BODYWEIGHT 80 Male

GENDER Male
LOW BAR BACK SQUAT 1RM 100 B

Please enter the 1RMS achieved in Program 2. Male

CONVENTIONAL DEADLIFT 1RM 100 B

Femal
FLAT PAUSED BENCH PRESS 1RM 100 I
e
STANDING BARBELL PRESS 1RM 100
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 2
Day 1 - Squat

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

Exercise Sets Reps Rest
REPS 7 REPS 7 REPS 5 REPS 3
A Low Bar Back Squat 5 Refer to right. 5-7 Minutes 62.5 72.5 82.5 92.5
B High Bar Back Squat 3 5 2-3 Minutes 57.5 60.0 62.5 65.0
C Seated Calf Raise 3 5 2-3 Minutes

Day 2 - Competition Bench Press

WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)
Exercise Sets Reps Rest
REPS 7 REPS 7 REPS 5 REPS 3
A Competition Bench Press 5 Refer to right. 5-7 Minutes 62.5 72.5 82.5 92.5
B1 Incline Dumbbell Bench Press 5 10 2-3 Minutes Rest
B2 One Arm Row 5 10 (each arm) 2-3 Minutes
C Externally Rotated Shoulder Extension 3 10 90 Seconds

Day 3 - Deadlift
WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)
Exercise Sets Reps Rest
REPS 7 REPS 7 REPS 5 REPS 3
A Conventional Deadlift 5 Refer to right. 5-7 Minutes 62.5 72.5 82.5 92.5
B Good Morning 3 5 5 Minutes Rest
C Lying Hamstring Curl - toes down 3 6 2-3 Minutes

Day 4 - Standing Barbell Press

WEEK 1 WEEK 2 WEEK 3 WEEK 4 (2 SETS)
Exercise Sets Reps Rest
REPS 7 REPS 7 REPS 5 REPS 3
A1 Standing Barbell Press 5 Refer to right. 2-3 Minutes 62.5 72.5 82.5 92.5
A2 Lat Pull Down 5 10 2-3 Minutes Rest
B1 Seated Dumbbell Shoulder Press 5 10 2-3 Minutes Rest
B2 Seated Cable Row 5 10 2-3 Minutes Rest
C Cable External Rotation - Elbow High 3 10 (each arm) 90 Seconds