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  • Maximum Strength Phase 6 Weeks Phase Four

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    Whooper Gamestor
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    This 6-week workout program focuses on building muscle and strength through lifting. It involves doing 3 lifting sessions per week with 3-5 minutes of rest between exercises and a goal of maintaining strength from the first to last lift. The intensity increases over 3 weeks, then takes a rest week before repeating the cycle. It warns against lifting over 80% of max weight without a 3-minute rest for recovery.

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    STRENGHT 4$#

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    This 6-week workout program focuses on building muscle and strength through lifting. It involves doing 3 lifting sessions per week with 3-5 minutes of rest between exercises and a goal of maintaining strength from the first to last lift. The intensity increases over 3 weeks, then takes a rest week before repeating the cycle. It warns against lifting over 80% of max weight without a 3-minute rest for recovery.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views1 page

    Maximum Strength Phase 6 Weeks Phase Four

    Uploaded by

    Whooper Gamestor
    This 6-week workout program focuses on building muscle and strength through lifting. It involves doing 3 lifting sessions per week with 3-5 minutes of rest between exercises and a goal of maintaining strength from the first to last lift. The intensity increases over 3 weeks, then takes a rest week before repeating the cycle. It warns against lifting over 80% of max weight without a 3-minute rest for recovery.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 1

    Maximum Strength Phase 6 Weeks

    Phase Four
    -this is the stage where you should see great results in muscle and strength gain.
    -lifts are to be done as in the Hypertrophy stage.
    -the rest period between lifts and exercises should be 3-5 minutes, your last lift
    should be as good as your first.
    -this program is done 3 times a week to allow for proper rest time.
    -repeat this program every 3 weeks, after 6 weeks take a week off

    -DO NOT LIFT BEFORE THE 3 MINUTE REST PERIOD WHEN LIFTING OVER 80%
    OF YOUR MAX EVEN IF YOU FEEL LIKE IT, YOU HAVE TO ALLOW YOUR
    CENTRAL NERVOUS SYSTEM TIME TO RECOVER

    Week 1 2 3

    Steps Low Medium High

    Days 1 3 5 1 3 5 1 3 5
    70/8 75/8 75/8 80/6 80/6 80/6 90/3 90/3 90/3
    Squats 3 sets 4 sets 4 sets 4 sets 4sets 3 sets 4 sets 4 sets 4 sets
    70/8 75/8 75/8 80/6 80/6 80/6 90/3 90/3 90/3
    Bench Press 3 sets 4 sets 4sets 4 sets 4 sets 3 sets 4 sets 4 sets 4 sets
    70/8 75/8 75/8 80/6 80/6 80/6 90/3 90/3 90/3
    Chest Pull-downs 3 sets 4 sets 4sets 4 sets 4sets 3 sets 4 sets 4 sets 4 sets
    70/8 75/8 75/8 80/6 80/6 80/6 90/3 90/3 90/3
    Dead Lift 3 sets 4 sets 4 sets 4 sets 4 sets 3 sets 4 sets 4 sets 4 sets
    Standing Barbell 70/8 75/8 75/8 80/6 80/6 80/6 90/3 90/3 90/3
    Press 3 sets 4 sets 4 sets 4 sets 4 sets 3 sets 4 sets 4 sets 4 sets
    70/8 75/8 75/8 80/6 80/6 80/6 90/3 90/3 90/3
    T-Bar Row 3 sets 4 sets 4 sets 4 sets 4 sets 3 sets 4 sets 4 sets 4 sets

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