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Program
The following is a 5-week program designed to prepare you for a
tournament on the weekend of week 6. The %1RM assume you have
previously tested (or can closely estimate) your 1RM for the flat barbell
bench press, barbell back squat, and weighted chin-up. For other lifts
use a weight that is challenging for the number of reps prescribed. It
isn't necessary to go to failure on every set, just make sure you are
working hard. The intensity does not increase linearly on this program
so don't increase the weight workouts where a %1RM feels light - it is
meant to be that way to increase your recovery.
Although this is a Tuesday/Thursday/Saturday workout it can be
done on any 3 non-consecutive days.
Week 1
Back Extension
x10
Int/Ext Rotator
x10 each
Tuesday
Hang Clean
x5______
x5______
x5_______
BB Back Squat
x8______
x8______
x8_______
DB 1-Leg Squat
x8/leg____
x8/leg____
x8/leg____
x10_____
x10______
x10_____
x10______
DB Decline Bench
x12______
x12______
DB Shoulder Press
x12______
x12______
x15______
x15______
DB Shrugs
x15______
x12/way
U_____
D_____
x5_______
x5_______
x5_______
x8_______
x8_______
x8_______
DB Incline Bench
x10______
x10______
x10______
75% 1RM
x10______
70% 1RM
S_____
Ab Circuit
Thursday
75% 1RM
x10______
x10______
Weighted Chinups
x10______
x10______
DB Bent Row
x12______
x12______
DB Shoulder Complex
x12/way
F_______
DB Front Lunge
x15______
x15______
DB Shrugs
x15______
x12/way
Push Press
x10______
70% 1RM
S_______
R_______
U_______
D_______
S_______
x5_______
x5_______
x5_______
Weighted Chinups
x8_______
x8_______
x8_______
x10______
x10______
x10______
x10______
x10______
BB Back Squat
x10______
x10______
DB RDL
x12______
x12______
x15______
x15______
BB Upright Row
x12______
x12______
DB Shrugs
x15______
x12/way
Ab Circuit
Saturday
U_______
75% 1RM
x10______
D_______
70% 1RM
S_______
Ab Circuit
Week 2
BB Good Morning
DB Overhead Squat
x10
Int/Ext Rotator
x10 each
Tuesday
Hang Clean
x5______
x5______
x3_______
BB Back Squat
x8______
x8______
x8_______
DB 1-Leg Squat
x8/leg____
x8/leg____
x8/leg____
x10_____
x10______
78% 1RM
x10_____
x10______
x10______
DB Decline Bench
x12______
x12______
DB Shoulder Press
x12______
x12______
x15______
x15______
DB Shrugs
x15______
x12/way
U_____
D_____
x5_______
x5_______
x3_______
x8_______
x8_______
x8_______
DB Incline Bench
x10______
x10______
x10______
Triceps Pressdown
x10______
x10______
Weighted Chinups
x10______
x10______
DB Bent Row
x12______
x12______
DB Shoulder Complex
x12/way
F_______
DB Front Lunge
x15______
x15______
DB Shrugs
x15______
x12/way
Push Press
72% 1RM
S_____
Ab Circuit
Thursday
78% 1RM
x10______
72% 1RM
S_______
R_______
U_______
D_______
S_______
x5_______
x5_______
x3_______
Weighted Chinups
x8_______
x8_______
x8_______
x10______
x10______
x10______
x10______
x10______
BB Back Squat
x10______
x10______
DB RDL
x12______
x12______
x15______
x15______
BB Upright Row
x12______
x12______
DB Shrugs
x15______
x12/way
Ab Circuit
Saturday
Ab Circuit
U_______
78% 1RM
x10______
D_______
72% 1RM
S_______
DB Neider Press
x10
Int/Ext Rotator
x10 each
Tuesday
Hang Clean
x5______
x3______
x3_______
BB Back Squat
x5______
x5______
x5______
DB 1-Leg Squat
x8/leg____
x8/leg____
x8/leg____
x10_____
x10______
x10_____
x10______
DB Decline Bench
x12______
x12______
DB Shoulder Press
x12______
x12______
x15______
x15______
DB Shrugs
x15______
x12/way
U_____
D_____
x5_______
x3_______
x3_______
x5_______
x5_______
x5_______
DB Incline Bench
x10______
x10______
x10______
Triceps Pressdown
x10______
x10______
Weighted Chinups
x10______
x10______
DB Bent Row
x12______
x12______
DB Shoulder Complex
x12/way
F_______
DB Front Lunge
x15______
x15______
DB Shrugs
x15______
x12/way
Push Press
Weighted Chinups
80% 1RM
x10______
65% 1RM
S_____
Ab Circuit
Thursday
80% 1RM
x10______
65% 1RM
S_______
R_______
U_______
D_______
S_______
x5_______
x3_______
x3_______
x5_______
x5_______
x5_______
Ab Circuit
Saturday
80% 1RM
x10______
x10______
x10______
x10______
BB Back Squat
x10______
x10______
DB RDL
x12______
x12______
x15______
x15______
BB Upright Row
x12______
x12______
DB Shrugs
x15______
x12/way
U_______
x10______
x10______
D_______
65% 1RM
S_______
Ab Circuit
Week 4
DB Swing Through
x10
Int/Ext Rotator
x10 each
Tuesday
Hang Clean
x3______
x3______
x3_______
BB Back Squat
x5______
x5______
x5______
DB 1-Leg Squat
x8/leg____
x8/leg____
x8/leg____
x10_____
x10______
x10_____
x10______
DB Decline Bench
x12______
x12______
DB Shoulder Press
x12______
x12______
x15______
x15______
DB Shrugs
x15______
x12/way
U_____
D_____
x3______
x3______
x3______
x10______
Ab Circuit
Thursday
85% 1RM
75% 1RM
S_____
x5_______
x5_______
x5_______
DB Incline Bench
x10______
x10______
x10______
Triceps Pressdown
x10______
x10______
Weighted Chinups
x10______
x10______
DB Bent Row
x12______
x12______
DB Shoulder Complex
x12/way
F_______
DB Front Lunge
x15______
x15______
DB Shrugs
x15______
x12/way
Push Press
85% 1RM
x10______
75% 1RM
S_______
R_______
U_______
D_______
S_______
x3______
x3______
x3______
Weighted Chinups
x5_______
x5_______
x5_______
x10______
x10______
x10______
x10______
x10______
BB Back Squat
x10______
x10______
DB RDL
x12______
x12______
x15______
x15______
BB Upright Row
x12______
x12______
DB Shrugs
x15______
x12/way
Ab Circuit
Saturday
Ab Circuit
U_______
85% 1RM
x10______
D_______
75% 1RM
S_______