Professional Documents
Culture Documents
4 DAY PROGRAM W
LBS
KG SQUAT 425
BENCH 315
DEADLIFT 500
EEK STRENGTH & FAT LOSS PROGRAM
PROGRAM W/ OPTIONAL 5TH DAY
LBS
KG
13-WEEK STRE
WEEKS 01-04
WEEK 01
sq Squat 1 x1
sq Squat 4 x5
dl Deadlifts 3 x8
bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12
sq Front Squat 3 x3
bn Bench Press 1 x1
bn D2 Bench Press 4 x5
dl Deadlifts 1 x1
dl Deadlifts 5 x3
D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6
sq Tempo Squats 4 x6
bn
D4 Pallof Press
Bench Press
3 x 12
4 x8
One Arm DB Row 3 x 12
sq Walking Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 01-04
WEEK 02
@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 270 bn Bench Press
73% 230 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 265 sq Squats
85% 425 dl Deadlifts
72.5% 365 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls
62.5%
@8
195 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row
@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
WEEK 03
1 x1 87% 370 sq
4 x5 75.0% 320 sq
3 x8 62.5% 315 dl
3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9
3 x3 @8 sq
3 x 12 @7 sq
1 x1 87% 275 bn
4 x5 75% 235 bn D2
3 x8 @8 ohp
3 x 12 @8
3 x 12 @9
3 x8 65% 275 sq
1 x1 87% 435 dl
5 x3 75% 375 dl
3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq
3 x 15 @7
4 x6 52.5% 225 sq
3 x 10 @8 sq
3 x 12
4 x8 65.0%
@8
205 bn
D4
3 x 12 @7
3 x 15 @9 sq
3 x 12 @7 sq
3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
SETS X REPS %1RM RPE LOAD
Goblet Squat 3 x 15 @7 b
Front Squat 3 x3 @8 s
Overhead Press 3 x8 @8 o
Seated Row 3 x 12 @8
Skullcrushers 3 x 12 @9
Squats 3 x8 67.5% 285 s
DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8 s
Face Pulls 3 x 15 @7
Pallof Press 3 x 12 @8
Bench Press 4 x8 67.5% 215 b
Walking Lunges 3 x 12 @7 s
DB Romanian Deadlift 3 x 12 @7 s
Dips 3 x 15 @7
Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
WEEK 04
Squat 1 x1 91%
Squat 5 x3 80%
Deadlifts 3 x8 67.5%
D1 Goblet Squat 3 x 15 @7
Incline Bench Press 3 x8 @8
Pull Ups 3 x8 @8
Barbell Curl 3 x 12 @9
Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 1 x1 91%
D3 DB Romanian Deadlift 3 x 12 @7
Pull Ups 4 x6 @8
Low Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7
D4 Pallof Press
Bench Press
3 x 12
4 x8 70%
@8
Walking Lunges 3 x 12 @7
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Barbell Curls 3 x 12 @8
LOAD
385
340
340
285
250
300
455
400
245
220
13-WEEK STRE
WEEKS 05-08
WEEK 05
sq Squat 1 x1
sq Squat 5 x3
dl Deadlifts 3 x8
bn D1 Goblet Squat 3 x 15
Incline Bench Press 3 x8
Pull Ups 3 x8
Barbell Curl 3 x 12
sq Front Squat 3 x3
bn Bench Press 1 x1
bn D2 Bench Press 5 x3
dl Deadlifts 1 x1
dl Deadlifts 5 x3
D3 DB Romanian Deadlift 3 x 12
Pull Ups 4 x6
sq Tempo Squats 4 x6
bn
D4 Pallof Press
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12
sq Walking Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Dips
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Barbell Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 05-08
@8 sq Front Squat
@7 sq Bulgarian Split Squats
93% 295 bn Bench Press
82.5% 260 bn D2 Bench Press
@8 ohp Overhead Press
@8 Seated Row
@9 Skullcrushers
62.5% 265 sq Squats
93% 465 dl Deadlifts
82.5% 415 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Pull Ups
@8 sq Low Incline DB Press
@7 Face Pulls
62.5%
@8
195 bn
D4 Pallof Press
Bench Press
@7 One Arm DB Row
@7 sq Walking Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Dips
@8 Bonus Lateral Raises
@8 Barbell Curls
WEEK 07
1 x1 95% 405 sq
3 x3 85% 360 sq
3 x 10 62.5% 315 dl
3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9
3 x3 @8 sq
3 x 12 @7 sq
1 x1 95% 300 bn
3 x3 85% 270 bn D2
3 x8 @8 ohp
3 x 12 @8
3 x 12 @9
3 x 10 65% 275 sq
1 x1 95% 475 dl
3 x3 85% 425 dl
3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq
3 x 15 @7
4 x8 55.0% 235 sq
3 x 10 @8 sq
3 x 12
4 x 10 65%
@8
205 bn
D4
3 x 12 @7
3 x 15 @9 sq
3 x 12 @7 sq
3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
SETS X REPS %1RM RPE LOAD
Goblet Squat 3 x 15 @7 b
Front Squat 3 x3 @8 s
Seated DB Press 3 x8 @8 o
DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s
Face Pulls 3 x 15 @7
Back Extension 3 x 12 @6
Bench Press 4 x 10 57.5% 180 b
Reverse Lunges 3 x 12 @7 s
DB Romanian Deadlift 3 x 12 @7 s
Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 08
Squat 2 x1 85%
Squat 4 x5 72.5%
Deadlifts 3 x 10 60%
D1 Goblet Squat 3 x 15 @7
Close Grip Bench Press 3 x8 @8
Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9
Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 2 x1 85%
D3 DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7
D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
@6
Reverse Lunges 3 x 12 @7
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
LOAD
360
310
300
270
230
255
425
365
255
190
13-WEEK STRE
WEEKS 09-12
WEEK 09
sq Squat 2 x1
sq Squat 4 x5
dl Deadlifts 5 x3
bn D1 Goblet Squat 3 x 15
Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12
sq Front Squat 3 x3
bn Bench Press 2 x1
bn D2 Bench Press 4 x5
dl Deadlifts 2 x1
dl Deadlifts 5 x3
D3 DB Romanian Deadlift 3 x 12
Chin Ups 4 x6
sq Tempo Squats 4 x6
bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12
sq Reverse Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 09-12
WEEK 10
@8 sq Front Squat
@7 sq Bulgarian Split Squats
85% 270 bn Bench Press
72.5% 230 bn D2 Bench Press
@8 ohp Seated DB Press
@8 Bent Over Row
@9 French Press
60% 255 sq Squats
85% 425 dl Deadlifts
72.5% 365 dl Deadlifts
@7 D3 DB Romanian Deadlift
@8 Chin Ups
@8 sq High Incline DB Press
@7 Face Pulls
60%
@6
190 bn
D4 Back Extension
Bench Press
@7 One Arm DB Row
@7 sq Reverse Lunges
@7
@7
sq
D5 DB Romanian Deadlift
Push Ups
@8 Bonus Lateral Raises
@8 Incline DB Curls
WEEK 11
2 x1 89% 380 sq
5 x3 77.5% 330 sq
3 x 10 62.5% 315 dl
3 x 15 @7 bn D1
3 x8 @8
3 x8 @8
3 x 12 @9
3 x3 @8 sq
3 x 12 @7 sq
2 x1 89% 280 bn
5 x3 77.5% 245 bn D2
3 x8 @8 ohp
3 x 12 @8
3 x 12 @9
3 x 10 65% 275 sq
2 x1 89% 445 dl
5 x3 77.5% 390 dl
3 x 12 @7 D3
4 x6 @8
3 x 12 @8 sq
3 x 15 @7
4 x6 65% 275 sq
3 x 10 @8 sq
3 x 12
4 x 10 65%
@6
205 bn
D4
3 x 12 @7
3 x 15 @9 sq
3 x 12 @7 sq
3 x 12
3 x 15
@7
@7
sq
D5
3 x 15 @8 Bonus
3 x 12 @8
SETS X REPS %1RM RPE LOAD
Goblet Squat 3 x 15 @7 b
Front Squat 3 x3 @8 s
Seated DB Press 3 x8 @8 o
DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8 s
Face Pulls 3 x 15 @7
Back Extension 3 x 12 @6
Bench Press 4 x 10 67.5% 215 b
Reverse Lunges 3 x 12 @7 s
DB Romanian Deadlift 3 x 12 @7 s
Push Ups 3 x 15 @7
Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
WEEK 12
Squat 1 x1 93%
Squat 4 x5 70%
Deadlifts 3 x 10 60%
D1 Goblet Squat 3 x 15 @7
Close Grip Bench Press 3 x8 @8
Chin Ups 3 x8 @8
Seated DB Curls 3 x 12 @9
Front Squat 3 x3 @8
Bulgarian Split Squats 3 x 12 @7
Bench Press 1 x1 93%
D3 DB Romanian Deadlift 3 x 12 @7
Chin Ups 4 x6 @8
High Incline DB Press 3 x 12 @8
Face Pulls 3 x 15 @7
D4 Back Extension
Bench Press
3 x 12
4 x 10 60%
@6
Reverse Lunges 3 x 12 @7
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
@7
@7
Bonus Lateral Raises 3 x 15 @8
Incline DB Curls 3 x 12 @8
LOAD
395
300
300
295
220
255
465
350
265
190
13-WEEK STRE
WEEKS 13
WEEK 13
sq Squat 4 x5
dl Deadlifts 3 x 10
Goblet Squat 3 x 15
D1 Close Grip Bench Press 3 x8
Chin Ups 3 x8
Seated DB Curls 3 x 12
sq Front Squat 3 x3
ohp
D2 Seated DB Press 3 x8
Bent Over Row 3 x 12
French Press 3 x 12
sq Squats 3 x 10
D3
sq Deadlifts 4 x5
DB Romanian Deadlift 3 x 12
D3 Chin Ups 4 x6
sq Tempo Squats 4 x6
bn
D4 Back Extension
Bench Press
3 x 12
4 x 10
One Arm DB Row 3 x 12
sq Reverse Lunges 3 x 12
sq
D5 DB Romanian Deadlift
Push Ups
3 x 12
3 x 15
Bonus Lateral Raises 3 x 15
Incline DB Curls 3 x 12
Leg Press
Front Squat
Safety Bar Squat
-WEEK STRENGTH & FAT LOSS PROGRAM
EKS 13
72.5% 310 sq
62.5% 315 dl
@7 bn
@8
@8
@9
@8 sq
@7 sq
72.5% 230 bn
@8 ohp
@8
@9
62.5% 265 sq
72.5% 310 dl
@7
@8
@8 sq
@7
65% 275 sq
@8 sq
@6
62.5% 195 bn
@7
@9 sq
@7 sq
@7 sq
@7
@8
@8