BODYWEIGHT 80 Male Male

GENDER Male Femal

Please enter the 1RMS achieved in Program 2. e
LOW BAR BACK SQUAT 1RM 100 B

CONVENTIONAL DEADLIFT 1RM 100 B

FLAT PAUSED BENCH PRESS 1RM 100 I

BE CAREFUL NOT TO ADJUST THE CELLS IN THE PHASES. IF THE WEIGHTS YOU ARE LIFTING ARE TOO HEAVY, REDUCE THE WEIGHT,
REMEMBER - TECHNIQUE IS EVERYTHING.

PROGRAM 3: PHASE 1
Day 1 - Squat

WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)

Exercise Sets Reps Rest
REPS 8 REPS 8 REPS 6 REPS 4
A Safety Bar Squat 5 Refer to right. 5-7 Minutes 45.0 55.0 65.0 75.0
B Bulgarian Split Squat 5 8 (each leg) 2-3 Minutes Rest
C Standing Calf Raise 5 8 2-3 Minutes

Day 2 - Competition Bench Press

WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)
Exercise Sets Reps Rest
REPS 8 REPS 8 REPS 6 REPS 4
A1 Close Grip Feet Up Bench Press 5 Refer to right. 2-3 Minutes 37.5 47.5 57.5 67.5
A2 Supinated Grip Chin Up 5 2-3 Minutes
B1 Seated Dumbbell Shoulder Press - Paused 5 8 2-3 Minutes Rest
B2 Lat Pull Down - Neutral Grip 5 10 2-3 Minutes
C Cable External Rotation 3 8 (each arm) 90 Seconds

Day 3 - Deadlift
WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)
Exercise Sets Reps Rest
REPS 8 REPS 8 REPS 6 REPS 4
A Snatch Grip Deadlift 5 Refer to right. 5-7 Minutes 37.5 47.5 57.5 67.5
B1 Hamstring Curl 5 8 2-3 Minutes Rest
B2 Walking Lunge 5 8 (each leg) 2-3 Minutes

Day 4 - Incline Barbell Press

WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)
Exercise Sets Reps Rest
REPS 8 REPS 8 REPS 6 REPS 4
A1 Incline Barbell Bench Press 5 Refer to right. 2-3 Minutes

A2 Barbell Bent Over Row - Pronated Grip 5 8 2-3 Minutes Rest

B1 Flat Dumbbell Pause Press 5 8 2-3 Minutes Rest
B2 One Arm Row (unsupported) 5 8 2-3 Minutes Rest
C Dumbbell External Rotation 3 8 (each arm) 90 Seconds