BIG Z LOGLIFT TRAINING PROGRAM FOR WORLD RECORD (10 WEEKS)

Monday
1. Back squat 1x10 1x8 4x5 (every week add 5-10 kg more in last set )

2. Front squat 1x8 3x5 (every week add 5kg more in last set)

3. Leg press 1X12 4x8-10 (every week add 10-20 kg more)

4. Leg extension 4x8-10 (every week add 5kg more)

5. Calf raises 4x12 ( every week add 10kg )

6. Crunches 4x Max

7. Plank 2x max time

8. Side plank 2x max tim

Tuesday
1. Loglift 1x8 1x6 5x5 (first 5 weeks add 5kg more, last 5 weeks training with same weight,

but try lift faster and working on technique )

2. Smith machine press 1x10 4x5( every week add 5 kg )

3. Close grip bench press 1x8 5x5 (every week add 5kg )

4. Cable pull down (wide) 4x 8-10 (every week add some weight)

5. Seated row 4x10 (every week add some weight)

6. Ticeps extension with cable 4x8-12 (every week add some weight)

Thursday
1. Deadlift 1x8 1x6 4x5 (every week add 10 kg )

2. Hip thrusts 1x12 1x10 1x8 1x6 (every week increase weight in each set)

3. Leg curl 4x8-10 (every week add some weight)

4. Hyperextension 4x12

5. Lat puldown 5x8-10

6. Barbell row 4x8

Saturday
1. Loglift (see the table bellow)

2. Close grip bench press 1x8 1x6 1x4 3x3 (each week add 5 kg in 3x3 sets)

3. Face pull with rope 4x 10

4. Side lateral raises with dumbells 4x8-10

5. Ticeps extension with cable 4x8-10

MAIN LOGLIFT DAY:

WEEK 1 2 3 4 5 6 7 8 9 10

LOGLIFT 1X8 1X8 1X8 1X8 1 X 8 1 X 8 1 X 8 1 X 3 1 X 8 1 X 8

1X6 1X6 1X6 1 X 6 1 X 6 1 X 6 1 X 6 1 X 6

1X6 1 X 6
5X5 5X5 4X4 4X4 3 X 3 3 X 3 2 X 2 1 X 4 1 X 3 1 X 4
(150G) (155G) (160G) (120G) ( 2 0 0 G ) 2 X 2 1 X 2 2 X 2
( 1 8 0 G ) ( 1 9 0 G )
( 2 1 0 G ) 1 X 1 ( 1 9 0 G )

1 X 1

1 X 1

( 2 2 0 G )