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  • Delmastro Training System: Week 1 Day 1

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    Mike
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    The document outlines a 4-week training program with progressive overload. Week 1 focuses on building work capacity with high reps and moderate weights. Week 2 increases intensity with lower reps and heavier weights. Week 3 varies rep schemes and intensities. Week 4 brings intensity back up with heavy weights for lower reps. The program trains the main lifts (squat, bench, deadlift) along with accessories each week to continually challenge the body over 4 weeks.

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    Custom XLSX with calculations for reps/sets over 5 week period.

    Original Title

    DTS Custom Program

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    The document outlines a 4-week training program with progressive overload. Week 1 focuses on building work capacity with high reps and moderate weights. Week 2 increases intensity with lower reps and heavier weights. Week 3 varies rep schemes and intensities. Week 4 brings intensity back up with heavy weights for lower reps. The program trains the main lifts (squat, bench, deadlift) along with accessories each week to continually challenge the body over 4 weeks.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    20 views3 pages

    Delmastro Training System: Week 1 Day 1

    Uploaded by

    Mike
    The document outlines a 4-week training program with progressive overload. Week 1 focuses on building work capacity with high reps and moderate weights. Week 2 increases intensity with lower reps and heavier weights. Week 3 varies rep schemes and intensities. Week 4 brings intensity back up with heavy weights for lower reps. The program trains the main lifts (squat, bench, deadlift) along with accessories each week to continually challenge the body over 4 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    Delmastro Training System

    V1.0

    WEEK 1
    SETS

    REPS

    %1RM

    LOAD

    Volume

    DAY 1

    Squat
    Bench Press
    Chin Up or OHP

    2
    2
    2

    15
    15
    15

    65%
    65%
    65%

    263
    189
    *

    7898
    5655
    *

    DAY 2

    Deadlift
    Horizontal Row of your choice
    Bench Press - Or Cardio

    5
    5
    5

    5
    5
    5

    80%
    80%
    80%

    400
    *
    232

    10000
    *
    5800

    DAY 3

    Bench Press
    Squat
    Chin Up or OHP

    3
    3
    3

    10
    10
    10

    70%
    70%
    70%

    203
    284
    *

    6090
    8505
    *

    DAY 4

    Arms/Legs Accessories
    Abs Accessories
    Back Accessories
    Cardio

    3
    3
    3
    *

    10
    10
    10
    *

    70%
    70%
    70%
    *

    *
    *
    *
    *

    *
    *
    *
    *

    SETS

    REPS

    %1RM

    LOAD

    Volume

    WEEK 2
    DAY 1

    Squat
    Bench Press
    Chin Up or OHP

    8
    8
    8

    3
    3
    3

    83%
    83%
    83%

    336
    241
    *

    8068
    5777
    *

    DAY 2

    Deadlift
    Horizontal Row of your choice
    Bench Press - Or Cardio

    2
    2
    2

    15
    15
    15

    65%
    65%
    65%

    325
    *
    189

    9750
    *
    5655

    DAY 3

    Bench Press
    Squat
    Chin Up or OHP

    5
    5
    5

    5
    5
    5

    80%
    80%
    80%

    232
    324
    *

    5800
    8100
    *

    DAY 4

    Arms/Legs Accessories
    Abs Accessories
    Back Accessories
    Cardio

    5
    5
    5
    *

    5
    5
    5
    *

    80%
    80%
    80%
    *

    *
    *
    *
    *

    *
    *
    *
    *

    WEEK 3
    SETS

    REPS

    %1RM

    LOAD

    DAY 1

    Squat
    Bench Press
    Chin Up or OHP

    3
    3
    3

    10
    10
    10

    70%
    70%
    70%

    284
    203
    *

    DAY 2

    Deadlift
    Horizontal Row of your choice
    Bench Press - Or Cardio

    8
    8
    8

    3
    3
    3

    83%
    83%
    83%

    415
    *
    241

    DAY 3

    Bench Press
    Squat
    Chin Up or OHP

    2
    2
    2

    15
    15
    15

    65%
    65%
    65%

    189
    263
    *

    DAY 4

    Arms/Legs Accessories
    Abs Accessories
    Back Accessories
    Cardio

    2
    2
    2
    *

    15
    15
    15
    *

    65%
    65%
    65%
    *

    *
    *
    *
    *

    SETS

    REPS

    %1RM

    LOAD

    WEEK 4
    DAY 1

    Squat
    Bench Press
    Chin Up or OHP

    5
    5
    5

    5
    5
    5

    80%
    80%
    80%

    324
    232
    *

    DAY 2

    Deadlift
    Horizontal Row of your choice
    Bench Press - Or Cardio

    3
    3
    3

    10
    10
    10

    70%
    70%
    70%

    350
    *
    203

    DAY 3

    Bench Press
    Squat
    Chin Up or OHP

    8
    8
    8

    3
    3
    3

    83%
    83%
    83%

    241
    336
    *

    DAY 4

    Arms/Legs Accessories
    Abs Accessories
    Back Accessories
    Cardio

    8
    8
    8
    *

    3
    3
    3
    *

    83%
    83%
    83%
    *

    *
    *
    *
    *

    1RM

    Volume

    8505
    6090
    *
    9960
    *
    5777
    5655
    7898
    *
    *
    *
    *
    *

    Volume

    8100
    5800
    *
    10500
    *
    6090
    5777
    8068
    *
    *
    *
    *
    *

    Squat
    Bench
    Deadlift

    Edit These
    405
    290
    500

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