EXCERCISE Squat Deadlift

1 RM 80 90

DURATION 8 WEEKS BLOCK

Bench day
EXERCISE SET REP (repetition) Intensity Week 3 Week 4

Sets x Reps Sets x Reps

Bench press (45 kg) 4 4-6 80%
Incline Dumbell BP 4 8 RPE 8

Assisted Pull up 5 8 RPE 7

Straight arm lat pull down 3 12 RPE 7
Dumbell skull crusher 3 12 RPE 8
Reserve curl 3 12 RPE 8

Deadlift day
EXERCISE SET REP (repetition) Intensity Week 3 Week 4

Sets x Reps Sets x Reps

Conventional deadlift 4 5 80%
(72kg)
Deadlift with band 4 6 RPE 8

SIngle leg squat 4 12 RPE 8

Hamstring curl 3 12-15 RPE 8
Quadruped hip extension 4 12 RPE 8
with band
Dead bug 3 10 -15

OHP day
EXERCISE SET REP (repetition) Intensity Week 3 Week 4

Sets x Reps Sets x Reps

Barbell Z press (24kg) 4 8 60%
Assisted dip 4 8 -12 RPE 8

Lat pull down 4 15, 12,12, 10 RPE 8

Bent over row 4 8-10 RPE 8
Cable push down 3 10 -12 RPE 8
Barbell curl 4 8 RPE 8

Squat day
EXERCISE SET REP (repetition) RESTING Week 3 Week 4

Sets x Reps Sets x Reps

Lowbar squat (65kg) 4 4-6 80%
Belt squat 4 10

Hip thrust 4 8 RPE 9

Leg extension 3 10 RPE 8
Side Lying Hip Abduction 3 15 RPE 8
GHD hyperextension 4 10 -12
Weighed plank 3 30s
Benchpress OHP
47.5 40

Strength

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Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

Sets x Reps Sets x Reps Sets x Reps Sets x RepsSets x Reps

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 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10 Week 11

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Sets x Reps
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 Week 12

Sets x Reps

Week 12

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Week 12

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 Week 12

Sets x Reps
80 %
6 rep
4 set
1.2