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Strength Card
Strength Card
Machine
Barbell
Barbell
Dumbells
Barbell
Barbell
Barbell
Barbell
Barbell
Dumbells
Barbell
Dumbells
Barbell
Kettlebell
Dumbells
Barbell
Barbell
Barbell
Barbell
Name Description
Superset w/
Core McGill Cunch
Pallof Press
Side Bridge
Box Jumps Eleri Villicaña
Superset w/
Upper Body Stretch Pecs Stretch
Lats Stretch
Trap Stretch
Superset w/
Lower Boddy Stretch Hip Rotators Stretch
Hip Flexors Stretch
Calves Stretch
Superset w/
Upper Body Prehab Shoulder YTWL
RIngs Rows
Superset w/
Hip Clams
Lower Body Prehab Hip Abduction
Hip Adduction
Hip Bridges
# Set & Reps Scheme Name
1 Plateau
2 Step Load
5 Traditional Pyramid
6 Reverse Pyramid
17 Clusters Sets
18
19
20
20
Week 1
Category Description Set
% Reps
Set 1 75 5
Set 2 75 5
Set 3 75 5
Set 4 75 5
Plateau Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1 65 5
Set 2 70 5
Set 3 75 5
Set 4 80 5
Step Load Workout Schemes
Set 5 85 5
Set 6
Set 7
Set 8
Set 1 65 5
Set 2 70 5
Set 3 75 5
Set 4 80 5
Step Load Workout Schemes
Set 5 85 5
Set 6 65 5
Set 7 65 5
Set 8 65 5
Set 1 85 5
Set 2 80 5
Set 3 75 5
Set 4 70 5
Pyramid Workout Schemes
Set 5 65 5
Set 6
Set 7
Set 8
Set 1 80 10
Set 2 75 8
Set 3 70 6
Set 4 75 8
Pyramid Workout Schemes
Set 5 80 10
Set 6
Set 7
Set 8
Set 1 80 6
Set 2 75 8
Set 3 70 10
Set 4 75 8
Pyramid Workout Schemes
Set 5 80 6
Set 6
Set 7
Set 8
Set 1 70 10
Set 2 75 8
Set 3 80 6
Pyramid Workout Schemes
Set 4
Pyramid Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1 80 6
Set 2 75 8
Set 3 70 10
Set 4
Pyramid Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1 70 4
Set 2 70 5
Set 3 70 6
Set 4 70 7
Pyramid Workout Schemes
Set 5 70 8
Set 6
Set 7
Set 8
Set 1 70 10
Set 2 70 9
Set 3 70 8
Set 4 70 7
Pyramid Workout Schemes
Set 5 70 6
Set 6
Set 7
Set 8
Set 1 60 10
Set 2 67.5 10
Set 3 65 10
Set 4 72.5 10
Wave Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1 70 10
Set 2 75 8
Set 3 80 6
Set 4 72.5 10
Wave Workout Schemes
Set 5 77.5 8
Set 6 82.5 6
Set 7
Set 8
Set 1 80 6
Set 2 75 8
Set 3 70 10
Set 4 82.5 6
Wave Workout Schemes
Set 5 77.5 8
Set 6 72.5 10
Set 7
Set 8
Set 1 90 1
Set 2 75 6
Set 3 90 1
Set 4 75 6
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1 90 1
Set 2 75 6
Set 3 95 1
Set 4 80 6
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1 95 1
Set 2 80 6
Set 3 90 1
Set 4 75 6
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Workout Schemes
Set 5
Workout Schemes
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Workout Schemes
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
Week 2 Week 3 Week 4
% Reps % Reps % Reps
75 5 75 5 75 5
75 5 75 5 75 5
75 5 75 5 75 5
75 5 75 5 75 5
65 5 65 5 65 5
70 5 70 5 70 5
75 5 75 5 75 5
80 5 80 5 80 5
85 5 85 5 85 5
65 5 65 5 65 5
70 5 70 5 70 5
75 5 75 5 75 5
80 5 80 5 80 5
85 5 85 5 85 5
65 5 65 5 65 5
65 5 65 5 65 5
65 5 65 5 65 5
85 5 85 5 85 5
80 5 80 5 80 5
75 5 75 5 75 5
70 5 70 5 70 5
65 5 65 5 65 5
80 10 80 10 80 10
75 8 75 8 75 8
70 6 70 6 70 6
75 8 75 8 75 8
80 10 80 10 80 10
80 6 80 6 80 6
75 8 75 8 75 8
70 10 70 10 70 10
75 8 75 8 75 8
80 6 80 6 80 6
70 10 70 10 70 10
75 8 75 8 75 8
80 6 80 6 80 6
80 6 80 6 80 6
75 8 75 8 75 8
70 10 70 10 70 10
70 4 70 4 70 4
70 5 70 5 70 5
70 6 70 6 70 6
70 7 70 7 70 7
70 8 70 8 70 8
70 10 70 10 70 10
70 9 70 9 70 9
70 8 70 8 70 8
70 7 70 7 70 7
70 6 70 6 70 6
60 10 60 10 60 10
67.5 10 67.5 10 67.5 10
65 10 65 10 65 10
72.5 10 72.5 10 72.5 10
70 10 70 10 70 10
75 8 75 8 75 8
80 6 80 6 80 6
72.5 10 72.5 10 72.5 10
77.5 8 77.5 8 77.5 8
82.5 6 82.5 6 82.5 6
80 6 80 6 80 6
75 8 75 8 75 8
70 10 70 10 70 10
82.5 6 82.5 6 82.5 6
77.5 8 77.5 8 77.5 8
72.5 10 72.5 10 72.5 10
90 1 90 1 90 1
75 6 75 6 75 6
90 1 90 1 90 1
75 6 75 6 75 6
90 1 90 1 90 1
75 6 75 6 75 6
90 1 90 1 90 1
80 6 80 6 80 6
95 1 95 1 95 1
80 6 80 6 80 6
90 1 90 1 90 1
75 6 75 6 75 6
Category
Plateau
Step Load
Pyramid
Wave
Heavy to Light
Cluster
Name Description
Floor adductor push 3x10
Cook hip lift 3x10
Corrective exercise Unipodal bridge hip extention 3x10
Bulgarian squat contralateral load 3x10
Staggered-stance opposite deadlift 3x10
Desplantes x10
Bodyweight Circuit Lagartijas x10
RDLs x10
Dominadas x3
Vuelta al mundo x10
Copa Triceps x10
Kettlebell Circuit Halos x10
RDLs x10
Sentadilla lateral x10
Rodar en grupos musculares grandes
Foam Rolling
3x20
Cat & Camell
Thoracic rotations
Ground Mobility Hip Rockers
90-90
Dorsiflexión
Electrostimulation 10 minutos
Name Description Week 1
Upper Body Complex Upper Body endurance
30:30 Intervals Conditioning HIIT 1
Carries Strongman Conditioning
Sled Push Strongman Conditioning
Isometric Core Circuit Prehab
Neck Strenghtening Neck Prehab
Lower Body Jump Circuit Jump Circuit
Grip Strenghtening Wrist Prehab
Week 2 Week 3 Week 4