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  • Voluminous Starting Strength

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    steve
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    This document outlines a 3-week strength training program following an A/B split routine. Each week focuses on squat, bench/press, and back extensions performed for 5 sets of 5 reps, with alternating deadlifts or power cleans. Chin ups, farmer walks, and neck curls are also included in a 3 sets scheme for accessory work. The routine is broken into 3 sessions per week with alternating primary lifts and exercises between sessions A and B.

    Original Description:

    Bastardized starting strength workout with extra volume and added unnecessary exercises.

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    This document outlines a 3-week strength training program following an A/B split routine. Each week focuses on squat, bench/press, and back extensions performed for 5 sets of 5 reps, with alternating deadlifts or power cleans. Chin ups, farmer walks, and neck curls are also included in a 3 sets scheme for accessory work. The routine is broken into 3 sessions per week with alternating primary lifts and exercises between sessions A and B.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    12 views1 page

    Voluminous Starting Strength

    Uploaded by

    steve
    This document outlines a 3-week strength training program following an A/B split routine. Each week focuses on squat, bench/press, and back extensions performed for 5 sets of 5 reps, with alternating deadlifts or power cleans. Chin ups, farmer walks, and neck curls are also included in a 3 sets scheme for accessory work. The routine is broken into 3 sessions per week with alternating primary lifts and exercises between sessions A and B.

    Copyright:

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

    Voluminous Starting Strength

    Week 1

    Squat 5x5 Squat 5x5 Squat 5x5

    Bench Press 5x5 Press 5x5 Bench Press 5x5

    Back Extension 3x15 Deadlift 1x5 Back Extension 3x15

    Chin Up 3x5 Farmer Walk 3x30-60s Chin Up 3x5

    Neck Curl 10x10 Neck Curl 10x10 Neck Curl 10x10

    26 24 26

    Week 2

    Squat 5x5 Squat 5x5 Squat 5x5

    Press 5x5 Bench Press 5x5 Press 5x5

    Power Clean 5x3 Back Extension 3x15 Deadlift 1x5

    Farmer Walk 3x30-60s Chin Up 3x5 Farmer Walk 3x30-60s

    Neck Curl 10x10 Neck Curl 10x10 Neck Curl 10x10

    28 26 24

    A/B Split with alternating Deadlift/Power Clean

    A B

    Squat Squat

    Bench Press

    Back Extension Deadlift / Power Clean

    Chin Farmer Walk

    Neck Neck Curl

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