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  • Session #1 WEEK %1RM KG/LB Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Set #8

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    Tim McIntyre
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    This document outlines a 3-session training program over 8 weeks. It details the prescribed weight (%1RM), number of sets, and reps completed for each exercise across multiple workouts. Weights ranged from 75-95% of the 1-rep max, with most workouts consisting of 3-5 sets per exercise, targeting major muscle groups like chest, back, and legs. The final week calls for testing a new 1-rep max.

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    Zonin_Dont-Fear-Heavy-Weights_10-18-20__PLAN

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    This document outlines a 3-session training program over 8 weeks. It details the prescribed weight (%1RM), number of sets, and reps completed for each exercise across multiple workouts. Weights ranged from 75-95% of the 1-rep max, with most workouts consisting of 3-5 sets per exercise, targeting major muscle groups like chest, back, and legs. The final week calls for testing a new 1-rep max.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    22 views3 pages

    Session #1 WEEK %1RM KG/LB Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Set #8

    Uploaded by

    Tim McIntyre
    This document outlines a 3-session training program over 8 weeks. It details the prescribed weight (%1RM), number of sets, and reps completed for each exercise across multiple workouts. Weights ranged from 75-95% of the 1-rep max, with most workouts consisting of 3-5 sets per exercise, targeting major muscle groups like chest, back, and legs. The final week calls for testing a new 1-rep max.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    SESSION #1

    WEEK %1RM Kg/lb Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Set #8
    75.0% 5
    85.0% 2
    1
    92.5%
    95.0%
    75.0% 3 5
    85.0% 2 2
    2
    92.5%
    95.0%
    75.0% 4 5 5
    85.0% 2 2
    3
    92.5%
    95.0%
    75.0% 3 5
    85.0% 3 3
    4
    92.5%
    95.0%
    75.0% 4 4 5
    85.0% 3 2 3
    5
    92.5%
    95.0%
    75.0% 3 5 5
    85.0% 3 2 3 2 3
    6
    92.5%
    95.0%
    75.0% 3 4
    85.0% 2 3 2 3
    7
    92.5%
    95.0%
    75.0% 3 3
    85.0% 2 2 2 2
    8
    92.5%
    95.0%
    SESSION #2
    WEEK %1RM Kg/lb Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Set #8
    75.0% 4
    85.0% 3 3
    1
    92.5%
    95.0%
    75.0% 5
    85.0% 3 3 3
    2
    92.5%
    95.0%
    75.0% 3 4 5
    85.0% 2 3 3 3
    3
    92.5%
    95.0%
    75.0% 4
    85.0% 2 3 2 3 2 2
    4
    92.5%
    95.0%
    75.0% 3 4
    85.0% 2 2
    5
    92.5%
    95.0%
    75.0% 3 4
    85.0% 3 3
    6
    92.5%
    95.0%
    75.0% 4
    85.0% 2 3
    7
    92.5%
    95.0%
    75.0% 2
    85.0% 2
    8
    92.5%
    95.0%
    SESSION #3
    WEEK %1RM Kg/lb Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 Set #7 Set #8
    75.0% 4 5
    85.0% 2 2
    1
    92.5%
    95.0%
    75.0% 3 5 5
    85.0% 2 3
    2
    92.5%
    95.0%
    75.0% 4 4 5 4 5
    85.0% 2 3 2
    3
    92.5%
    95.0%
    75.0% 4 4 4 4
    85.0% 3 2 3
    4
    92.5%
    95.0%
    75.0% 3 4
    85.0% 2 2
    5
    92.5% 1
    95.0%
    75.0% 3 4
    85.0% 2 2 3
    6
    92.5% 1
    95.0% 1
    75.0% 4
    85.0% 2 3
    7
    92.5%
    95.0%
    75.0% 2
    85.0% 1
    8 92.5% 1
    95.0% 1
    TEST NEW 1RM!

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