESS 55 0 3 5 0 60 0 3 5
SHOULDER PRESS 0 0 3 5 0 0 0 3 5
PULL UPS 0 0 2 10 0 0 0 2 10
TRICEP PUSHDOWN CABLE 0 0 3 10 0 0 0 3 10
REVERSE HYPER 0 0 3 6 0 0 0 3 6
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES FRIDAY THURSDAY
BOX SQUAT 0 0 3 5 0 0 0 3 5
DEADLIFT 0 0 3 5 0 0 0 3 5
SINGLE LEG DEAD LIFTS 0 0 3 10 0 0 0 3 10
SEATED CALF RAISES 0 0 3 10 0 0 0 3 10
BICEP CURLS 0 0 3 6 0 0 0 3 6
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES FRIDAY FRIDAY
BENCH PRESS 0 0 3 4 0 0 0 3 4
BEHIND THE NECK PRESS 0 0 3 4 0 0 0 3 4
INVERTED ROWS 0 0 2 10 0 0 0 2 10
CLOSE GRIP BENCH PRESS 0 0 3 10 0 0 0 3 10
SIT UPS 0 0 3 6 0 0 0 3 6

MONTHLY
0 WEEKLY VOLUME : 0 WEEKLY VOLUME : 0
VOLUME:
PROGRAM DATE:
DATE: DATE:
WEEK 3 WEEK 4
MONDAY MONDAY
COMMENTS
VOL LOAD % LOAD SETS REPS RI VOL LOAD % LOAD SETS REPS RI VOL
1 MIN BETWEEN SETS REST

0 0 0 3 5 0 0 0 3 5 0
INTERVALS
0 0 0 3 5 0 0 0 3 5 0
0 0 0 3 10 0 0 0 3 10 0
0 0 0 3 10 0 0 0 3 10 0
0 0 0 3 6 0 0 0 3 6 0
0 TOTAL VOLUME : 0 TOTAL VOLUME : 0
DATE: DATE:
WEEK 3 WEEK 4
TUESDAY TUESDAY
COMMENTS

0 0 0 3 5 0 0 0 3 5 0
INTERVALS
0 0 0 3 5 0 0 0 3 5 0
0 0 0 2 10 0 0 0 2 10 0 2 X 5 PER SET
0 0 0 3 10 0 0 0 3 10 0
0 0 0 3 6 0 0 0 3 6 0
0 TOTAL VOLUME : 0 TOTAL VOLUME: 0
DATE: DATE:
WEEK 3 WEEK 4
THURSDAY THURSDAY
COMMENTS
0 0 0 3 5 0 0 0 3 5 0
INTERVALS
0 0 0 3 5 0 0 0 3 5 0
0 0 0 3 10 0 0 0 3 10 0
0 0 0 3 10 0 0 0 3 10 0
0 0 0 3 6 0 0 0 3 6 0
DATE: DATE:
WEEK 3 WEEK 4
FRIDAY FRIDAY
COMMENTS

0 0 0 3 4 0 0 0 3 4 0
INTERVALS
0 0 0 3 4 0 0 0 3 4 0
0 0 0 2 10 0 0 0 2 10 0 2 X 5 REPS / SET
0 0 0 3 10 0 0 0 3 10 0
0 0 0 3 6 0 0 0 3 6 0 0

60
60
60
NAME: STRENGTH TRAINING PR
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES MONDAY MONDAY
SQUATS 0 3 5 0 0 3 5
DEADLIFTS 0 3 5 0 0 3 5
BB BENT OVER ROW 0 3 8 0 0 3 8
LEG CURLS 0 3 8 0 0 3 8
BICEPS BB CURLS 0 3 10 0 0 3 10
SEATED CALF RAISES 0 3 10 0 0
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES TUESDAY TUESDAY
BENCH PRESS 0 3 5 0 0 3 5
OVER HEAD PRESS 0 3 5 0 0 3 5
LAT PULLS 0 3 8 0 0 3 8
TRICEPS PUSH DOWN 0 3 8 0 0 3 8
LATERAL RAISES 0 3 10 0 0 3 10
0 0 0
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES WEDNESDAY WEDNESDAY
SUMO SQUAT 0 3 5 0 0 3 5
LEG PRESS 0 3 5 0 0 3 5
SHRUGS 0 3 8 0 0 3 8
PREACHER CURLS 0 3 8 0 0 3 8
CALF RAISES 0 3 10 0 0 3 10
BRIDGING 0 0 0
DATE: DATE:
WEEK1 WEEK2
1 RM EXERCISES FRIDAY FRIDAY
BENCH PRESS 0 3 5 0 0 3 5
OH PRESS 0 3 5 0 0 3 5
CABLE ROWS 0 3 8 0 0 3 8
DB TRICEP EXTENSION 0 3 8 0 0 3 8
BENT OVER LATERAL RAISES 0 3 10 0 0 3 10
0 0 0

MONTHLY
VOLUME:
PROGRAM DATE:
DATE: DATE:
WEEK 3 WEEK 4
MONDAY MONDAY
COMMENTS

0 0 3 5 0 0 2 5 0
INTERVALS
0 0 3 5 0 0 2 5 0
0 0 3 8 0 0 2 8 0
0 0 3 8 0 0 2 8 0
0 0 3 10 0 0 2 10 0
0 0 0 0 0
DATE: DATE:
WEEK 3 WEEK 4
TUESDAY TUESDAY
COMMENTS

0 0 3 5 0 0 3 5 0
INTERVALS
0 0 3 5 0 0 3 5 0
0 0 3 8 0 0 3 8 0
0 0 3 8 0 0 3 8 0
0 0 3 10 0 0 3 10 0
0 0 0 0 0
DATE: DATE:
WEEK 3 WEEK 4
WEDNESDAY WEDNESDAY
COMMENTS

0 0 3 5 0 0 3 5 0
INTERVALS
0 0 3 5 0 0 3 5 0
0 0 3 8 0 0 3 8 0
0 0 3 8 0 0 3 8 0
0 0 3 10 0 0 3 10 0
0 0 0 0 0
DATE: DATE:
WEEK 3 WEEK 4
FRIDAY FRIDAY
COMMENTS

0 0 3 5 0 0 3 5 0
INTERVALS
0 0 3 5 0 0 3 5 0
0 0 3 8 0 0 3 8 0
0 0 3 8 0 0 3 8 0
0 0 3 10 0 0 3 10 0
0 0 0 0 0

DAY 1
40 MTRS X 10 X 2 SETS 40 MTRS X 6 REPS X 2 SE

REP TO BE COMPLETED IN 8 SECS / 10 SEC REST 1 : 12 WORK TO REST RATIO B
4 MINS REST BTW SETS 4 MIN REST BTW SETS
CONDITIONING
DAY 2
MTRS X 6 REPS X 2 SETS 5 MTRS & BACK X 5 X 2 SETS

ORK TO REST RATIO BTW REPS 1 : 12 WORK TO REST RATIO BTW REPS
4 MIN REST BTW SETS 4 MIN REST BTW SETS
DAY 3
200 MTRS X 6 X 2 SETS

1 : 3 WORK TO REST RATIO BTW REPS
4 MIN REST BTW SETS
LOAD % REST DAYS
0 0 MONDAY
35 30 TUESDAY
40 45 WEDNESDAY
45 60 THURSDAY
50 90 FRIDAY
55 120 SATURDAY
60 150 SUNDAY
62.5 180
65
67.5
70
72.5
75
77.5
80
82.5
85
87.5
90
92.5
95
97.5

Load % Load Sets Reps RI VOL Load % Load Sets Reps RI

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

Load % Load Sets Reps RI VOL Load % Load Sets Reps RI

Uploaded by

Copyright:

Available Formats

NAME: STRENGTH TRAINING PR

TOTAL VOLUME : 0 TOTAL VOLUME : 0

TRICEP PUSHDOWN CABLE 0 0 3 10 0 0 0 3 10

TOTAL VOLUME : 0 TOTAL VOLUME : 0

SINGLE LEG DEAD LIFTS 0 0 3 10 0 0 0 3 10

SEATED CALF RAISES 0 0 3 10 0 0 0 3 10

TOTAL VOLUME : 0 TOTAL VOLUME : 0

BEHIND THE NECK PRESS 0 0 3 4 0 0 0 3 4

CLOSE GRIP BENCH PRESS 0 0 3 10 0 0 0 3 10

TOTAL VOLUME : 0 TOTAL VOLUME : 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME : 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME: 0

0 TOTAL VOLUME : 0 TOTAL VOLUME: 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME : 0

0 WEEKLY VOLUME : 0 WEEKLY VOLUME : 0

BB BENT OVER ROW 0 3 8 0 0 3 8

SEATED CALF RAISES 0 3 10 0 0

TOTAL VOLUME : 0 TOTAL VOLUME : 0

OVER HEAD PRESS 0 3 5 0 0 3 5

TRICEPS PUSH DOWN 0 3 8 0 0 3 8

TOTAL VOLUME : 0 TOTAL VOLUME : 0

TOTAL VOLUME : 0 TOTAL VOLUME : 0

BENT OVER LATERAL RAISES 0 3 10 0 0 3 10

TOTAL VOLUME : 0 TOTAL VOLUME : 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME : 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME: 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME: 0

1 MIN BETWEEN SETS REST

0 TOTAL VOLUME : 0 TOTAL VOLUME : 0

0 WEEKLY VOLUME : 0 WEEKLY VOLUME : 0

40 MTRS X 10 X 2 SETS 40 MTRS X 6 REPS X 2 SE

MTRS X 6 REPS X 2 SETS 5 MTRS & BACK X 5 X 2 SETS

200 MTRS X 6 X 2 SETS

You might also like