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  • Updated Clutz Intermediate

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    Fedesune
    78 views12 pages
    This document outlines a 7-week intermediate strength training program with exercises like squats, bench press, deadlifts, and accessories. It provides the exercise, sets, reps, and weights for each day of training over the course of the program. The final week consists of testing 1 repetition maximum weights on squats, bench press, and deadlifts.

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    This document outlines a 7-week intermediate strength training program with exercises like squats, bench press, deadlifts, and accessories. It provides the exercise, sets, reps, and weights for each day of training over the course of the program. The final week consists of testing 1 repetition maximum weights on squats, bench press, and deadlifts.

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    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    78 views12 pages

    Updated Clutz Intermediate

    Uploaded by

    Fedesune
    This document outlines a 7-week intermediate strength training program with exercises like squats, bench press, deadlifts, and accessories. It provides the exercise, sets, reps, and weights for each day of training over the course of the program. The final week consists of testing 1 repetition maximum weights on squats, bench press, and deadlifts.

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    Squat

    Bench Press
    Deadlift
    Block Pulls
    Paused Squats
    Closegrip
    Increment

    127.5
    115
    225
    225
    120
    100
    2.5

    Week 1

    Week 2

    Week 3

    Week 3

    Week 4

    Week 5

    Week 6

    Week 7

    Week 7

    Intermediate CLUTZ
    Updated: 06/03/15

    Exercise
    Squat

    Day #1
    Sets x Reps
    5x6

    Bench Press 5x7


    Closegrip
    3x6

    Weight

    Exercise
    90 Block Pulls
    77.5 Bench
    72.5 3 ct Bench

    Day #3
    Sets x Reps
    4x5
    5x5
    2x2

    Paused Deadlifts 8x3

    DB Flies

    5x10

    DB Flies

    5x10

    Upper back

    50 Total Reps

    Upper back

    50 Total Reps

    Squat

    6x5

    92.5 Block Pulls

    3x5

    Bench Press 5x6


    Closegrip
    3x5

    82.5 Bench
    75 3 ct Bench

    5x4
    3x2

    Paused Deadlifts 7x3


    DB Flies
    Upper back

    5x10
    50 Total Reps

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Squat

    6x4

    97.5 Block Pulls

    4x4

    Bench Press 5x7


    Closegrip
    4x4

    80 Bench
    77.5 3 ct Bench

    5x5
    3x3

    Paused Deadlifts 6x3


    DB Flies
    Upper back

    5x10
    50 Total Reps

    DB Flies

    5x10

    Upper back
    Squat

    50 Total Reps

    4x6

    92.5 Block Pulls

    3x4

    Bench Press 5x6


    Closegrip
    5x3

    87.5 Bench
    80 3 ct Bench

    5x4
    2x2

    Paused Deadlifts 8x2

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Squat

    5x5

    Bench Press 1x3


    1x3
    2x5

    DB Flies
    Upper back
    97.5 Block Pulls
    97.5 Bench
    102.5
    92.5

    5x10
    50 Total Reps
    4x3
    1x3
    1x2
    2x1
    2x4

    Paused Deadlifts 6x2


    DB Flies
    Upper back

    5x10
    50 Total Reps

    Squat

    6x4

    Bench Press 1x3


    1x2
    2x4

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Squat

    3x3

    Bench Press 3x3


    Deadlifts

    3x1

    DB Flies
    Upper back

    5x10
    50 Total Reps

    102.5 Block Pulls

    5x2

    97.5 Bench
    102.5
    95

    1x3
    1x1
    1x1
    2x3

    Deadlift

    4x2

    DB Flies
    Upper back

    5x10
    50 Total Reps

    90 Squats

    3x1

    80 Bench

    3x1

    157.5 Deadlift

    TZ

    By Connor Lutz

    #3
    Weight

    Exercise
    152.5 Squat
    87.5 Bench
    87.5 Touch and Go
    147.5 Paused Squats

    Day #5
    Sets x Reps
    6x2

    95
    95

    4x5

    80 Can add Bands or Chains if d

    5x10

    Upper back

    50 Total Reps

    92.5 Bench
    87.5 Touch and Go

    102.5

    5x3
    1x3+

    DB Flies

    157.5 Squat

    Weight

    4x3
    5x2
    1x2+

    Paused Squats

    3x5

    DB Flies
    Upper back

    5x10
    50 Total Reps

    102.5
    100
    100
    85

    157.5

    162.5 Squat
    90 Bench
    87.5 Touch and Go
    170 Paused Squats
    DB Flies

    3x4

    102.5

    5x3
    1x3+

    97.5
    97.5

    4x4

    87.5

    5x10

    Upper back
    170 Squat
    95
    92.5
    Bench
    180 Touch and Go
    Paused Squats
    DB Flies
    Upper back
    175 Squat
    95
    102.5
    110 Bench
    92.5

    50 Total Reps
    2x3
    2x2
    2x5

    102.5
    107.5
    95

    5x2
    1x2+

    102.5
    102.5

    3x4
    5x10
    50 Total Reps
    2x3
    2x2
    2x5

    90

    105
    115
    100

    1x3
    1x3
    2x6

    95
    100
    92.5

    4x3

    92.5

    192.5
    Paused Squats
    DB Flies
    Upper back
    180 Squats
    97.5
    102.5
    112.5
    95 Bench
    202.5
    DB Flies
    Upper back

    5x10
    50 Total Reps
    1x3
    1x3
    2x1-2
    2x4

    102.5
    112.5
    120
    102.5

    1x3
    1x3
    2x5

    97.5
    102.5
    95

    5x10
    50 Total Reps

    77.5
    70

    Rest

    Exercise
    Deadlifts

    Speed Bench

    Day #6
    Sets x Reps
    1x4
    2x3
    3x3
    5x1

    Weight
    157.5
    170
    180
    87.5

    Can add Bands or Chains if deisred

    DB Flies

    5x10

    Upper back

    50 Total Reps

    Deadlifts

    1x4
    2x3
    2x3

    162.5
    175
    185

    Speed Bench

    5x1

    90

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Deadlifts

    1x3
    3x2
    2x2

    157.5
    180
    192.5

    Speed Bench

    5x1

    92.5

    DB Flies

    5x10

    Upper back

    50 Total Reps

    Deadlifts

    1x3
    3x2
    2x 1-2

    Speed Bench

    5x1

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Deadlifts

    1x2
    2x1

    197.5
    207.5

    Slingshot
    3 ct Bench

    4x1
    3x2

    117.5
    92.5

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Deadlifts

    3x1

    170

    Slingshot
    3 ct Bench

    4x1
    3x3

    120
    92.5

    DB Flies
    Upper back

    5x10
    50 Total Reps

    Squat

    1RM

    Bench

    1RM

    Deadlift

    1RM

    180
    192.5
    202.5
    95

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