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  • Bill Starr 150 KG

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    This 12-week strength training program outlines a progressive weightlifting routine with the goal of increasing the lifter's max weight to 150kg. Each week consists of workouts on Monday and Friday that involve 5 sets of squats and other lifts at increasing weight levels. The program culminates in a max effort workout in week 13 attempting sets up to 150kg.

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    Bill Starr 150 Kg

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    This 12-week strength training program outlines a progressive weightlifting routine with the goal of increasing the lifter's max weight to 150kg. Each week consists of workouts on Monday and Friday that involve 5 sets of squats and other lifts at increasing weight levels. The program culminates in a max effort workout in week 13 attempting sets up to 150kg.

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    9 views2 pages

    Bill Starr 150 KG

    Uploaded by

    drop-ien
    This 12-week strength training program outlines a progressive weightlifting routine with the goal of increasing the lifter's max weight to 150kg. Each week consists of workouts on Monday and Friday that involve 5 sets of squats and other lifts at increasing weight levels. The program culminates in a max effort workout in week 13 attempting sets up to 150kg.

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    of 2

    FORCE ATHLETIQUE

    PROGRAMME Developpe COUCHE - 12 Week


    ( The Bill Starr Strength Factor Routine )
    http://fougeresforce.wifeo.com/

    OBJECTIF/ maxi : 150 KG

    Week 1 _
    Lundi : 5 X 42.5 / 5 X 57.5 / 5 X 72.5 / 5 X 90 / 5 X 105
    Vendredi : 5 X 42.5 / 5 X 60 / 5 X 75 / 5 X 90 / 3 X 107.5 / 8 X 75
    Week 2
    Lundi : 5 X 42.5 / 5 X 60 / 5 X 75 / 5 X 90 / 5 X 107.5
    Vendredi : 5 X 45 / 5 X 60 / 5 X 77.5 / 5 X 92.5 / 3 X 110 / 8 X 77.55
    Week 3
    Lundi : 5 X 45 / 5 X 60 / 5 X 77.5 / 5 X 92.5 / 5 X 110
    Vendredi : 5 X 45 / 5 X 60 / 5 X 77.5 / 5 X 95 / 3 X 112.5 / 8 X 77.5
    Week 4 _
    Lundi : 5 X 45 / 5 X 60 / 5 X 77.5 / 5 X 95 / 5 X 112.5
    Vendredi : 5 X 45 / 5 X 62.5 / 5 X 80 / 5 X 97.5 / 3 X 115 / 8 X 80

    Week 5 _
    Lundi : 5 X 45 / 5 X 62.5 / 5 X 80 / 5 X 97.5 / 5 X 115
    Vendredi : 5 X 47.5 / 5 X 65 / 5 X 82.5 / 5 X 100 / 3 X 117.5 / 8 X 82.5
    Week 6 _
    Lundi : 5 X 47.5 / 5 X 65 / 5 X 82.5 / 5 X 100 / 5 X 117.5
    Vendredi : 5 X 47.5 / 5 X 65 / 5 X 85 / 5 X 102.5 / 3 X 120 / 8 X 85
    Week 7 _
    Lundi : 5 X 47.5 / 5 X 65 / 5 X 85 / 5 X 102.5 / 5 X 120
    Vendredi : 5 X 50 / 5 X 67.5 / 5 X 85 / 5 X 105 / 3 X 122.5 / 8 X 85
    Week 8 _
    Lundi : 5 X 50 / 5 X 67.5 / 5 X 85 / 5 X 105 / 5 X 122.5
    Vendredi : 5 X 50 / 5 X 67.5 / 5 X 87.5 / 5 X 105 / 3 X 125 / 8 X 87.5

    Week 9 _
    Lundi : 5 X 50 / 5 X 67.5 / 5 X 87.5 / 5 X 105 / 5 X 125
    Vendredi : 5 X 50 / 5 X 70 / 5 X 90 / 5 X 107.5 / 3 X 127.5 / 8 X 90
    Week 10 _
    Lundi : 5 X 50 / 5 X 70 / 5 X 90 / 5 X 107.5 / 5 X 127.5
    Vendredi : 5 X 52.5 / 5 X 70 / 5 X 90 / 5 X 110 / 3 X 130 / 8 X 90

    Week 11 _
    Lundi : 5 X 52.5 / 5 X 70 / 5 X 90 / 5 X 110 / 5 X 130
    Vendredi : 5 X 52.5 / 5 X 72.5 / 5 X 92.5 / 5 X 112.5 / 3 X 132.5 / 8X92.5
    Week 12 _
    Lundi : 5 X 52.5 / 5 X 72.5 / 5 X 92.5 / 5 X 112.5 / 5 X 132.5
    Vendredi : 5 X 55 / 5 X 75 / 5 X 95 / 5 X 115 / 3 X 135 / 8 X 95

    Week 13 ( séance maxi )


    Mercredi : 8 X 60 / 6 X 80 / 5 X 97.5 / 3 X 115 / 2 X 132.5 / 1 X 142.5 / 1 X 150

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