Week 1

60%
70%
80%
90%
95%

max
0
0
0
0
0

Monday
Bench Press
10
/
7
/
5
/
3
/
1
/

BULLDOG WINTER WEIGHT TRAINING
max
Wednesday
Dead Lift
0
10
/
0
7
/
0
5
/
0
3
/
0
1
/

Squat
60%
70%
80%
90%
95%

0
0
0
0
0

10
7
5
3
1

/
/
/
/
/

0
0
0
0
0

Power Cleans
10
7
5
3
1

60%
70%
80%
90%
95%

0
0
0
0
0

Power Cleans
10
/
7
/
5
/
3
/
1
/

0
0
0
0
0

10
7
5
3
1

Shoulder Press
10
/
7
/
5
/
3
/
1
/

max
0
0
0
0
0

10
7
5
3
1

Friday
Bench Press
/
/
/
/
/
Squat

/
/
/
/
/

0
0
0
0
0

10
7
5
3
1

/
/
/
/
/

0
0
0
0
0

10
7
5
3
1

0
0
0
0
0

Decline Bench
10
/
7
/
5
/
3
/
1
/

0
0
0
0
0

Upright Rows
10
/
7
/
5
/
3
/
1
/

/
/
/
/
/

0
0
0
0
0

Leg Extensions
10
/
7
/
5
/
3
/
1
/

/
/
/
/
/

0
0
0
0
0

10
7
5
3
1

/
/
/
/
/

0
0
0
0
0

Hamstring Curls
10
/
7
/
5
/
3
/
1
/

Jump Squat

/
/
/
/
/
Deadlift
/
/
/
/
/

Secondary Lifts
60%
70%
80%
90%
95%

0
0
0
0
0

Leg Press
60%
70%
80%
90%
95%

0
0
0
0
0

10
7
5
3
1

/
/
/
/
/

0
0
0
0
0

Incline Bench
10
7
5
3
1

60%
70%
80%
90%
95%

0
0
0
0
0

Dumbell Curls
10
/
7
/
5
/
3
/
1
/

0
0
0
0
0

10
7
5
3
1

60%
70%
80%
90%
95%

0
0
0
0
0

10
7
5
3
1

0
0
0
0
0

10
7
5
3
1

Calf Raises

T-Bar Rows

Abdominals
sets
Crunchers
25
Obliques
25
Knee Raisers
25

Curl/Press

Lunges
/
/
/
/
/

Abdominals
sets
Crunchers
Obliques
Knee Raisers

25
25
25

Abdominals
sets
Crunchers
25
Obliques
25
Knee Raisers
25

/
/
/
/
/

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