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  • Start Koef. Squat Bench OHP Deadlift

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    tzuvela99
    43 views8 pages
    This document outlines a 6-week strength training program with exercises like squats, bench press, overhead press, and deadlifts. It provides the sets, reps and weights for each exercise on three training days per week. The goals are to increase weights over time while maintaining adequate volume, as shown by the weekly tonnage totals, to drive progressive strength gains. Assistance exercises like rows, pullups and flys are included to support the main lifts.

    Original Description:

    Strenght program template based on texas method mainly. Tweaked for the more powerlifting purposes

    Original Title

    Power Texas

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    This document outlines a 6-week strength training program with exercises like squats, bench press, overhead press, and deadlifts. It provides the sets, reps and weights for each exercise on three training days per week. The goals are to increase weights over time while maintaining adequate volume, as shown by the weekly tonnage totals, to drive progressive strength gains. Assistance exercises like rows, pullups and flys are included to support the main lifts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    43 views8 pages

    Start Koef. Squat Bench OHP Deadlift

    Uploaded by

    tzuvela99
    This document outlines a 6-week strength training program with exercises like squats, bench press, overhead press, and deadlifts. It provides the sets, reps and weights for each exercise on three training days per week. The goals are to increase weights over time while maintaining adequate volume, as shown by the weekly tonnage totals, to drive progressive strength gains. Assistance exercises like rows, pullups and flys are included to support the main lifts.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 8

    START

    Koef.

    SQUAT
    BENCH
    OHP
    DEADLIFT

    SQUAT
    BENCH

    Day 1
    5x5
    110
    5x5
    80

    Assistance
    Assistance
    Assistance
    Assistance

    1x5
    130

    1 Row
    2 Pullup
    3 Dips
    4 Abs

    Tonnage

    Biceps
    Side/rev fly
    Hyper ext
    Abs
    5400

    111.5%
    107.5%
    108.5%
    100.0%

    WEEK 2
    Day 3
    1x5
    125
    1x1
    90

    3x5
    55

    OHP
    DEADLIFT

    WEEK 1
    Day 2
    2x5
    90

    110
    80
    55
    130

    5x3
    105
    BB row
    Pulldown
    Dips
    Abs

    1725

    Day 1
    5x5
    115

    5x5
    55
    1x5
    140
    Row
    Pullup
    Side/rev fly
    Abs

    2290

    4950

    6500
    6000
    5500
    5000
    4500
    4000
    3500
    3000
    2500
    2000
    1500
    1

    6500
    6000
    5500
    5000
    4500

    6000
    5500
    5000
    4500
    2500
    2300
    2100
    1900
    1700
    1500
    3000
    2800
    2600
    2400
    2200
    2000

    Increase
    5
    5
    5
    10

    WEEK 2
    Day 2
    2x5
    90
    3x5
    70

    Biceps
    Dips
    Hyper ext
    Abs

    SETSxREPS
    5

    Day 3
    1x5
    130

    1x1
    60
    5x3
    110
    BB row
    Pulldown
    Side/rev fly
    Abs

    1950

    2360

    Day 1
    5x5
    120
    5x5
    85

    WEEK 3
    Day 2
    2x5
    95

    WEEK 4
    Day 3
    1x5
    135
    1x2
    95

    Day 1
    5x5
    125

    3x5
    55
    1x5
    150
    Row
    Pullup
    Dips
    Abs

    Biceps
    Side/rev fly
    Hyper ext
    Abs
    5875

    1775

    5x5
    60
    1x5
    160

    5x3
    115
    BB row
    Pulldown
    Dips
    Abs

    Row
    Pullup
    Side/rev fly
    Abs

    2590

    10

    5425

    11

    12

    WEEK 4
    Day 2
    2x5
    100
    3x5
    75

    Day 3
    1x5
    140

    2125

    11

    Day 1
    5x5
    130
    5x5
    90

    1x2
    70
    5x3
    120
    BB row
    Pulldown
    Side/rev fly
    Abs

    Biceps
    Dips
    Hyper ext
    Abs

    12

    WEEK 5
    Day 2
    2x5
    105

    WEEK 6
    Day 3
    1x5
    145
    1x3
    100

    Day 1
    5x5
    135

    3x5
    60
    1x5
    170
    Row
    Pullup
    Dips
    Abs

    2640

    13

    Biceps
    Side/rev fly
    Hyper ext
    Abs
    6350

    5x3
    125
    BB row
    Pulldown
    Dips
    Abs

    1950

    14

    5x5
    65
    1x5
    180
    Row
    Pullup
    Side/rev fly
    Abs

    2900

    15

    5900

    16

    17

    WEEK 6
    Day 2
    2x5
    110
    3x5
    80

    Biceps
    Dips
    Hyper ext
    Abs

    Day 3
    1x5
    150

    1x3
    75
    5x3
    130
    BB row
    Pulldown
    Side/rev fly
    Abs

    2300

    17

    2925

    18

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