BODYWEIGHT 80 Male

PLEASE NOTE: IN THE GENDER BOX, PLEASE ENSURE

GENDER Male
YOU ENTER EITHER “MALE” OR “FEMALE”. Any other
LOW BAR BACK SQUAT 1RM 100 B
values in this cell will corrupt the calculator. ONLY FILL OUT Male
THE YELLOW AND GREY BOXES. PLEASE ENTER THE
CONVENTIONAL DEADLIFT 1RM 100 B

1RMS YOU ACHIEVED IN PHASE 1. FOR ALL EXERCISES Femal

FLAT PAUSED BENCH PRESS 1RM 100 I MARKED WITH A BLACK BOX AND “Rest” - DO NOT e
PERFORM THESE IN WEEK 4.
OVERHEAD PRESS 1RM 100 E

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 2: PHASE 4
Day 1 - Squat
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Exercise Sets Reps Rest
SETS REPS SETS REPS SETS REPS SETS REPS
5 2 4 2 3 2 2 1
A Low Bar Back Squat - Belted Please refer to the right. 5-7 Minutes
97.5 100.0 102.5 110.0
B Safety Bar Pause Squat - Beltless 5 2 5-7 Minutes 70.0 72.5 75.0 Rest

Day 2 - Competition Bench Press

WEEK 1 WEEK 2 WEEK 3 WEEK 4
Exercise Sets Reps Rest
SETS REPS SETS REPS SETS REPS SETS REPS
5 2 5 2 5 2 2 1
A Competition Bench Press - Paused Please refer to the right. 5-7 Minutes
97.5 100.0 102.5 107.5
B1 Close Grip Spotto Press - Feet Up 5 3 2-3 Minutes 70.0 72.5 75.0 Rest
B2 One Arm Row 5 5 (each arm) 2-3 Minutes Rest
C Face Pull - to top of head 3 8 90 Seconds

Day 3 - Deadlift
WEEK 1 WEEK 2 WEEK 3 WEEK 4
Exercise Sets Reps Rest
SETS REPS SETS REPS SETS REPS SETS REPS
5 2 4 2 3 2 2 1
A Conventional Deadlift Please refer to the right. 5-7 Minutes
97.5 100.0 102.5 110.0
B 45º Back Extension 5 20 3 Minutes Rest

Day 4 - Standing Barbell Press

WEEK 1 WEEK 2 WEEK 3 WEEK 4
Exercise Sets Reps Rest
SETS REPS SETS REPS SETS REPS SETS REPS
3 2 3 2 3 2 2 1
A1 Standing Barbell Press Please refer to the right. 2-3 Minutes
92.5 95.0 97.5 102.5
A2 Neutral Grip Chins As above. 3 2-3 Minutes Rest
B1 Flat Dumbbell Bench Press 5 8 2-3 Minutes Rest
B2 Lat Pull Down - Pronated Grip 5 8 2-3 Minutes Rest
C Dumbbell External Rotation 3 8 (each arm) 90 Seconds