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  • Bench Press and Deadlift Workout Program

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    Mateus Said Linzmeyer
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    The document contains a multi-week training program with details on exercises, sets, reps, and percentages of one repetition maximum for each lift. The program follows a linear periodization model, gradually increasing the weight and intensity of lifts over 3 weeks. Exercises include the main barbell lifts (bench press, overhead press, deadlift, squat) as well as assistance work like dips, curls, and calf raises.

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    Jim Wendler 3-5-1

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    The document contains a multi-week training program with details on exercises, sets, reps, and percentages of one repetition maximum for each lift. The program follows a linear periodization model, gradually increasing the weight and intensity of lifts over 3 weeks. Exercises include the main barbell lifts (bench press, overhead press, deadlift, squat) as well as assistance work like dips, curls, and calf raises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    24 views7 pages

    Bench Press and Deadlift Workout Program

    Uploaded by

    Mateus Said Linzmeyer
    The document contains a multi-week training program with details on exercises, sets, reps, and percentages of one repetition maximum for each lift. The program follows a linear periodization model, gradually increasing the weight and intensity of lifts over 3 weeks. Exercises include the main barbell lifts (bench press, overhead press, deadlift, squat) as well as assistance work like dips, curls, and calf raises.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    Bench Press 66

    Deadlift 116
    Overhead Press 34
    Squat 88
    Week 1 3
    Day 1 % reps sets weight JS FSL
    1 Bench Press 10% 5 - 6.6 62.70
    20% 5 - 13.2 66.00
    30% 5 - 19.8 69.30
    40% 5 - 26.4 72.60
    50% 5 - 33 75.90
    60% 5 - 39.6 46.20
    70% 3 - 46.2 -
    80% 3 - 52.8 -
    90% 3+ - 59.4 -
    2 Dips - 10 3 - -
    3 Lateral Raises - 10 3 - -
    4 Lats work - 10 3 - -
    5 Curls - 10 3 - -

    Day 2 % reps sets weight JS FSL


    1 Deadlift 10% 5 - 11.6 110.20
    20% 5 - 23.2 116.00
    30% 5 - 34.8 121.80
    40% 5 - 46.4 127.60
    50% 5 - 58 133.40
    60% 5 - 69.6 81.2
    70% 3 - 81.2 -
    80% 3 - 92.8 -
    90% 3+ - 104.4 -
    2 Leg Press - 3 10 - -
    3 Calves - 3 20 - -
    4 Face Pull - 3 10 - -
    5 Abs - 5 - - -

    Day 3 % reps sets weight JS FSL


    1 Overhead Press 10% 5 - 3.4 32.30
    20% 5 - 6.8 34.00
    30% 5 - 10.2 35.70
    40% 5 - 13.6 37.40
    50% 5 - 17 39.10
    60% 5 - 20.4 23.8
    70% 3 - 23.8 -
    80% 3 - 27.2 -
    90% 3+ - 30.6 -
    2 Dumbells Press - 10 3 - -
    3 Lats work - 10 3 - -
    4 Curls - 10 3 - -
    Day 4 % reps sets weight JS FSL
    1 Squat 10% 5 - 8.8 83.60
    20% 5 - 17.6 88.00
    30% 5 - 26.4 92.40
    40% 5 - 35.2 96.80
    50% 5 - 44 101.20
    60% 5 - 52.8 61.6
    70% 3 - 61.6 -
    80% 3 - 70.4 -
    90% 3+ - 79.2 -
    2 Romanian Deadlift - 10 3 - -
    3 Calves - 20 3 - -
    4 Face Pull - 10 3 - -
    5 Abs - - 5 - -
    Week 2 5
    Day 1 % reps sets weight JS FSL
    1 Bench Press 10% 5 - 6.6 59.40
    20% 5 - 13.2 62.70
    30% 5 - 19.8 66.00
    40% 5 - 26.4 69.30
    50% 5 - 33 72.60
    60% 5 - 39.6 42.90
    65% 5 - 42.9 -
    75% 5 - 49.5 -
    85% 5+ - 56.1 -
    2 Dips - 10 3 - -
    3 Lateral Raises - 10 3 - -
    4 Lats work - 10 3 - -
    5 Curls - 10 3 - -

    Day 2 % reps sets weight JS FSL


    1 Deadlift 10% 5 - 11.6 104.40
    20% 5 - 23.2 110.20
    30% 5 - 34.8 116.00
    40% 5 - 46.4 121.80
    50% 5 - 58 127.60
    60% 5 - 69.6 75.4
    65% 5 - 75.4 -
    75% 5 - 87 -
    85% 5+ - 98.6 -
    2 Leg Press - 3 10 - -
    3 Calves - 3 20 - -
    4 Face Pull - 3 10 - -
    5 Abs - 5 - - -

    Day 3 % reps sets weight JS FSL


    1 Overhead Press 10% 5 - 3.4 30.60
    20% 5 - 6.8 32.30
    30% 5 - 10.2 34.00
    40% 5 - 13.6 35.70
    50% 5 - 17 37.40
    60% 5 - 20.4 22.1
    65% 5 - 22.1 -
    75% 5 - 25.5 -
    85% 5+ - 28.9 -
    2 Dumbells Press - 10 3 - -
    3 Lats work - 10 3 - -
    4 Curls - 10 3 - -
    Day 4 % reps sets weight JS FSL
    1 Squat 10% 5 - 8.8 79.20
    20% 5 - 17.6 83.60
    30% 5 - 26.4 88.00
    40% 5 - 35.2 92.40
    50% 5 - 44 96.80
    60% 5 - 52.8 57.2
    65% 5 - 57.2 -
    75% 5 - 66 -
    85% 5+ - 74.8 -
    2 Romanian Deadlift - 3 10 - -
    3 Calves - 3 20 - -
    4 Face Pull - 3 10 - -
    5 Abs - 5 - - -
    Week 3 1
    Day 1 % reps sets weight JS FSL
    1 Bench Press 10% 5 - 6.6 66.00
    20% 5 - 13.2 69.30
    30% 5 - 19.8 72.60
    40% 5 - 26.4 75.90
    50% 5 - 33 79.20
    60% 5 - 39.6 49.50
    75% 5 - 49.5 -
    85% 3 - 56.1 -
    95% 1 - 62.7 -
    2 Dips - 10 3 - -
    3 Lateral Raises - 10 3 - -
    4 Lats work - 10 3 - -
    5 Curls - 10 3 - -

    Day 2 % reps sets weight JS FSL


    1 Deadlift 10% 5 - 11.6 116.00
    20% 5 - 23.2 121.80
    30% 5 - 34.8 127.60
    40% 5 - 46.4 133.40
    50% 5 - 58 139.20
    60% 5 - 69.6 87
    75% 5 - 87 -
    85% 3 - 98.6 -
    95% 1 - 110.2 -
    2 Leg Press - 3 10 - -
    3 Calves - 3 20 - -
    4 Face Pull - 3 10 - -
    5 Abs - 5 - - -

    Day 3 % reps sets weight JS FSL


    1 Overhead Press 10% 5 - 3.4 34.00
    20% 5 - 6.8 35.70
    30% 5 - 10.2 37.40
    40% 5 - 13.6 39.10
    50% 5 - 17 40.80
    60% 5 - 20.4 25.5
    75% 5 - 25.5 -
    85% 3 - 28.9 -
    95% 1 - 32.3 -
    2 Dumbells Press - 10 3 - -
    3 Lats work - 10 3 - -
    4 Curls - 10 3 - -
    Day 4 % reps sets weight JS FSL
    1 Squat 10% 5 - 8.8 88.00
    20% 5 - 17.6 92.40
    30% 5 - 26.4 96.80
    40% 5 - 35.2 101.20
    50% 5 - 44 105.60
    60% 5 - 52.8 66
    75% 5 - 66 -
    85% 3 - 74.8 -
    95% 1 - 83.6 -
    2 Romanian Deadlift - 3 10 - -
    3 Calves - 3 20 - -
    4 Face Pull - 3 10 - -
    5 Abs - 5 - - -

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