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What date do you want to start the Program?

Date (dd/mm/yy) Monday, 10 March 2014
Do you track your weights in kilograms or pounds?
Weights in -
What are your 1RM's for the following lifts?
Bench Press 100
Squat 100
Deadlift 100
Overhead Press 100
Choose Your Preferred Accessory Exercises (drop-down list available)
Back Squat
Posterior Chain Deadlift
Anterior Chain Split Squat
Core Torture Twists
Bench Press
Vertical Push Overhead Press
Upper Pull Dumbbell Rows
Push (Arms) Triceps Pushdowns
Deadlift
Anterior Chain Back Squat
Posterior Chain Glute-Ham Raise
Core Hanging Leg Raises
Overhead Press
Push Dumbbell Bench Press
Upper Pull Pull ups (any variation)
Biceps Alternate Dumbbell Curl
Appendix
MR = Max Repetitions/ as many as possible
6+ or 1+ (Reps+) = 6 or more repetitions/ 1 or more repetitions
Complete the red fields, and excel will automatically formulate your workouts,
each week is printable.
Personalised Periodization - Hybrid Strength and Muscle
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Complete the red fields, and excel will automatically formulate your workouts,
each week is printable.
Personalised Periodization - Hybrid Strength and Muscle
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Warm Up Squat 70 x 8 75 x 8 80 x 6+ 70 x 8-10 70 x 8-10
Warm Up Deadlift x 8 x 8 x 8 x8 x 6
Warm Up Split Squat x 12 x 12 x 10 x 8 x 8
Warm Up Torture Twists x 6-12 x 6-12 x 6-12 x 6-12 x 6-12
Warm Up Optional
Warm Up Optional
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Warm Up Bench Press 70 x 8 75 x 8 80 x 6+ 70 x 8-10 70 x 8-10
Warm Up Overhead Press x 10 x 10 x 8 x 6 x 6
Warm Up Dumbbell Rows x 12 x 12 x 10 x 8 x 6
Warm Up Triceps Pushdowns x 15 x 15 x 12 x 12 x 10
Warm Up Optional
Warm Up Optional
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Warm Up Dead Lift 70 x 8 75 x 8 80 x 6+ 70 x 8-10 70 x 8-10
Warm Up Back Squat x 8 x 8 x 8 x 8 x 6
Warm Up Glute-Ham Raise x 12 x 12 x 10 x 8 x 8
Warm Up Hanging Leg Raises x 6-12 x 6-12 x 6-12 x 6-12 x 6-12
Warm Up Optional
Warm Up Optional
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Warm Up Overhead Press 70 x 8 75 x 8 80 x 6+ 70 x 8-10 70 x 8-10
Warm Up Dumbbell Bench Press x 10 x 10 x 8 x 6 x 6
Warm Up Pull ups (any variation) x 12 x 12 x 10 x 8 x 6
Warm Up Alternate Dumbbell Curl x 12 x 12 x 10 x8 x8
Warm Up Optional
Warm Up Optional
Thursday, 13 March 2014
Friday, 14 March 2014
Set 1 Set 3 Set 4
Set 1
Set 3 Set 4
Set 2
Week 1 - Hypertrophy / Muscular Conditioning
Monday, 10 March 2014
Tuesday, 11 March 2014
Set 1 Set 2 Set 3 Set 4
Set 5
Set 5
Set 5
Set 5
Set 2 Set 3 Set 4
Set 1 Set 2
© JT Fitness and Performance 248926494.xlsx.ms_office
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Warm Up Squat 80 x 6 85 x 4 90 x 3
Warm Up Deadlift x 6 x 6 x 6 x 6 x 6
Warm Up Split Squat x 8 x 8 x 6 x 6 x 8
Warm Up Torture Twists x 6-12 x 6-12 x 6-12 x 6-12 x 6-12
Warm Up Optional
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Warm Up Bench Press 80 x 6 85 x 4 90 x 3
Warm Up Overhead Press x 6 x 6 x 6 x 6 x 6
Warm Up Dumbbell Rows x 6 x 6 x 6 x 6 x 6
Warm Up Triceps Pushdowns x 10 x 10 x 8 x 8 x 8
Warm Up Optional
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Warm Up Dead Lift 80 x 6 85 x 4 90 x 3
Warm Up Back Squat x 6 x 6 x 6 x 6 x 6
Warm Up Glute-Ham Raise x 8 x 8 x 8 x 8 x 8
Warm Up Hanging Leg Raises x 6-12 x 6-12 x 6-12 x 6-12 x 6-12
Warm Up Optional
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Warm Up Overhead Press 80 x 6 85 x 4 90 x 3
Warm Up Dumbbell Bench Press x 6 x 6 x 6 x 6 x 6
Warm Up Pull ups (any variation) x 6 x 6 x 6 x 6 x 8
Warm Up Alternate Dumbbell Curl x 10 x 10 x 8 x 6 x 6
Warm Up Optional
Thursday, 20 March 2014
Monday, 17 March 2014
Set 1 Set 2 Set 3 Set 4
Week 2 - Heavy Load Week
Tuesday, 18 March 2014
Set 1 Set 2 Set 3 Set 4
Set 5
Set 5
Friday, 21 March 2014
Set 1 Set 2 Set 3 Set 4
Set 5
Set 5
Set 1 Set 2 Set 3 Set 4
© JT Fitness and Performance 248926494.xlsx.ms_office
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Warm Up Squat 90 x 2 95 x 1+ 85 x MR
Warm Up Deadlift x 4-7 x 4-7 x 8 x 6 x 6
Warm Up Split Squat x 8 x 8 x 8 x 8 x 8
Warm Up Torture Twists x 6-12 x 6-12 x 6-12 x 6-12 x 6-12
Warm Up Optional
Warm Up Optional
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Warm Up Bench Press 90 x 2 95 x 1+ 85 x MR
Warm Up Overhead Press x 4-7 x 4-7 x 4-7 x 6 x 6
Warm Up Dumbbell Rows x 8 x 8 x 8 x 8 x 8
Warm Up Triceps Pushdowns x 10 x 10 x 10 x 10 x 10+
Warm Up Optional
Warm Up Optional
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Warm Up Dead Lift 90 x 2 95 x 1+ 85 x MR
Warm Up Back Squat x 4-7 x 4-7 x 4-7 x 6 x 6
Warm Up Glute-Ham Raise x 12 x 10 x 10 x 8 x 8
Warm Up Hanging Leg Raises x 6-12 x 6-12 x 6-12 x 6-12 x 6-12
Warm Up Optional
Warm Up Optional
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Warm Up Overhead Press 90 x 2 95 x 1+ 85 x MR
Warm Up Dumbbell Bench Press x 4-7 x 4-7 x 4-7 x 6 x 6
Warm Up Pull ups (any variation) x 10 x 10 x 8 x 8 x 8
Warm Up Alternate Dumbbell Curl x 10 x 10 x 10 x 8 x 8+
Warm Up Optional
Warm Up Optional
Thursday, 27 March 2014
Monday, 24 March 2014
Set 1 Set 2 Set 3 Set 4
Week 3 - Overreaching Phase/ Performance Testing
Tuesday, 25 March 2014
Set 1 Set 2 Set 3 Set 4
Set 5
Set 5
Friday, 28 March 2014
Set 1 Set 2 Set 3 Set 4
Set 5
Set 5
Set 1 Set 2 Set 3 Set 4
© JT Fitness and Performance 248926494.xlsx.ms_office
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Warm Up Squat 50 x 8 55 x 8 60 x 8
Warm Up Deadlift x 10 x 10 x 8
Warm Up Split Squat x 12 x 12 x 10
Warm Up Torture Twists x 6-8 x 6-9 x 6-8
Warm Up Optional
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Warm Up Bench Press 50 x 8 55 x 8 60 x 8
Warm Up Overhead Press x 10 x 10 x 8
Warm Up Dumbbell Rows x 12 x 12 x 10
Warm Up Triceps Pushdowns x 12 x 12 x 10
Warm Up Optional
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Warm Up Dead Lift 50 x 8 55 x 8 60 x 8
Warm Up Back Squat x 10 x 10 x 8
Warm Up Glute-Ham Raise x 12 x 12 x 10
Warm Up Hanging Leg Raises x 6-8 x 6-8 x 6-8
Warm Up Optional
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Warm Up Overhead Press 50 x 8 55 x 8 60 x 8
Warm Up Dumbbell Bench Press x 10 x 10 x 8
Warm Up Pull ups (any variation) x 12 x 12 x 10
Warm Up Alternate Dumbbell Curl x 12 x 12 x 10
Warm Up Optional
Week 4 - Deload
Set 1 Set 2 Set 3
Friday, 04 April 2014
Set 2 Set 3
Thursday, 03 April 2014
Monday, 31 March 2014
Set 1 Set 2 Set 3
Set 1 Set 2 Set 3
Tuesday, 01 April 2014
Set 1
© JT Fitness and Performance 248926494.xlsx.ms_office
Calculating Your New 1RM
Once you have entered the weight and repetitions you achieved during set two of week 3 into the below calculator,
it will produce your new 1RM. To repeat the cycle enter this new figure into the inputs page.
Weight Repetitions
Exercise
Initial
1RM
Squat 100
Bench Press 100
Deadlift 100
Overhead Press 100

Repeating The Cycle and Estimating Your New 1RM
100
100
100
100
110
105
110
102.5
120
110
120
105
130
115
130
107.5
140
120
140
110
20 40 60 80 100 120 140 160
Squat
Bench Press
Deadlift
Overhead Press
Progression Chart